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12-Week Shortcut To Size
After having some issues last year, got sick end of last year really bad, just didn't have the energy for the heavy 5/3/1 stuff right now, and also hurting some joints on trying the lower / heavy rep routines, I am gonna try a lighter / higher rep routine for three months
I just ran Grey Skull for 8 weeks, and before that ran the 5/3/1 Monolith for 6 weeks, and 5/3/1 BBB for 8 weeks before that, but I don't think my lifts were heavy enough for me to benefit from the 5/3/1 type of program yet.
Going to try this, after reading some good things about it;
[url]http://www.gym-talk.com/workout-review-jim-stoppanis-12-week-shortcut-to-size/[/url]
Here's the routine;
[url]http://www.bodybuilding.com/fun/shortcut-to-size-phase-1-week-2-day-8.html[/url]
[B]12-Week Shortcut To Size[/B]
[url]http://www.bodybuilding.com/fun/shortcut-to-size.html[/url]
My currently adjust lifts are pretty weak, but want to start off extra light now;
I am 42 years old, 5'11" tall, and weight 185lbs
Bench Press = 200lbs 1RM
Deadlift = 280lbs 1RM
OH Press = 140lbs 1RM
Squat = 300lbs 1RM
Week 1 @ 45% of 1RM = 12-15 reps + 15 second rest pause on final set
Week 2 @ 55% of 1RM = 9 - 11 reps + 15 second rest pause on final set
Week 3 @ 75% of 1RM = 6 - 8 reps + 25% drop set immediately on final set
Week 4 @ 85% of 1RM = 3 - 5 reps + 25% drop set immediately on final set
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[B]Phase 1, Week 1, Day 1[/B]
Sunday 01-17-16
[B]Barbell Bench Press[/B]
4 sets of 12-15 reps
Rest-pause on final set
WARMUP = Bar x 5
WARMUP = 50lbs x 5
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12 [B]+ 15 second rest pause on final set[/B]
[B]Dumbbell Incline Bench Press[/B]
3 sets of 12-15 reps
Rest-pause on final set
25lbs ea x 12
25lbs ea x 12
25lbs ea x 12 [B]+ 15 second rest pause on final set[/B]
[B]Incline Dumbbell Flyes [/B]
3 sets of 12-15 reps
Rest-pause on final set
12lbs ea x 12
12lbs ea x 12
12lbs ea x 12 [B]+ 15 second rest pause on final set[/B]
[B]Triceps Pushdown [/B]
4 sets of 12-15 reps
Rest-pause on final set
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 12 [B]+ 15 second rest pause on final set[/B]
[B]Overhead Dumbbell Triceps Extension behind neck [/B]
3 sets of 12-15 reps
Rest-pause on final set
20lbs x 15
20lbs x 15
20lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Standing Calf Raises / Use Squat machine facing forward [/B]
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 [B]+ 15 second rest pause on final set[/B]
[B]Seated Calf Raise / Use barbell across legs / feet on a block [/B]
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 [B]+ 15 second rest pause on final set[/B]
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Phase 1, Week 1, Day 2
Monday 01-18-16
[B]One-Arm Dumbbell Row[/B]
4 sets of 12-15 reps
Rest-pause on final set
25lbs x 12-15
25lbs x 12-15
25lbs x 12-15
25lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Wide-Grip Lat Pulldown [/B]
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 12-15
70lbs x 12-15
70lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Standing Pulldown [/B]
[url]https://www.youtube.com/watch?v=tcGqUzH2xxk[/url]
3 sets of 12-15 reps
Rest-pause on final set
60lbs x 12-15
60lbs x 12-15
60lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Straight-Arm Pulldown [/B]
[url]https://www.youtube.com/watch?v=TMc5r_tAAVY[/url]
3 sets of 12-15 reps
Rest-pause on final set
50lbs x 12-15
50lbs x 12-15
50lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Barbell Curl[/B]
4 sets of 12-15 reps
Rest-pause on final set
30lbs x 12-15
30lbs x 12-15
30lbs x 12-15
30lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Crunches [/B]
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set
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All this is great, but maybe you can get one of the MODS to move this to the workout journal for ya :D
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Dumbbell Shoulder Press
4 sets of 12-15 reps
60lbs x 12-15
60lbs x 12-15
60lbs x 12-15
60lbs x 12-15 + 15 second rest pause on final set ( did 6 )
Rest-pause on final set
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 12-15 reps
12lbs dumbbells x 12
12lbs x 12
12lbs x 12 + 15 second rest pause on final set ( did 6 )
Rest-pause on final set
Front Cable Raise
3 sets of 12-15 reps
Rest-pause on final set
10lbs dumbbells x 12
10lbs x 12
10lbs x 12 + 15 second rest pause on final set ( did 6 )
Face Pulls
3 sets of 12-15 reps
Rest-pause on final set
20lbs dumbbells x 12
20lbs x 12
20lbs x 12 + 15 second rest pause on final set ( did 10 )
Barbell Shrug
4 sets of 12-15 reps ( each week up the wight 20lbs )
Rest-pause on final set
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15 + 15 second rest pause on final set ( did 10 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
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Phase 1, Week 1, Day 5
Thursday 01-21-16
[B]Barbell Squat[/B]
4 sets of 12-15 reps
Rest-pause on final set
Bar x 10 = WARMUP
90lbs x 5 = WARMUP
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12 + + 15 second rest pause on final set ( did 6 )
[B]Front Squat [/B]
3 sets of 12-15
Rest-pause on final set
30lbs x 12
30lbs x 12
30lbs x 12 + 15 second rest pause on final set ( did 6 )
[B]Leg Extensions [/B]
3 sets of 12-15
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 6 )
[B]Romanian Deadlift[/B]
4 sets of 12-15 reps
Rest-pause on final set
50lbs x 12
50lbs x 12
50lbs x 12
50lbs x 12 + 15 second rest pause on final set ( did 6 )
[B]Lying Leg Curls[/B]
3 sets of 12-15 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12 + 15 second rest pause on final set ( did 6 )
[B]Crunches [/B]
3 sets of 20-30 reps*
Rest-pause on final set
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[B]Phase 1, Week 2, Day 1[/B]
Saturday 01-23-16
[B]Barbell Bench Press[/B]
4 sets of 9-11 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
100lbs x 9-11
100lbs x 9-11
100lbs x 9-11
100lbs x 9-11 [B]+ 15 second rest pause on final set ( did 5 )[/B]
[B]Dumbbell Incline Bench Press[/B]
3 sets of 9-11 reps
Rest-pause on final set
30lbs ea x 9-11
30lbs ea x 9-11
30lbs ea x 9-11 [B]+ 15 second rest pause on final set ( did 6 )[/B]
[B]Incline Dumbbell Flyes [/B]
3 sets of 9-11 reps
Rest-pause on final set
15lbs ea x 9-11
15lbs ea x 9-11
15lbs ea x 9-11 [B]+ 15 second rest pause on final set ( did 11 )[/B]
[B]Triceps Pushdown [/B]
4 sets of 9-11 reps
Rest-pause on final set
50lbs x 9-11
50lbs x 9-11
50lbs x 9-11
50lbs x 9-11 [B]+ 15 second rest pause on final set ( did 9 )[/B]
[B]Overhead Dumbbell Triceps Extension behind neck [/B]
3 sets of 9-11 reps
Rest-pause on final set
25lbs x 9-11
25lbs x 9-11
25lbs x 9-11 [B]+ 15 second rest pause on final set ( did 9 )[/B]
[B]Standing Calf Raises / Use Squat machine facing forward [/B]
3 sets of 15-20 reps
Rest-pause on final set
50lbs x 15
50lbs x 15
50lbs x 15 [B]+ 15 second rest pause on final set[/B]
[B]Seated Calf Raise / Use barbell across legs / feet on a block [/B]
3 sets of 15-20 reps
80lbs x 15
80lbs x 15
80lbs x 15 [B]+ 15 second rest pause on final set[/B]
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[QUOTE=Squid24;1418825161]All this is great, but maybe you can get one of the MODS to move this to the workout journal for ya :D[/QUOTE]
Of course, sorry guys, totally forgot to put this in the journal section. MOD can you please move this.
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Last question before this get's moved.
Do you think I'm ok stick with this routine for three months, or should I be doing something like Fierce 5 Intermediate instead ?
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[QUOTE=Darthdingo;1418834241]Last question before this get's moved.
Do you think I'm ok stick with this routine for three months, or should I be doing something like Fierce 5 Intermediate instead ?[/QUOTE]Finish what you started...some ppl talk very highly about this program...I have never done it. I have done F5 and his Upper/Lower programs, like them both and will be back at F5 novice in 2 weeks time :D
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Phase 1, Week 2, Day 2
Sunday 01-24-16
[B]One-Arm Dumbbell Row[/B]
4 sets of 9-11 reps
Rest-pause on final set
30lbs x 9-11
30lbs x 9-11
30lbs x 9-11
30lbs x 9-11 [B]+ 15 second rest pause on final set ( did 9 ) [/B]
[B]Wide-Grip Lat Pulldown [/B]
3 sets of 9-11 reps
Rest-pause on final set
80lbs x 9-11
80lbs x 9-11
80lbs x 9-11 [B]+ 15 second rest pause on final set ( did 9 )[/B]
[B]Standing Pulldown [/B]
[url]https://www.youtube.com/watch?v=tcGqUzH2xxk[/url]
3 sets of 9-11 reps
Rest-pause on final set
70lbs x 9-11
70lbs x 9-11
70lbs x 9-11 [B]+ 15 second rest pause on final set ( did 9 ) [/B]
[B]Straight-Arm Pulldown [/B]
[url]https://www.youtube.com/watch?v=TMc5r_tAAVY[/url]
3 sets of 9-11 reps
Rest-pause on final set
40lbs x 9-11
40lbs x 9-11
40lbs x 9-11 [B]+ 15 second rest pause on final set ( did 9 )[/B]
[B]Barbell Curl[/B]
4 sets of 9-11 reps
Rest-pause on final set
35lbs x 9-11
35lbs x 9-11
35lbs x 9-11
35lbs x 9-11[B]+ 15 second rest pause on final set[/B]
Hanging Leg Raise
3 sets of 15 reps
Rest-pause on final set
[B]Weighted Crunches [/B]
3 sets of 15-20 reps*
Holding 10lbs
Rest-pause on final set
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Phase 1, Week 2, Workout 3
Tuesday 01-26-16
Dumbbell Shoulder Press
4 sets of 9-11 reps
70lbs x 9-11
70lbs x 9-11
70lbs x 9-11
70lbs x 9-11 + 15 second rest pause on final set ( did 4 )
Rest-pause on final set
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 9-11 reps
15lbs dumbbells x 9
15lbs x 10
15lbs x 11 + 15 second rest pause on final set ( did 4 )
Rest-pause on final set
Front Cable Raise
3 sets of 9-11 reps
Rest-pause on final set
12lbs dumbbells x 9
12lbs x 10
12lbs x 11 + 15 second rest pause on final set ( did 9 )
Face Pulls
3 sets of 9-11reps
Rest-pause on final set
25lbs dumbbells x 11
25lbs x 11
25lbs x 11 + 15 second rest pause on final set ( did 11 )
Barbell Shrug
4 sets of 9-11 reps ( each week up the wight 20lbs )
Rest-pause on final set
100lbs x 11
100lbs x 11
100lbs x 11
100lbs x 11 + 15 second rest pause on final set ( did 11 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
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Phase 1, Week 2, Workout 4
Thursday 01-28-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 5
WARMUP = 40% @ 120lbs x 5
WARMUP = 50% @ 140lbs x 5
WARMUP = 60% @ 175lbs x 5
Working set = 225lbs x 5
Working set = 225lbs x 5
Working set = 225lbs x 5
Leg Extensions
3 sets of 9-11
Rest-pause on final set
80lbs x 11
80lbs x 11
80lbs x 11 + 15 second rest pause on final set ( did 6 )
Romanian Deadlift
4 sets of 9-11 reps
Rest-pause on final set
60lbs x 9
60lbs x 9
60lbs x 9
60lbs x 9 + 15 second rest pause on final set ( did 6 )
Lying Leg Curls
3 sets of 9-11 reps
Rest-pause on final set
40lbs x 9
40lbs x 9
40lbs x 9 + 15 second rest pause on final set ( did 6 )
Crunches
3 sets of 15-20 reps*
Rest-pause on final set
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Phase 1, Week 3, Workout 1
Saturday 01-30-16
Barbell Bench Press
4 sets of 6-8 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
120lbs x 6-8
120lbs x 6-8
120lbs x 6-8
120lbs x 6-8 + 25% Drop Set = 90lbs to failure ( did 6 )
Dumbbell Incline Bench Press
3 sets of 6-8 reps
Rest-pause on final set
35lbs ea x 6-8
35lbs ea x 6-8
35lbs ea x 6-8 + 25% Drop Set = 30lbs to failure ( did 6 )
Incline Dumbbell Flyes
3 sets of 6-8 reps
Rest-pause on final set
20lbs ea x 8
20lbs ea x 8
20lbs ea x 8 25% Drop Set = 15lbs to failure
Triceps Pushdown
4 sets of 6-8 reps
Rest-pause on final set
60lbs x 8
60lbs x 8
60lbs x 8
60lbs x 8 + 25% Drop Set = 50lbs to failure
Overhead Dumbbell Triceps Extension behind neck
3 sets of 6-8 reps
Rest-pause on final set
30lbs x 8
30lbs x 8
30lbs x 8 + 25% Drop Set = 25lbs to failure
Standing Calf Raises / Use Squat machine facing forward
4 sets of 15-20 reps
Rest-pause on final set
60lbs x 15
60lbs x 15
60lbs x 15
60lbs x 15 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
4 sets of 15-20 reps
90lbs x 15
90lbs x 15
90lbs x 15
90lbs x 15 + 15 second rest pause on final set
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Phase 1, Week 3, Workout 2
Sunday 01-31-16
One-Arm Dumbbell Row
4 sets of 6-8 reps
Rest-pause on final set
35lbs x 8
35lbs x 8
35lbs x 8
35lbs x 8 + 25% Drop Set = 30lbs to failure ( did 8 )
Wide-Grip Lat Pulldown
3 sets of 6-8 reps
Rest-pause on final set
90lbs x 8
90lbs x 8
90lbs x 8 + 25% Drop Set = 70lbs to failure ( did 8 )
Standing Pulldown
[url]https://www.youtube.com/watch?v=tcGqUzH2xxk[/url]
3 sets of 6-8 reps
Rest-pause on final set
80lbs x 8
80lbs x 8
80lbs x 8 + 25% Drop Set = 60lbs to failure ( did 12 )
Straight-Arm Pulldown
[url]https://www.youtube.com/watch?v=TMc5r_tAAVY[/url]
3 sets of 6-8 reps
Rest-pause on final set
45lbs x 8
45lbs x 8
45lbs x 8 25% Drop Set = 35lbs to failure ( did 12 )
Barbell Curl
4 sets of 6-8 reps
Rest-pause on final set
40lbs x 8
40lbs x 8
40lbs x 8
40lbs x 8 + 25% Drop Set = 30lbs to failure ( did 6 )
Incline Dumbbell Curl
3 sets of 6-8 reps
Rest-pause on final set
25lbs x 8
25lbs x 8
25lbs x 8 + 25% Drop Set = 20lbs to failure ( did 8 )
Hanging Leg Raise
3 sets of 15 reps
Rest-pause on final set
Weighted Crunches
3 sets of 15-20 reps*
Holding 10lbs
Rest-pause on final set
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Phase 1, Week 3, Workout 3
Tuesday 02-02-16
Dumbbell Shoulder Press
4 sets of 6-8 reps
90lbs x 6
90lbs x 7
90lbs x 8
90lbs x 8 + 25% Drop Set = 70lbs to failure ( did 8 )
Rest-pause on final set
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 6-8 reps
20lbs dumbbells x 8
20lbs x 8
20lbs x 8 + 25% Drop Set = 12lbs to failure ( did 8 )
Rest-pause on final set
Front Cable Raise
3 sets of 6-8 reps
Rest-pause on final set
15lbs dumbbells x 8
15lbs x 8
15lbs x 8 + 25% Drop Set = 12lbs to failure ( did 8 )
Face Pulls
3 sets of 6-8 reps
Rest-pause on final set
30lbs dumbbells x 8
30lbs x 8
30lbs x 8 + 25% Drop Set = 20lbs to failure ( did 8 )
Barbell Shrug
4 sets of 6-8 reps ( each week up the wight 20lbs )
Rest-pause on final set
120lbs x 8
120lbs x 8
120lbs x 8
120lbs x 8 + 25% Drop Set = 100lbs to failure ( did 8 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 10-15 reps
Rest-pause on final set
60lbs x 15
60lbs x 15
60lbs x 15 + 15 second rest pause on final set
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Been a while since I was in here, so how is it going for ya? Still at it I see, that is the best thing :D
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[QUOTE=Squid24;1420948591]Been a while since I was in here, so how is it going for ya? Still at it I see, that is the best thing :D[/QUOTE]
Thanks for following up. I took your advice and will run this for the 12 week run.
I like it, but sometimes feel only doing Bench, or Squats, or OH Press once a week may not be enough ? But I'm doing the progression week after week per the program, and only into this three weeks so far.
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Phase 1, Week 3, Workout 4
Thursday 02-03-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 5
WARMUP = 40% @ 120lbs x 5
WARMUP = 50% @ 140lbs x 5
WARMUP = 60% @ 180lbs x 3
Working set = 230lbs x 5
Working set = 230lbs x 5
Working set = 230lbs x 5
Leg Extensions
3 sets of 6-8
Rest-pause on final set
90lbs x 8
90lbs x 8
90lbs x 8 + 25% Drop Set = 70lbs to failure ( did 8 )
Romanian Deadlift
4 sets of 6-8 reps
Rest-pause on final set
70lbs x 8
70lbs x 8
70lbs x 8
70lbs x 8 + 25% Drop Set = 50lbs to failure ( did 8 )
Lying Leg Curls
3 sets of 6-8 reps
Rest-pause on final set
45lbs x 8
45lbs x 8
45lbs x 8 + 25% Drop Set = 35lbs to failure ( did 8 )
Crunches
3 sets of 15-20 reps*
Rest-pause on final set
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Phase 1, Week 4, Workout 1
Saturday 02-06-16
Barbell Bench Press
4 sets of 3-5 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
WARMUP = 100lbs x 3
140lbs x 3
140lbs x 4
140lbs x 5
140lbs x 5 + 25% Drop Set = 110lbs to failure ( did 5 )
Dumbbell Incline Bench Press
3 sets of 3-5 reps
Rest-pause on final set
40lbs ea x 5
40lbs ea x 5
40lbs ea x 5 + 25% Drop Set = 30lbs to failure ( did 10 )
Incline Dumbbell Flyes
3 sets of 5 reps
Rest-pause on final set
25lbs ea x 5
25lbs ea x 5
25lbs ea x 5 + 25% Drop Set = 20lbs to failure ( did 10 )
Triceps Pushdown
4 sets of 3-5 reps
Rest-pause on final set
70lbs x 5
70lbs x 5
70lbs x 5
70lbs x 5 + 25% Drop Set = 55lbs to failure ( did 10 )
Overhead Dumbbell Triceps Extension behind neck
3 sets of 3-5 reps
Rest-pause on final set
35lbs x 5
35lbs x 5
35lbs x 5 + 25% Drop Set = 25lbs to failure ( did 10 )
Standing Calf Raises / Use Squat machine facing forward
4 sets of 15-20 reps
Rest-pause on final set
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
4 sets of 15-20 reps
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10 + 15 second rest pause on final set
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Looks like your weights are going up, so that is good :D
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Phase 1, Week 4, Workout 2
Sunday 02-07-16
One-Arm Dumbbell Row
4 sets of 3-5 reps
Rest-pause on final set
40lbs x 5
40lbs x 5
40lbs x 5
40lbs x 5 + 25% Drop Set = 30lbs to failure ( did 12 )
Wide-Grip Lat Pulldown
3 sets of 3-5 reps
Rest-pause on final set
100lbs x 5
100lbs x 5
100lbs x 5 + 25% Drop Set = 75lbs to failure ( did 12)
Standing Pulldown
[url]https://www.youtube.com/watch?v=tcGqUzH2xxk[/url]
3 sets of 3-5 reps
Rest-pause on final set
90lbs x 5
90lbs x 5
90lbs x 5 + 25% Drop Set = 70lbs to failure ( did 12 )
Straight-Arm Pulldown
[url]https://www.youtube.com/watch?v=TMc5r_tAAVY[/url]
3 sets of 3-5 reps
Rest-pause on final set
50lbs x 5
50lbs x 5
50lbs x 5 + 25% Drop Set = 40lbs to failure ( did 12 )
Barbell Curl
4 sets of 3-5 reps
Rest-pause on final set
45lbs x 5
45lbs x 5
45lbs x 5
45lbs x 5 + 25% Drop Set = 35lbs to failure ( did 9 )
Incline Dumbbell Curl
3 sets of 3-5 reps
Rest-pause on final set
25lbs x 5
25lbs x 5
25lbs x 5 + 25% Drop Set = 20lbs to failure ( did 9 )
Hanging Leg Raise
3 sets of 15 reps
Rest-pause on final set
Weighted Crunches
3 sets of 15-20 reps*
Holding 10lbs
Rest-pause on final set
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Phase 1, Week 4, Workout 3
Tuesday 02-09-16
Dumbbell Shoulder Press
4 sets of 3-5 reps
WARMUP = Bar x 10
WARMUP = 25lb x 5
WARMUP = 50lbs x 3
100lbs x 3
100lbs x 4
100lbs x 5
100lbs x 5 + 25% Drop Set = 70lbs to failure ( did 8 )
Rest-pause on final set
Side Lateral Raise Side Lateral Raise Side Lateral Raise
3 sets of 3-5 reps
20lbs dumbbells x 5
20lbs x 5
20lbs x 5 + 25% Drop Set = 12lbs to failure ( did 9 )
Rest-pause on final set
Front Cable Raise
3 sets of 3-5 reps
Rest-pause on final set
20lbs dumbbells x 5
20lbs x 5
20lbs x 5 + 25% Drop Set = 15lbs to failure ( did 8 )
Face Pulls
3 sets of 3-5 reps
Rest-pause on final set
35lbs dumbbells x 5
35lbs x 5
35lbs x 5 + 25% Drop Set = 25lbs to failure ( did 8 )
Barbell Shrug
4 sets of 3-5 reps ( each week up the wight 20lbs )
Rest-pause on final set
140lbs x 5
140lbs x 5
140lbs x 5
140lbs x 5 + 25% Drop Set = 110lbs to failure ( did 12 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 10-15 reps
Rest-pause on final set
60lbs x 15
60lbs x 15
60lbs x 15 + 15 second rest pause on final set
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do you measure weight? Body fat? etc?
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Phase 1, Week 4, Workout 4
Thursday 02-10-16
- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 120lbs x 5
WARMUP = 50% @ 140lbs x 5
WARMUP = 60% @ 185lbs x 3
Working set = 235lbs x 5
Working set = 235lbs x 5
Working set = 235lbs x 5
Leg Extensions
3 sets of 3-5
Rest-pause on final set
110lbs x 5
110lbs x 5
110lbs x 5 + 25% Drop Set = 90lbs to failure ( did 15 )
Romanian Deadlift
4 sets of 6-8 reps
Rest-pause on final set
70lbs x 8
70lbs x 8
70lbs x 8
70lbs x 8 + 25% Drop Set = 50lbs to failure ( did 8 )
Lying Leg Curls
3 sets of 3-5 reps
Rest-pause on final set
55lbs x 5
55lbs x 5
55lbs x 5 + 25% Drop Set = 45lbs to failure ( did 9 )
Crunches
3 sets of 15-20 reps*
Rest-pause on final set
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[QUOTE=greenkyle9;1422519901]do you measure weight? Body fat? etc?[/QUOTE]
I really need to monitor that, which I haven't.
I'm 5'11" and this morning 02-10-16 weighed 184lbs. Don't have the device to monitor BF
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Time for month 2, phase 2
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Phase 2, Week 5, Day 1
Saturday 02-13-16
Barbell Bench Press
4 sets of 12-15 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
90lbs x 15
90lbs x 14
90lbs x 13
90lbs x 12 + 15 second rest pause on final set ( did 5 )
Dumbbell Incline Bench Press
3 sets of 12-15 reps
Rest-pause on final set
30lbs ea x 14
30lbs ea x 13
30lbs ea x 12 + 15 second rest pause on final set ( did 6 )
Incline Dumbbell Flyes
3 sets of 12-15 reps
Rest-pause on final set
15lbs ea x 14
15lbs ea x 13
15lbs ea x 12 + 15 second rest pause on final set ( did 8 )
Triceps Pushdown
4 sets of 12-15 reps
Rest-pause on final set
50lbs x 15
50lbs x 14
50lbs x 13
50lbs x 12 + 15 second rest pause on final set ( did 8 )
Overhead Dumbbell Triceps Extension behind neck
3 sets of 12-15 reps
Rest-pause on final set
25lbs x 15
25lbs x 15
25lbs x 15 + 15 second rest pause on final set ( did 8 )
Standing Calf Raises / Use Squat machine facing forward
3 sets of 25-30 reps
Rest-pause on final set
50lbs x 25
50lbs x 25
50lbs x 25 + 15 second rest pause on final set
Seated Calf Raise / Use barbell across legs / feet on a block
3 sets of 25-30 reps
70lbs x 25
70lbs x 25
70lbs x 25 + 15 second rest pause on final set
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These high 15 reps were brutal again, after the last couple of weeks of the low reps heavier weight. I definitely needed to take longer rests between sets, on these 15 reps, like 90 - 120 seconds between each set.
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Phase 1, Week 5, Day 2
Sunday 02-14-16
Dumbbell Bent Over Row
4 sets of 12-15 reps
Rest-pause on final set
30lbs x 15
30lbs x 14
30lbs x 13
30lbs x 12 + 15 second rest pause on final set ( did 12 )
Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 15 )
Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 12-15 reps
Rest-pause on final set
50lbs x 15
50lbs x 15
50lbs x 15 + 15 second rest pause on final set ( did 15 )
Reverse-Grip Pulldowns
3 sets of 12-15 reps
Rest-pause on final set
70lbs x 15
70lbs x 15
70lbs x 15 + 15 second rest pause on final set ( did 15 )
Barbell Curl
4 sets of 12-15 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 12 + 15 second rest pause on final set ( did 6 )
Incline Dumbbell Curl
3 sets of 3-5 reps
Rest-pause on final set
15lbs x 12
15lbs x 12
15lbs x 12 + 15 second rest pause on final set ( did 6 )
Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set