Time for phase 4, starting on the 4th of July
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Thread: 12-Week Shortcut To Size
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07-04-2016, 06:45 AM #121
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07-04-2016, 06:47 AM #122
Phase 4
DAY 1 / Week 1
Monday 07-04-16
OH Press = 1RM = 135lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 60lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 65% @ 80lbs x 5 [B]
[B] Working set = 75% @ 90lbs x 5 [B]
[B] Working set = 85% @ 105lbs x 5 [B]
+ First set Last = @ 65% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Dumbbell Lying Rear Delt Row = 4 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
Upright Barbell Rows = 3 x 15
20lbs x 15
20lbs x 15
20lbs x 15
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
75lbs x 8
65lbs x 8
55lbs x 8
45lbs x 6
35lbs x 6Last edited by Darthdingo; 07-04-2016 at 08:40 AM.
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07-06-2016, 04:25 AM #123
Phase 4
DAY 2 / Week 1
Wednesday 07-06-16
Squats = 1RM = 305lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
65% = 180lbs x 5
75% = 210lbs x 5
85% = 230lbs x 5
65% = 180lbs x 5
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 6
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07-06-2016, 07:39 AM #124
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
Is this the final phase? If so, what's next on your workout journey?
My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
"Muff divers local #69.....no muff too tough....we dive at five"
Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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07-08-2016, 04:30 AM #125
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07-08-2016, 04:32 AM #126
Phase 4
DAY 3 / Week 1
Friday 07-08-16
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
65% = 110lbs x 5
75% = 130lbs x 5
85% = 145lbs x 5+
65% = 110lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Dumbbell Row = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Tricep Pushdowns = 3 x 10
85lbs x 10
85lbs x 10
85lbs x 10
Dumbbell concentration curl;
1×12 = 35lbs
x10 = 30bs
x8 = 25lbs
x8 = 20lbs
x6 = 15lbs
x6 = 12lbsLast edited by Darthdingo; 07-08-2016 at 05:27 AM.
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07-08-2016, 05:48 AM #127
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
- Posts: 20,608
- Rep Power: 335929
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07-10-2016, 07:08 PM #128
Phase 4
DAY 1 / Week 2
Monday 07 - 11 - 16
OH Press = 1RM = 135lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 60lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 70% @ 85lbs x 3 [B]
[B] Working set = 80% @ 100lbs x 3 [B]
[B] Working set = 90% @ 110lbs x 3 [B]
+ First set Last = @ 70% = 85lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Dumbbell Lying Rear Delt Row = 4 x 10
10lbs x 10
10lbs x 10
10lbs x 10
10lbs x 10
Upright Barbell Rows = 3 x 15
20lbs x 15
20lbs x 15
20lbs x 15
Barbell curl – 1×8,8,8,6,6 [ NO REST ]
75lbs x 8
65lbs x 8
55lbs x 8
45lbs x 6
35lbs x 6Last edited by Darthdingo; 07-11-2016 at 05:01 AM.
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07-13-2016, 04:45 AM #129
Phase 4
DAY 2 / Week 2
Wednesday 07-13-16
Squats = 1RM = 305lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
70% = 190lbs x 5
80% = 220lbs x 5
90% = 250lbs x 5
* 65% = 180lbs x 20 *
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 6Last edited by Darthdingo; 07-13-2016 at 05:22 AM.
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07-14-2016, 05:30 AM #130
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07-14-2016, 08:08 PM #131
Phase 4
DAY 3 / Week 2
Friday 07-15-16
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
70% = 120lbs x 5
80% = 135lbs x 5
90% = 155lbs x 5+
70% = 120lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Dumbbell Row = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Tricep Pushdowns = 3 x 10
85lbs x 10
85lbs x 10
85lbs x 10
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07-16-2016, 08:54 AM #132
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07-16-2016, 09:08 AM #133
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07-17-2016, 08:38 AM #134
Phase 4
DAY 1 / Week 3
Monday 07 - 18 - 16
OH Press = 1RM = 135lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 60lbs x 5
WARMUP 60% = 70lbs x 3
2 minute break
[B] Working set = 75% @ 90lbs x 5 [B]
[B] Working set = 85% @ 105lbs x 3 [B]
[B] Working set = 95% @ 115lbs x 1 [B] ( did 5 )
+ First set Last = @ 75% = 90lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Dumbbell Lying Rear Delt Row = 5 x 10
12lbs x 10
12lbs x 10
12lbs x 10
12lbs x 10
12lbs x 10
Upright Barbell Rows = 3 x 15
20lbs x 15
20lbs x 15
20lbs x 15Last edited by Darthdingo; 07-18-2016 at 05:27 AM.
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07-19-2016, 05:16 AM #135
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07-19-2016, 08:17 PM #136
Phase 4
DAY 2 / Week 3
Wednesday 07-20-16
Squats = 1RM = 305lbs
WARMUP = Box Jump X 10
40% = 90lbs x 5
50% = 120lbs x 5
60% = 140lbs x 3
Main Lift
75% = 205lbs x 5
85% = 235lbs x 5
95% = 260lbs x 5
* 65% = 180lbs x 20 *
Front Squat Dumbbells = 5 x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
100lbs ea x 10
Lying Leg Curls = 4 x 10
55lbs x 10
55lbs x 10
55lbs x 10
55lbs x 10
Pushups = 5 x 10 / Pullups
10 Push ups / 6 Pullups
10 Push ups / 6 Pullups
10 Push ups / 6 Pullups
10 Push ups / 6 Pullups
10 Push ups / 7 PullupsLast edited by Darthdingo; 07-20-2016 at 05:43 AM.
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07-21-2016, 04:58 AM #137
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07-22-2016, 04:58 AM #138
Phase 4
DAY 3 / Week 3
Friday 07-22-16
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 60lbs x 5
50% = 80lbs x 5
60% = 90lbs x 3
Main lift
75% = 130lbs x 5
85% = 145lbs x 3
95% = 160lbs x 1+
75% = 130lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Dumbbell Row = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Tricep Pushdowns = 3 x 10
85lbs x 10
85lbs x 10
85lbs x 10
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07-25-2016, 04:23 AM #139
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07-25-2016, 04:27 AM #140
Phase 5
DAY 1 / Week 1
Monday 07-25-16
OH Press = 1RM = 140lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 60lbs x 5
WARMUP 60% = 80lbs x 3
2 minute break
[B] Working set = 65% @ 80lbs x 5 [B]
[B] Working set = 75% @ 95lbs x 5 [B]
[B] Working set = 85% @ 105lbs x 5 [B]
+ First set Last = @ 65% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
Dumbbell Lying Rear Delt Row = 5 x 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
15lbs x 10
Upright Barbell Rows = 3 x 12
40lbs x 12
40lbs x 12
40lbs x 12Last edited by Darthdingo; 07-25-2016 at 05:15 AM.
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07-26-2016, 01:22 PM #141
Phase 5
DAY 2 / Week 1
Wednesday 07-27-16
Squats = 1RM = 315lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift
65% = 185lbs x 5
75% = 215lbs x 5
85% = 240lbs x 5
65% = 185lbs x 5
Leg Curls = 5 x 10
110lbs ea x 10
110lbs ea x 10
110lbs ea x 10
110lbs ea x 10
110lbs ea x 10
Lying Leg Curls = 3 x 10
50lbs x 10
50lbs x 10
50lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 6Last edited by Darthdingo; 07-28-2016 at 05:19 AM.
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08-04-2016, 04:47 AM #142
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08-04-2016, 04:48 AM #143
Phase 5
DELOAD
Thursday 08-04-16
Squats = 1RM = 315lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
65% = 185lbs x 20
Leg Curls = 4 x 10
110lbs ea x 10
110lbs ea x 10
110lbs ea x 10
110lbs ea x 10
Lying Leg Curls = 3 x 10
50lbs x 10
50lbs x 10
50lbs x 10
Pushups = 5 x 10 / Pullups
5 x 10 / 5 x 6
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08-06-2016, 08:13 AM #144
Phase 5
DELOAD
Saturday 08-06-16
Bench Press = 1RM = 190lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 110lbs x 5
1SL = 70lbs x 5
Dumbbell Bench Press = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
50lbs x 10 *
Dumbbell Row = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Tricep Pushdowns = 3 x 10
85lbs x 10
85lbs x 10
85lbs x 10
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08-07-2016, 10:21 AM #145
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08-07-2016, 07:59 PM #146
Phase 5
DAY 1 / Week 1
Monday 08-08-16
OH Press = 1RM = 140lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 75lbs x 3
2 minute break
[B] Working set = 65% @ 80lbs x 5 [B]
[B] Working set = 75% @ 95lbs x 5 [B]
[B] Working set = 85% @ 105lbs x 5 [B]
+ First set Last = @ 65% = 80lbs x 5+
OH Press = 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
One-Arm Barbell T-row = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Upright Barbell Rows = 3 x 12
40lbs x 12
40lbs x 12
40lbs x 12Last edited by Darthdingo; 08-08-2016 at 04:55 AM.
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08-09-2016, 05:02 AM #147
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08-10-2016, 04:26 AM #148
Phase 5
DAY 2 / Week 1
Wednesday 08-10-16
Squats = 1RM = 315lbs
WARMUP = Box Jump X 10
40% = 110lbs x 5
50% = 140lbs x 5
60% = 170lbs x 3
Main Lift
65% = 190lbs x 5
75% = 220lbs x 5
85% = 240lbs x 5 ( did 10 )
65% = 190lbs x 5
Leg Curls = 5 x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
90lbs ea x 10
Lying Leg Curls = 3 x 10
45lbs x 10
45lbs x 10
45lbs x 10
Pushups = 5 x 10 / Pullups
5 x 6 / 5 x 6
5 x 6 / 5 x 6
5 x 6 / 5 x 6
5 x 6 / 5 x 6
5 x 7 / 5 x 7Last edited by Darthdingo; 08-10-2016 at 05:35 AM.
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08-11-2016, 06:11 PM #149
Phase 5
DAY 3 / Week 1
Friday 08-12-16
Bench Press = 1RM = 195lbs
WARMUP = Bar x 10
40% = 70lbs x 5
50% = 90lbs x 5
60% = 100lbs x 3
Main lift
65% = 115lbs x 5
75% = 130lbs x 5
85% = 150lbs x 5
65% = 115lbs x 5
Dumbbell Bench Press = 5 x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10
45lbs x 10 *
Dumbbell Row = 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Tricep Pushdowns = 3 x 10
90lbs x 10
90lbs x 10
90lbs x 10Last edited by Darthdingo; 08-12-2016 at 05:39 AM.
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08-14-2016, 08:32 AM #150
Phase 5
DAY 1 / Week 2
Monday 08-15-16
OH Press = 1RM = 140lbs
WARMUP = Bar x 5
WARMUP 40% = 50lbs x 5
WARMUP 50% = 65lbs x 5
WARMUP 60% = 75lbs x 3
2 minute break
[B] Working set = 70% @ 90lbs x 3 [B]
[B] Working set = 80% @ 100lbs x 3 [B]
[B] Working set = 90% @ 115lbs x 3 [B]
+ First set Last = @ 70% = 90lbs x 5+
OH Press = 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
One-Arm Barbell T-row = 4 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Upright Barbell Rows = 3 x 12
40lbs x 12
40lbs x 12
40lbs x 12
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