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    221
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    15,193

    Week 5 Day 4 Creeping Death - Chest/Shoulders ...

    Week 5 Day 4 Creeping Death - Chest/Shoulders

    Machine Press
    115x15
    130x12
    145x9
    160x6

    Incline Smith Press
    50x30
  • Replies
    221
    Views
    15,193

    Week 5 Day 3 Creeping Death - Back Smith...

    Week 5 Day 3 Creeping Death - Back

    Smith Machine Rows
    160 3x8
    Drop set: 160x6, 140x6 90x20

    Parallel Grip Pulldowns
    130 4x8
    DB Pullovers
    30 4x10
  • Replies
    221
    Views
    15,193

    Week 5 Day 2 Creeping Death - Chest/Shoulders ...

    Week 5 Day 2 Creeping Death - Chest/Shoulders

    Incline DB Press
    45 3x10

    Incline Smith Press
    100 2x8, 12

    Decline Smith Press
    70x15
  • Replies
    221
    Views
    15,193

    Week 5 Day 1 Creeping Death - Legs Seated Leg...

    Week 5 Day 1 Creeping Death - Legs

    Seated Leg Curls
    100 4x8 +12 partials
    Notes:  Partials out of the stretched position. Ouch!

    Squats
    315 3x8
    Leg Press
    450 3x10
  • Replies
    221
    Views
    15,193

    Week 4 Day 3 Creeping Death - Back Smith...

    Week 4 Day 3 Creeping Death - Back

    Smith Barbell Rows
    170 4x10

    Chest Supported Machine Rows
    130 4x8

    One Arm Lat Pulldowns
    40 4x8
  • Replies
    221
    Views
    15,193

    Week 4 Day 2 Creeping Death - Chest/Shoulders ...

    Week 4 Day 2 Creeping Death - Chest/Shoulders

    Machine Chest Press
    130 4x10

    Incline Bench Press
    125 3x8

    Bench Press
    175 4x5
  • Replies
    221
    Views
    15,193

    Week 4 Day 1 Creeping Death - Legs Leg Curls...

    Week 4 Day 1 Creeping Death - Legs

    Leg Curls
    100 3x10
    Drop Set: 85x10, 70x8, 55x8, 55x25(partials)

    Leg Press
    610 3x8

    Oly Squats
  • Replies
    221
    Views
    15,193

    Week 3 Day 4 Creeping Death - Chest/Shoulders ...

    Week 3 Day 4 Creeping Death - Chest/Shoulders

    Machine Press
    120x15
    140x12
    160x9
    175x6

    Pec Minor Dips
    4x15
  • Replies
    221
    Views
    15,193

    Week 3 Day 3 Creeping Death - Back DB Rows...

    Week 3 Day 3 Creeping Death - Back

    DB Rows
    115 4x8

    Low Rows
    100 4x10
    Stretchers
    85 4x8
  • Replies
    221
    Views
    15,193

    Oh man it's great. I feel like it's designed...

    Oh man it's great. I feel like it's designed specifically for me with the upper body focus and the arm day I can do at work fits perfectly with my schedule. Sure, you can send it my way. Did you...
  • Replies
    221
    Views
    15,193

    Week 3 Day 1  Creeping Death - Legs Leg Curls...

    Week 3 Day 1  Creeping Death - Legs

    Leg Curls
    85 4x12
    Notes: 60 second rests

    Leg Press
    590 2x8
    590x15
  • Replies
    221
    Views
    15,193

    Week 2 Day 3 Creeping Death - Chest/Shoulders ...

    Week 2 Day 3 Creeping Death - Chest/Shoulders

    Machine Chest Press
    100 4x12
    145 3x8

    All sets supersetted with banded over and backs

    Lateral Raises
    20x30
  • Replies
    221
    Views
    15,193

    Week 2 Day 3 Creeping Death - Back DB Rows...

    Week 2 Day 3 Creeping Death - Back

    DB Rows
    70x8
    100x6
    120 2x6

    DB Shrugs
    50x12
    60x12
  • Replies
    221
    Views
    15,193

    Week 2 Day 2 Creeping Death - Chest/Shoulders ...

    Week 2 Day 2 Creeping Death - Chest/Shoulders

    Incline DB Press
    50x8
    60x8
    70x8
    70x7
    70x7
    Notes: work up to a weight you can no longer hit 8. Stay there for 3 sets. Counted first set of 70...
  • Replies
    221
    Views
    15,193

    Man, I can't even express how much I'm enjoying...

    Man, I can't even express how much I'm enjoying this routine. It's extremely refreshing. Not only are there new exercises but the pre-exhaustion and focus on "feeling the muscle" brings a whole new...
  • Replies
    221
    Views
    15,193

    Week 2 Day 1 Creeping Death - Legs Leg Curls...

    Week 2 Day 1 Creeping Death - Legs

    Leg Curls
    70x20
    85x20
    115 2x6 (3 second descent)

    Smith Machine Lunges
    90x8
    90x10
  • Replies
    221
    Views
    15,193

    Week 1 Day 5 Creeping Death - Arms Seated...

    Week 1 Day 5 Creeping Death - Arms

    Seated Preacher Curls
    50 3x15
    Bench Dips
    bw 3x15

    Dips
    3x10
    Seated Hammer Curls
  • Replies
    173
    Views
    17,872

    I've been impressed with your lifting as of late....

    I've been impressed with your lifting as of late. Drafted a couple of replies at work but always forgot to send them.

    How's the quad feeling now?
  • Replies
    221
    Views
    15,193

    Week 1 Day 4 Creeping Death - Chest/Shoulders ...

    Week 1 Day 4 Creeping Death - Chest/Shoulders

    Machine Press
    130 2x10

    Machine Flies
    85 4x10
    Pec Minor Dips
    4x10
  • Replies
    221
    Views
    15,193

    So far I'm loving it. John keeps his routine...

    So far I'm loving it. John keeps his routine entertaining to say the least. I'm doing lifts I've never seen before and targeting muscles long neglected. Too early to give success to pec minor dips...
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