LSU1 does Kris Gethin's 12 week program with a twist

[LSU1]

Legs - Week 1, Day 7

Leg Extension superset with Leg Curl

70x31 / 80x22
70x32 / 80x21

Walking Lunges superset with RDL

40 step lunges / 225x20
40 step lunges / 225x20
40 step lunges / 225x20

Leg Press

1 plate per side x 50
1 plate plus 25 per side x 50
2 plates per side x 50

Leg Extension superset with Hamstring Curl

70x31 / 80x22

Comments

Workout from yeseterday.

Week 1 in the books, and i am really liking this so far. Body feels good and very strong right now, mental energy is very good, and energy level is high. My body is liking the frequency and volume, and diet has been excellent.

This workout prretty much sucked because i was very hungover after going out with my friends for my birthday and drinking too much lol. I dont drink often anymore, so this one was painful haha.

I subbed in RDL for standing leg curls and though the lunges were very very easy, the sets were brutal with the RDL (especially because of the hangover). I had to take it a bit easy on the leg press to not throw up haha, so i didnt push too hard on those.

Overall, a great finish to week 1. Week 2 starts with a workout i will be doing tonight since i am too busy to do it during lunch today. Chest / triceps with a ton of volume. Heavy on flat DB, so i will do some pause DB presses (quick pause at the bottom of the lift) for some heavy sets. Hope to do some work with the 120s.

[fittofattofit]

I saw the lunges/RDL superset and thought that would be a killer ... quads would have been burnt from the extensions and the RDLs for 225 x 20 reps would have absolutely fried the glutes and hams
It looked like a great workout, despite the hangover

Oh ... and happy birthday

[lewdog_5]

Holy ****....I was just thinking about you the other day man and how we met in Dillon, Montana of all places.

Definitely subbed to this. I have been off/on logging over the past years too, more so off but have been diligent lately. Hit me with a PM and let me know what is up.

Welcome back man.

[LSU1]

I saw the lunges/RDL superset and thought that would be a killer ... quads would have been burnt from the extensions and the RDLs for 225 x 20 reps would have absolutely fried the glutes and hams
It looked like a great workout, despite the hangover

Oh ... and happy birthday

thanks mate, and yes it was haha. i did NOT feel like doing sets 2 and 3!

Holy ****....I was just thinking about you the other day man and how we met in Dillon, Montana of all places.

Definitely subbed to this. I have been off/on logging over the past years too, more so off but have been diligent lately. Hit me with a PM and let me know what is up.

Welcome back man.

good to hear from you man! i will definitely hit you with a PM sometime later today. glad to see you are training, and welcome back yourself! you still up in montana?

[LSU1]

]Chest / triceps - Week 2, Day 8

Flat Paused DB Press

65x10
100x8
115x9
115x8

Flat DB Fly

60x13
60x12
60x10 drop to 40x8

Incline Cable Fly

12x11
12x10 drop to 7x9

Cable Crossover

12x14
12x12 drop to 7x16

Tricep Pressdown

60x21
60x16 drop to 40x12

Rope Extension

40x11
40x9 drop to 25x9

Lying Extension ss w/ Skullcrusher ss w / JM press

40x7/7/7
40x7/7/7
40x7/7/7

Comments

Great start to the week. I had a LONG day monday at work, so i didnt get this workout in until the evening. Very pleased with paused presses, the pause was good, full stop at the bottom to let the weights become motionless, then back up.

Chest stuff was good, triceps were WASTED by the time i got to rope extensions. The last giant sets with the 40lb barbell were sad, my arms had zero left in them lol. Motivation to improve for next time!

[nwskier]

cool, yea


is he really? Im going to have to check that out then!

I think you sold me on xtend

a little busy ATM, so ill have to give your comments a better read later today. and check out the journal to see how much stronger you are than me!
?

Ha lol, your 14lbs lighter and lifting similar #s (but would prob crush me on DB presses- I don't train heavy on those as they can aggravate my shoulder, especially on incline)

Finished up 3 huge workouts in 3 days. Break today then heavy bench tmrw. Despite not being able to hit lower, back is feeling better and strength is climbing again!

I know what you mean about busy. I'm in that same boat.

Huge workouts, mirin those high rep sets and strong ass DB bench. Your strength at lower bw is impressive

[LSU1]

Ha lol, your 14lbs lighter and lifting similar #s (but would prob crush me on DB presses- I don't train heavy on those as they can aggravate my shoulder, especially on incline)

Finished up 3 huge workouts in 3 days. Break today then heavy bench tmrw. Despite not being able to hit lower, back is feeling better and strength is climbing again!

I know what you mean about busy. I'm in that same boat.

Huge workouts, mirin those high rep sets and strong ass DB bench. Your strength at lower bw is impressive

well, we will just pretend taht if you DID do DB presses, i would crush you (even though your cgbp probably suggests otherwise!)

i am too ADD to have your focus during the extremely long workouts that you do. I can put forth a lot of focus on specific things, but its hard for me to want to continue to sort of go through the motions on longer workouts. I think thats one reason why this program is so good because it forces me to do that which is helping a lot.

and thanks man, but ive got a long way to go to get where i want to be.

BOULDER SHOULDERS today, should be a fun one!

[nwskier]

well, we will just pretend taht if you DID do DB presses, i would crush you (even though your cgbp probably suggests otherwise!)

i am too ADD to have your focus during the extremely long workouts that you do. I can put forth a lot of focus on specific things, but its hard for me to want to continue to sort of go through the motions on longer workouts. I think thats one reason why this program is so good because it forces me to do that which is helping a lot.

and thanks man, but ive got a long way to go to get where i want to be.

BOULDER SHOULDERS today, should be a fun one!

Haha, good having you back bro! Speaking of back, not sure if you saw the last back one I did, but those are normally one of the longer sessions I'll do. Can't help it, just love lifting and back especially responds well to volume. But yeah I get ADD in those long workouts sometimes - too many fun exercises and motivation

Now you're making me want to lift shoulders today instead of chest

[nads786]

Paused dumbbell work looks legit! I remember you having an issue with incline db press and switching to barbell, is that no longer a problem?
I went the other way and switched to barbell completely I was never able to get the dbs in place once I got to the 105s and up.

[fittofattofit]

]Chest / triceps - Week 2, Day 8

Flat Paused DB Press

65x10
100x8
115x9
115x8

Strong paused pressing!
Great work on the flyes as well and that triple superset for the tris would have been a killer
How are you going to do any shoulder presses today after the hammering your tris got?

[LSU1]

Haha, good having you back bro! Speaking of back, not sure if you saw the last back one I did, but those are normally one of the longer sessions I'll do. Can't help it, just love lifting and back especially responds well to volume. But yeah I get ADD in those long workouts sometimes - too many fun exercises and motivation

Now you're making me want to lift shoulders today instead of chest

i did see it, i got tired sitting at my computer and reading all of those sets haha

what do you view as your weakpoints right now? how are you trying to attack them?

Paused dumbbell work looks legit! I remember you having an issue with incline db press and switching to barbell, is that no longer a problem?
I went the other way and switched to barbell completely I was never able to get the dbs in place once I got to the 105s and up.

thanks man, yea i actually haev been using the paused sets mixed in with regular sets and it has really helped me blast through any plateaus i had been seeing. i dont use a spot on any of my sets, and that has forced me to only use weights i can handle which has helped.

these days the barbell is the one that bothers my shoulder and elbow the most, lol funny how these things just seem to randomly change.

105s is strong man, are you still keeping a journal?

Strong paused pressing!
Great work on the flyes as well and that triple superset for the tris would have been a killer
How are you going to do any shoulder presses today after the hammering your tris got?

it was, i was blasted at the end of that one.

and yes, i did do shoulders yesterday and had a great workout, felt very strong. about to post it up

do you keep a training log here?

[LSU1]

Shoulders - Week 2, Day 10

Paused Smith BTN Presses

135x8
185x17
205x12
225x7

Hammer Strength Plate Loaded Shoulder Press

2 plates per side x 19 (paused, way too light)
3 plates per side x 9
drop set to 1 plate x failure

DB Lateral ss w/ seated DB lateral

20x18 / 15x9
25x15 / 15x8
25x13 / 15x8

Power Shrug w/ pause at top

225x20
295x20
365x10

Standing DB Rear Delt Raise

20x15
20x15
20x14
20x14
20x13
20x13
20x12

Comments

Felt kinda tired yesterday, had a really long day tuesday, but strength was UP for some reason and i felt good in the gym during my sets. BTN press was really surprising, the weights felt really light, and the 225 set although it was heavy, it was manageable which was pretty exciting.

The rest was great, the volume is really good, and i tried to keep my rest times short. The latearls supersets were really tough, i think i need to drop the weight on the second exercise next time lol. No way i was getting in the double digitis for reps on those.

Fun to get back to powershrugs, those felt great and have a nice tight soreness in the traps and upper back today.

Good stuff, easy abs and calves day today and then an intense back / bicep workout on friday.

Hope everyone is having an excellent week so far, and if not, dont worry, the weekend is almost here

[nads786]

Great stuff here! Very strong shoulders, the smith machine shoulder press always felt good too bad my gym doesn't have that anymore.

And my journal is in my sig.

[fittofattofit]

That was a big day for the shoulders ... WTG with 225 BTN presses and 3pps hammer strength presses , and especially tough after yesterday's chest and tri session. Heavy duty power shrugs as well. Shoulders and tris should have been feeling tanked ... great workout!

do you keep a training log here?

^^^ missed that
http://forum.bodybuilding.com/showth...83661&page=190
nothing of note though

[LSU1]

Great stuff here! Very strong shoulders, the smith machine shoulder press always felt good too bad my gym doesn't have that anymore.

And my journal is in my sig.

thanks my man, and yea, that really is a good exercise, forces you to maintain good form

i will stop by the journal this weekend

That was a big day for the shoulders ... WTG with 225 BTN presses and 3pps hammer strength presses , and especially tough after yesterday's chest and tri session. Heavy duty power shrugs as well. Shoulders and tris should have been feeling tanked ... great workout!

thanks mate, it felt good. i am seeing my strength definitely continue to go up, so its been a good start

i liked that workout because a lot of heavier power-based exercises. im not much for isolation work, but im trying to start liking it haha

[nwskier]

i did see it, i got tired sitting at my computer and reading all of those sets haha
what do you view as your weakpoints right now? how are you trying to attack them?

haha fair enough. weakpoints? pretty much lower back and anything lower (except hamstrings). Mostly because I have not been able to properly train them since November and the accident.

Plan of attack... well, besides the continued physio work and stretching - using some deep tissue massage work to get my hip flexors to loosen (they are so stubborn). I'm going to rotate in some Sumo DLs and possibly BB Lunges / DB Split Squats soon. Wish I could say there was some squatting and leg press in my future, but for now those are going to have to be on the shelf until I get an all clear from the doc.

But yeah, slow and carefully planned. Really hitting planks and reverse hypers hard. I need to continue to build up front abdominal strength and pull that disc back into place. I can't wait to start squatting again. Fronts are probably out though - the bar positioning agitates my shoulder (not from the labral tear, but from the impingement I had all last year).

Shoulders - Week 2, Day 10

Paused Smith BTN Presses

135x8
185x17
205x12
225x7

Comments

Felt kinda tired yesterday, had a really long day tuesday, but strength was UP for some reason and i felt good in the gym during my sets. BTN press was really surprising, the weights felt really light, and the 225 set although it was heavy, it was manageable which was pretty exciting.

The rest was great, the volume is really good, and i tried to keep my rest times short. The latearls supersets were really tough, i think i need to drop the weight on the second exercise next time lol. No way i was getting in the double digitis for reps on those.

Solid shoulder work! Strong high reppage too. Funny, never known your strength to ever be 'going down' - your motivation/workout efforts are always top notch.

How do you like the Smith instead of BB for those BTN presses? Is it just on bench where BB bothers the shoulder? I might have to give those a go on my next Delt push day. Oh btw, decided to test out some flat bench DBs again for first time in a while (actually going above 85s). Hit hundos for 12 reps at the middle/end of my workout. Was more than pleased with that. Too bad our DBs only go up to 100.

[LSU1]

Back / Biceps - Week 2, Day 12

Hammer Chins

+45x12
+45x11
+45x10

WG Pulldown

150x18
150x16
170x12

DB Row -both arms at same time

70x12
70x11
70x11

RDL

275x18
335x12
405x7

Hammer Curl

25x20
25x19
25x18

Machine Preacher

55x16
55x13
40x16

EZ Curl - wide grip

65x11
65x11
75x9

Comments

This was from Friday. Great workout, was blasted at the end of this one, biceps were goners.

Didnt feel super strong, but got a lot of good work in which is what matters. Really need to do a little better on pullups, but i was nice and fatigued afterwards. Its actually a nice combo to do pulldowns after pullups, lats were toast.

Body is feeling good, and i can tell i am already adding some nice size, plan to snap a progress pic this coming wedensday, so will represent 2 weeks of progress.

[LSU1]

Legs - Week 2, Day 14

Leg Extension superset with leg curl

90x20 / 80x22
90x20 / 110x16
90x18 / 110x15

Hack Squat superset with single leg curl

90x50 / 40x17
90x50 / 40x16
90x50 / 40x16
90x50 / 40x16

Comments

From yesterday. Yep, thats 4 sets of 50 reps on hack squats, and no it wasnt a lot of fun lol. It was more mental than physical, but got through it. Nice and sore today.

Today, got a good chest and tri workout, so looking forward to that.

[fittofattofit]

Strong WTF at 405 x 7 RDLs

[nads786]

Nice work man! That RDL is tits. The 2 handed dumbbell rows were on a incline bench or just free standing?

[LSU1]

Thx guys, those have always been easy and fun for me. I think pr is like 455 x 6, so a ways to go till I get back there!

Nads the rows were standing, bent somewhere between 90 and 45 degrees. They were tough after those sets of pull-ups.

I have been forcing myself to stick to 45-90 second rests so that's been tough on later exercises.

[LSU1]

]Chest / triceps - Week 3, Day 15

Flat DB Press - no liftoff, no spot

65x10
100x10
120x9
120x8

Pullover

70x18
80x12

Incline DB Fly

65x14
65x13

oh rope ext

8x18 drop to 6x12 drop to 4x10

dip w / 20 sec rests

+45x12
+45x12
+45x12

db skulls ss w / push-up to failure

40x19 / 47
40x15 / 38
40x13 / 26

bench dip

29
23

Comments

Another long Monday, had to workout after work again which I don't like. That said, no excuses, went well today.

Felt good on presses, reps were very controlled and clean. Tricep fatigue was intense towards the end here, but I can tell I am gettig much stronger and consistent from workout to workout.

I'm really liking how I'm feeling on this routine. Look for progress pics Wednesday or Thursday as well as a weigh in. I was at 172 the first time I took the pic. Weigh in done post workout at the gym.

I also appreciate the people following and the feedback. I want to get to all of your journals, but work is insane ATM. I am nearing the completion of a big project, so I should have more time then. I always learn a lot and get motivation from other people, so it should be great

[nads786]

Great work bro! Your all time pr for db bench is 125? At 172lbs that's some great work!

[lewdog_5]

Your RDLs have always just wowed me. On back instead of Leg/Hamstring day?

Impressed with your endurance being so high for multiple high reps sets so soon into this routine.

[fittofattofit]

Nice 5lb bump on those DB presses. And only 5lbs shy of your all-time PR ... what did you weigh then?
You're really strong on all of your lifts but even moreso for your bodyweight
It's good to be busy in the current climate ... what work are you doing?

[nwskier]

]Chest / triceps - Week 3, Day 15

Flat DB Press - no liftoff, no spot

65x10
100x10
120x9
120x8


I also appreciate the people following and the feedback. I want to get to all of your journals, but work is insane ATM. I am nearing the completion of a big project, so I should have more time then. I always learn a lot and get motivation from other people, so it should be great

that all you got? 120s?



hahaha just playn' strong as chit. at 172 that's damn impressive.
i'm in that same boat. super busy, trying to get on here when I can.

[LSU1]

Back / Biceps - Week 3, Day 19

Chinup

+90x6
+90x6
+90x5

WG Pulldown

150x18
150x15
150x13

Two Arm DB Row

70x16
70x16
70x15

Hammer Pullup, legs at 90° angle

bw x 12
bw x 12
bw x 12

Preacher Curl

60x14
60x13
60x11

Machine Preacher

x failure
x failure
x failure

Comments

Catching up on posting these workouts, this was done mid last week. Overall, good but i am not satisfied with the amount of row / back thickness work so i will be adding some in in place of some of the lat work. I can tell the effects of this catching up to me.

[LSU1]

Shoulders - Week 3, Day 20

DB Lateral SS w/ DB front raise

25x19 / 20x15
30x16 / 20x14
30x14 / 20x15

BTN Smith Press

185x24
205x15
225x9

Rear Delt Raise - seated

20x16
20x16
20x15
20x16
20x14
20x14
20x15

Calf Raise ss w / decline situp

2 plates x 20 / +45x8
2 plates x 20 / +45x8
2 plates x 20 / +45x8

Comments

More workouts that i did last week, happy with OH press, but overall, this workout was a little too easy for my liking. Should have done more.

[LSU1]

Legs - Week 3, Day 21

Leg Extension - drop sets until 100 reps total

110x21
90x17
70x14
70x13
50x16
50x9
30x10

Squats

185x15
235x10
305x5

GHR

BW x 19
BW x 18
BW x 17

Leg Press

5 plates per side x 21
5 plates per side x 19
5 plates per side x 22

Comments

Better, finally a hard working workout. This one pretty much smoked my legs, squats were really tough after leg extensions, i was feeling almost cramped up on the first two sets. Overall happy with this one. Today is an off day with tomorrow being back at it with back / biceps.

[moshvr]

^^^I remember that 100 rep nonsense .. wasn't a fan couldn't walk right for a couple days

Great last couple sessions man, good to see you still killin it