12-Week Shortcut To Size

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01-23-2016, 08:28 AM
Darthdingo

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
01-23-2016, 08:29 AM
Darthdingo

[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]
01-23-2016, 08:30 AM
Darthdingo

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
01-23-2016, 08:33 AM
Squid24

All this is great, but maybe you can get one of the MODS to move this to the workout journal for ya :D
01-23-2016, 08:34 AM
Darthdingo

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
01-23-2016, 08:36 AM
Darthdingo

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
01-23-2016, 08:43 AM
Darthdingo

[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]
01-23-2016, 08:44 AM
Darthdingo

[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.
01-23-2016, 09:39 AM
Darthdingo

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 ?
01-23-2016, 09:48 AM
Squid24

[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
01-24-2016, 11:57 AM
Darthdingo

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
01-26-2016, 04:49 AM
Darthdingo

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
01-28-2016, 04:41 AM
Darthdingo

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
01-29-2016, 04:07 PM
Darthdingo

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
01-31-2016, 09:12 AM
Darthdingo

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
02-02-2016, 04:37 AM
Darthdingo

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
02-02-2016, 07:32 AM
Squid24

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
02-02-2016, 11:28 AM
Darthdingo

[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.
02-03-2016, 04:35 AM
Darthdingo

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
02-06-2016, 09:50 AM
Darthdingo

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
02-06-2016, 10:13 AM
Squid24

Looks like your weights are going up, so that is good :D
02-07-2016, 08:15 AM
Darthdingo

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
02-09-2016, 04:46 AM
Darthdingo

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
02-09-2016, 09:41 AM
greenkyle9

do you measure weight? Body fat? etc?
02-10-2016, 04:51 AM
Darthdingo

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
02-10-2016, 09:19 AM
Darthdingo

[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
02-12-2016, 05:00 PM
Darthdingo

Time for month 2, phase 2
02-12-2016, 05:04 PM
Darthdingo

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
02-13-2016, 08:31 AM
Darthdingo

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.
02-14-2016, 09:22 AM
Darthdingo

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
02-15-2016, 06:28 AM
Squid24

[QUOTE=Darthdingo;1423387031]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.[/QUOTE]Oh yeah, they will get to ya every time :D
02-16-2016, 12:12 PM
Darthdingo

Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...

Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.
02-16-2016, 12:36 PM
Squid24

[QUOTE=Darthdingo;1424044041]Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...

Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.[/QUOTE]recoup and come back strong!!
02-16-2016, 08:08 PM
Darthdingo

[QUOTE=Squid24;1424049391]recoup and come back strong!![/QUOTE]

Thanks. I hare getting sick, only happens like once a year late winter / early springtime. No way I can lift in this state, all achy and burning throat. Oh well, hopefully in a week I'll be back at it full strength.
02-17-2016, 04:41 PM
Darthdingo

Picked up a nice Flu / cold yesterday, current body temp is a balmy 102 F :( Gotta love having the aches, chills, soar throat, and a fever. Fun times, not.

[url]https://www.youtube.com/watch?v=Q6gRJ6jmkYc[/url]
02-21-2016, 04:00 PM
Darthdingo

Month 2, Week 1

Monday 02-22-16

Dumbbell Shoulder Press
WARMUP = Empty Bar x 15
WARMUP = 50lbs x 10
4 sets of 12-15 reps
70lbs x 12-15
70lbs x 12-15
70lbs x 12-15
70lbs x 12-15 + 15 second rest pause on final set ( did 6 )

Barbell Up-Right Row
WARMUP = Bar x 15
30lbs x 12
30lbs x 12
30lbs x 12 + 15 second rest pause on final set

Side Lateral
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
12lbs dumbbells x 12
12lbs x 12
12lbs x 12 + 15 second rest pause on final set ( did 6 )

Barbell Shrug
4 sets of 12-15 reps ( each week up the wight 20lbs )
Rest-pause on final set
100lbs x 15
100lbs x 15
100lbs x 15
100lbs 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
02-23-2016, 05:21 PM
Darthdingo

Phase 2, Week 1, Workout 2

Tuesday 02-23-16

- 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% @ 175lbs x 3
Working set = 225lbs x 5
Working set = 225lbs x 5
Working set = 225lbs x 5

Front Dumbbell Squat
WARMUP = 12lbs x 12
WARMUP = 20lbs x 5
40lbs x 12
40lbs x 12
40lbs x 12

Leg Extensions
3 sets of 12
Rest-pause on final set
90lbs x 12
90lbs x 12
90lbs x 12

Lying Leg Curls
3 sets of 3-5 reps
Rest-pause on final set
35lbs x 12
35lbs x 12
35lbs x 12

Crunches
3 sets of 15-20 reps*
Rest-pause on final set
02-24-2016, 07:14 PM
Darthdingo

Phase 2, Week 5, Workout 3

Thursday 02-25-16

Barbell Bench Press
4 sets of 12-15 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
90lbs x 12
90lbs x 12
90lbs x 12
90lbs x 12 + 15 second rest pause on final set ( did 5 )

Dumbbell Flat Bench Press
3 sets of 12-15 reps
Rest-pause on final set
30lbs ea x 12
30lbs ea x 12
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 12
15lbs ea x 12
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 12
50lbs x 12
50lbs x 12
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 12
25lbs x 12
25lbs x 12 + 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
02-26-2016, 04:37 PM
Darthdingo

Phase 2, Week 1, Day 4

Friday 02-26-16

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
60lbs x 15
60lbs x 15
60lbs 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
02-26-2016, 04:44 PM
Squid24

Must be feeling a lot better huh?
02-26-2016, 06:04 PM
Darthdingo

[QUOTE=Squid24;1426198371]Must be feeling a lot better huh?[/QUOTE]

Thanks for following up. Yeah still feeling tired, and weak, but muscling through these workout, more as a deload, not doing the extra + reps. Everyone I know that has had this Flu, said even after being "sick" it takes a few weeks before you energy is back.
02-28-2016, 08:56 AM
Darthdingo

Juts doing some cardio today.

CARDIO;

Walk the doggy in the woods, wearing 30lbs weight vest.

- Pushups = 11, slow form
- Pull ups = 1 x 3, 1 x 3, x 1 x 4
- Pushups = 11, slow form
02-28-2016, 11:25 AM
Darthdingo

Month 2, Week 2, Day 1

Monday 02-29-16

4 sets of 9 -11 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 15
WARMUP = 50lbs x 10
4 sets of 12-15 reps
80lbs x 9
80lbs x 9
80lbs x 9
80lbs x 9 + 15 second rest pause on final set ( did 3 )

Barbell Up-Right Row
3 sets of 9 - 11 reps
WARMUP = Bar x 15
40lbs x 11
40lbs x 10
40lbs x 9 + 15 second rest pause on final set ( did 6 )

Side Lateral
3 sets of 9 - 11 reps
15lbs dumbbells x 11
15lbs x 10
15lbs x 9 + 15 second rest pause on final set ( did 3 )
Rest-pause on final set

Front Cable Raise
3 sets of 9 - 11 reps
Rest-pause on final set
15lbs dumbbells x 9
15lbs x 9
15lbs x 9 + 15 second rest pause on final set

Barbell Shrug
4 sets of 9 - 11 reps ( each week up the wight 20lbs )
Rest-pause on final set
120lbs x 11
120lbs x 11
120lbs x 11
120lbs x 11 + 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
02-29-2016, 05:29 PM
Darthdingo

Phase 2, Week 2, Workout 2

Tuesday 03-01-16

- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 130lbs x 5
WARMUP = 50% @ 150lbs x 5
WARMUP = 60% @ 180lbs x 3
Working set = 230lbs x 5
Working set = 230lbs x 5
Working set = 230lbs x 5

Front Dumbbell Squat
WARMUP = 15lbs x 12
WARMUP = 25lbs x 5
50lbs x 9
50lbs x 9
50lbs x 9

Leg Extensions
3 sets of 11
Rest-pause on final set
100lbs x 11
100lbs x 11
100lbs x 11

Lying Leg Curls
3 sets of 9-11 reps
Rest-pause on final set
40lbs x 11
40lbs x 11
40lbs x 11

Crunches
3 sets of 15-20 reps*
Rest-pause on final set
03-03-2016, 04:45 AM
Darthdingo

Month 2, Week 2, Day 3

Thursday 03-03-16

Barbell Bench Press
4 sets of 9-11 reps
Rest-pause on final set
WARMUP = Bar x 10
WARMUP = 50lbs x 5
110lbs x 9
110lbs x 10
110lbs x 11
110lbs x 9 second rest pause on final set ( did 3 )

Dumbbell Flat Bench Press
3 sets of 9-11 reps
Rest-pause on final set
35lbs ea x 9
35lbs ea x 9
35lbs ea x 12 + 15 second rest pause on final set ( did 4 )

Incline Dumbbell Flyes
3 sets of 9-11 reps
Rest-pause on final set
20lbs ea x 11
20lbs ea x 11
20lbs ea x 11 + 15 second rest pause on final set ( did 6 )

Triceps Pushdown
4 sets of 9-11 reps
Rest-pause on final set
60lbs x 11
60lbs x 11
60lbs x 11
60lbs x 11 + 15 second rest pause on final set ( did 8 )

Overhead Dumbbell Triceps Extension behind neck
3 sets of 9-11 reps
Rest-pause on final set
30lbs x 11
30lbs x 11
30lbs x 11 + 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
03-04-2016, 04:42 AM
Darthdingo

Phase 2, Week 2, Day 4

Friday 03-04-16

Dumbbell Bent Over Row
4 sets of 9-11 reps
Rest-pause on final set
35lbs x 9
35lbs x 10
35lbs x 11
35lbs x 9 + 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 9-11 reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )

Seated Cable Rows = ( Up weight 20lbs each week )
3 sets of 9-11reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )

Reverse-Grip Pulldowns
3 sets of 9-11 reps
Rest-pause on final set
80lbs x 9
80lbs x 10
80lbs x 11 + 15 second rest pause on final set ( did 15 )

Barbell Curl
4 sets of 9-11 reps
Rest-pause on final set
40lbs x 9
40lbs x 10
40lbs x 11
40lbs x 9 + 15 second rest pause on final set ( did 6 )

Incline Dumbbell Curl
3 sets of 9-11 reps
Rest-pause on final set
20lbs x 9
20lbs x 10
20lbs x 11 + 15 second rest pause on final set ( did 6 )

Crunches
3 sets of 20-30 reps*
Holding 5lbs
Rest-pause on final set
03-07-2016, 04:32 AM
Darthdingo

Month 2, Week 3, Day 1

Monday 03-07-16

4 sets of 6-8 reps
Dumbbell Shoulder Press
WARMUP = Empty Bar x 12
WARMUP = 50lbs x 10
4 sets of 12-15 reps
100lbs x 6
100lbs x 7
100lbs x 8
100lbs x 6 + Drop set of 30% = 70lbs

Barbell Up-Right Row
3 sets of 6-8 reps
WARMUP = Bar x 10
50lbs x 6
50lbs x 7
50lbs x 8 + Drop set of 30% = 35lbs

Side Lateral
3 sets of 6-8 reps
20lbs dumbbells x 6
20lbs x 7
20lbs x 8 + Drop set of 30% = 15lbs

Front Cable Raise
3 sets of 6-8 reps
Rest-pause on final set
20lbs dumbbells x 6
20lbs x 7
20lbs x 8 + Drop set of 30% = 15lbs

Barbell Shrug
4 sets of 6-8 reps ( each week up the wight 20lbs )
Rest-pause on final set
140lbs x 6
140lbs x 7
140lbs x 8
140lbs x 8 + Drop set of 30% = 100lbs

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
03-07-2016, 07:09 AM
Squid24

Nice, the finish line is in your sights man....keep it going :)
03-08-2016, 04:47 AM
Darthdingo

[QUOTE=Squid24;1428166501]Nice, the finish line is in your sights man....keep it going :)[/QUOTE]

Thanks, just one more month to go after this. I think I might try the intermediate version of Fierce 5 after this ?
03-08-2016, 04:52 AM
Darthdingo

Phase 2, Week 3, Workout 2

Tuesday 03-01-16

- Squat = 250lbs x 1RM
3 minute rest between working sets
WARMUP = Bar x 10
WARMUP = 90lbs x 5
WARMUP = 40% @ 135lbs x 5
WARMUP = 60% @ 185lbs x 3
Working set = 235lbs x 5
Working set = 235lbs x 5
Working set = 235lbs x 5

Front Dumbbell Squat ( up weight 20lbs ea week )
WARMUP = 15lbs x 12
WARMUP = 30lbs x 5
70lbs x 8
70lbs x 8
70lbs x 8

Leg Extensions
3 sets of 8
Rest-pause on final set
110lbs x 8
110lbs x 8
110lbs x 8

Lying Leg Curls
3 sets of 8 reps
Rest-pause on final set
45lbs x 8
45lbs x 8
45lbs x 8

Crunches
3 sets of 15-20 reps*
Rest-pause on final set

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