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    Problems I see will end up being in the shoulders...

    Problems I see will end up being in the shoulders girdle. Possibly a trip to burn out city if you’re running it 6 days per week.
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    Sticky: Lol thanks for the suggestions. My buddy...

    Lol thanks for the suggestions. My buddy suggested a bowling alley haha. It would def be expensive to completely fill it up w/ equipment.
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    Lower quad spec Db lunge 70x5, 70x5, 70x5, 70x5,...

    Lower quad spec
    Db lunge 70x5, 70x5, 70x5, 70x5, 70x5
    Leg extension 45x12, 45x12, 45x12
    Db rdl 70x8, 79x8
    Calf/abs
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    Once you're fairly strong 4 diff variations of...

    Once you're fairly strong 4 diff variations of chest in a single work out will reck your shoulders. Doing ohp, incline, and flat in one session will eventually become impossible. it's best to rotate...
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    2 week run up

    Upper chest spec
    Incline press 135x5, 135x5, 135x5, 135x5, 135x5
    Db flat press 80x12, 80x12, 80x12
    Lat pull down 45x10, 45x8
    Lateral raise 20x10, 20x10
    Barbell curl 55x10
    Tri iso 35x10
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    Spec cycle day 2

    Starting light. Compound 5x5 followed by a 3x12. Canned leg curl for rdl since my machine is a pos. Ironically it’s great for leg extensions.

    Lower quads
    Squat 225x5, 225x5, 225x5, 225x5, 225x5...
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    Spec cycles day one

    Weight 173 lbs. started specialization for chest today. Doing one more bulk to hit that genetic limit. Started light and easy.

    Upper chest
    Bench press 205x5, 205x5, 205x5, 205x5, 205x5
    Incline...
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    Should be starting full blown specialization...

    Should be starting full blown specialization phases again soon.

    Spec cycles chest/quads

    Upper (chest) mon/thur
    Bench press/incline 5x5
    Incline fly/Db flat press 3x12
    Row/pull down 2x6-8...
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    38,185

    Lower volume Db lunge 70x12, 70x12, 70x12 Db...

    Lower volume
    Db lunge 70x12, 70x12, 70x12
    Db rdl 80x12, 80x12, 80x12
    Leg ext 45x12, 45x12, 45x12
    Leg curl 25x10, 25x10
    Calf/abs
  • That’s a pretty good OHP man. I eventually gave...

    That’s a pretty good OHP man. I eventually gave up on that lift.
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    Upper day and progress update

    Upper volume
    Incline press 135x10, 135x10, 135x10
    Lat pull down 55x12, 55x12, 55x12
    Db flat press 90x12, 90x12, 90x12
    Row 90x12, 90x12, 90x12
    Barbell curl 55x10, 55x10, 55x10
    Tri overhead ext...
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    38,185

    Lower (strength) Squat 245x5, 245x5, 245x5 Db...

    Lower (strength)
    Squat 245x5, 245x5, 245x5
    Db rdl 80x8, 80x8, 80x8
    Leg extension 45x8, 45x8, 45x8
    Db calf raise 80x8, 80x8, 80x8
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    Since you’ll be moving less weight on the higher...

    Since you’ll be moving less weight on the higher rep days the work outs will be easier to get through. That is what makes it a “heavy/light”. At more advanced levels going truly heavy twice per week...
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    Sure. My template is Upper - bench 3x5,...

    Sure. My template is

    Upper - bench 3x5, pendlay row 3x8, Db flies 3x8, pull ups 3x5, barbell curl 3x8, lateral raise 3x8

    Lower - squats 3x5, rdl 3x8, leg extension 3x8, calf/abs

    Upper -...
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    End of cut 172 lbs at 10 percent

    Pretty much where I want to be. Surplus incoming October 1st. Everything moving easy.

    Upper strength
    Bench 215x5, 215x5, 215x5
    Pendlay row 145x8, 145x8, 145x8
    Db flies 40x8, 40x8, 49x8
    Pull...
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    Upper lower is pretty convenient. Makes it easy...

    Upper lower is pretty convenient. Makes it easy to get 2 times per week frequency and 20 sets per muscle group a week. I’ve been a fan of this setup lately. It’s pretty much a heavy light phat style....
  • Yep. Natty brahs at contest lean don't even look...

    Yep. Natty brahs at contest lean don't even look like they lift in clothing.
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    de-load

    5 days of rest
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    I think this might be an exception. Numbers can...

    I think this might be an exception. Numbers can be deceiving. In this case I think a novice program will only grind him into the dust. Id probably suggest something like this...
  • I had good success with block periodization while...

    I had good success with block periodization while rotating muscle groups. It really makes it easier to get through the workouts when you’re fairly strong..Really depends on your level of advancement.
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