Tuesday:
Squats - 275 3x5 Working on going lower
Military Press - 145 1x5, 1x4, 1x3
Rows - 185 3x5
Lat Pulldown - 165 2x8
Abs - 150 3x10
Mixed my protein shake with water today instead of milk to see if that cures my indigestion
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06-22-2011, 01:45 AM #121
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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06-22-2011, 07:26 PM #122
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
No more diarrhea once i began mixing my protein with water instead of milk. YAY
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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06-22-2011, 07:51 PM #123
- Join Date: Feb 2009
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- Age: 32
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In the quest for maximum hypertrophy I have come up with a plan that goes against all the principles of rippetoes. I will modify the program by adding a dropset going till failure to every exercise. I feel that my upper body is lagging compared to my lower body and after looking at ygbodybuilder's simplyshredded page for a while i decided to give dropsets a try. I know it might sound crazy but im willing to try it.
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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06-28-2011, 07:29 PM #124
- Join Date: Feb 2009
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- Age: 32
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Thursday: Only had time to do the most important lifts
Bench - 200 3x5
Dips - w/ 200 2x8, w/ 90 1x19
Curls - w/ 50 lb dbs 2x8, w/ 65 lbs 1x10
Tricep Pushdown - w/ 90 lbs 2x8, w/ 50 lbs 1x8
Felt really pumped afterwards***COUNTRYMIKE APPRECIATION CREW***
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06-28-2011, 07:45 PM #125
- Join Date: Feb 2009
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- Age: 32
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Went to EDC in las vegas. Was fookin awesome, lost a couple pounds from not eating.
Friday:
-Manufactured Superstars
-Wolfgang Gartner
-Dirty South
-Tiesto
-Steve Angello
-Sander Van Doorn
Saturday:
- Martin Solveig
- Afrojack
- Benny Benassi
- David Guetta
- Skrillex
- Mstrkrft/Sidney Samson
Sunday:
-John O'Callaghan
- Avicii
- Alesso
- Swedish House Mafia***COUNTRYMIKE APPRECIATION CREW***
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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06-29-2011, 02:52 AM #126
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
Tuesday: Week 28, went a little lighter on squats/deadlifts cuz my lower body is still feeling the after effects of edc
Squats - 225 3x5
Bench - 200 3x5
......... - 135 1x5
Deadlift - 315 1x5
Dips - w/ 35 lb db 2x8
...... - w/o weight 1x10
Abs - w/ 170 lbs 3x10
..... - w/ 100 lbs 1x15***COUNTRYMIKE APPRECIATION CREW***
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-02-2011, 10:52 PM #127
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
Thursday:
Squats - 245 3x5
Military Press - 145 1x2 Weaker this week
......... - 140 1x4, 1x3
......... - 95 1x10
Rows - 155 3x5 Widened my grip for more lat activation
......... - 135 1x5
Lat Pulldown - 150 2x8
.........100 1x8
Curls - 50 lb dbs 1x8, 1x4
......... - w/ 65 lbs 1x8
Skullkrushers - w/ 90 lbs 2x8
......... - w/ 50 lbs 1x10
Abs - w/ 180 lbs 3x10
......... - w/ 100 lbs 1x15***COUNTRYMIKE APPRECIATION CREW***
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"Suffer the pain of discipline, or suffer the pain of regret."
Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-03-2011, 03:55 AM #128
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
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So for the first time ever i calculated my calories needed to gain weight to be about 3,000 and i calculated how much i ate today which was only 2262 calories
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07-04-2011, 03:21 AM #129
- Join Date: Feb 2009
- Location: Walnut, California, United States
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Fulfilled my macros today but was 700 calories over....too many fats/carbs not enuff protein
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07-04-2011, 03:41 AM #130
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07-04-2011, 02:35 PM #131
- Join Date: Feb 2009
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- Age: 32
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- Rep Power: 14573
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07-04-2011, 02:37 PM #132
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07-04-2011, 02:41 PM #133
- Join Date: Feb 2009
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Will be lifting Saturday/Monday/Wednesday for now
I feel full as shiet after july 4th lunch fuuu***COUNTRYMIKE APPRECIATION CREW***
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-05-2011, 12:45 AM #134
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
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Monday:
Squats - 255 3x5
Bench Press - 200 3x5 Spotter helped
........ - 135 1x8
Deadlift - 335 1x5
Dips - w/ 35 lb weight 2x8
........ - w/o weight 1x8
Abs - 185 3x10
........ - w/ 100 lbs 1x20***COUNTRYMIKE APPRECIATION CREW***
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-05-2011, 12:48 AM #135
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
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I've decided to change my routine to a 4 day version of Layne Norton's Power Hypertrophy routine in the quest for hypertrophy.
I will be lifting:
Wed - Upper Power
Thurs - Lower Power
Sat - Chest/Arms Hypertrophy
Sun - Leg/Calf/Shoulder/Back HypertrophyLast edited by ChosenBrah; 07-05-2011 at 01:04 AM.
***COUNTRYMIKE APPRECIATION CREW***
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-05-2011, 12:52 AM #136
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
Routine
Wednesday: Upper Power
Flat DB Press - 3x3-5
Barbell Rows - 3x3-5
Seated DB shoulder Press - 3x6-10
Weighted Pull-ups - 2x6-10
Weighted Dips - 2x6-10
Skull crushers - 3x6-10
Thursday: Lower Power
Back Squat - 3x5
Stiff Leg Deadlift - 3x5
Standing Calf Raises - 3x6-8
Saturday: Chest/Arms Hypertrophy
DB Flat Bench - 6x3 with 65-70% of normal 3-5 rep max
DB Incline Bench - 3×8-12
Barbell Close Grip Bench - 3×8-12
Preacher Curls - 3×8-12 supersetted with
.........Standing French Press - 3×8-12
Push Downs - 3×8-12 supersetted with
.........DB Hammer Curls - 3x8-12
Cable Crossovers - 3×8-12
Machine Curl - 3×8-12 supersetted with
.........Machine Dips - 3×8-12
Sunday - Legs/Calves/Shoulders/Back Hypertrophy
Squats - 6x3 with 65-70% of normal 3-5 rep max
Hack Squat - 5x8-12 super setted with
.........Standing Calf Raise - 5x10-15
Leg Extensions - 5x10-15
Sitting Leg Curls 5×10-15 super setted with
.........Sitting Calf Raise 4×8-12
Rows - 6x3 with 65-70% of normal 3-5 rep max
DB Shoulder Press - 3×8-12 supersetted with
.........DB Lateral Raise - 3x8-12
DB One Arm Row - 3×8-12 supersetted with
.........DB Arnold Press - 3×8-12
Lat Pull Down (Wide Grip) - 2×8-12 supersetted with
.........DB Shrugs - 2×10-15
Lat Pull Down (Close grip, palms facing in) - 2×8-12 supersetted with
.........Upright Row 2×10-15Last edited by ChosenBrah; 07-07-2011 at 12:43 AM.
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-05-2011, 12:59 AM #137
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07-05-2011, 01:25 AM #138
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
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07-05-2011, 05:38 AM #139
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07-07-2011, 12:39 AM #140
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
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07-07-2011, 12:47 AM #141
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
Wednesday: Upper Power
Flat DB Press - 3x3-5 w/ 70 lb DBs Didnt feel these nearly as much in my chest as barbell bench, gonna go heavier
Barbell Rows - 3x3-5 w/ 160 lbs
Seated DB shoulder Press - 3x6-10 w/ 60 lb DBs
Weighted Pull-ups - 2x6-10 w/o weight Gonna slowly add weight every week
Weighted Dips - 2x6-10 w/ 25 lbs Need a dipping belt
Skull crushers - 3x6-10 w/ 80 lbsLast edited by ChosenBrah; 07-07-2011 at 01:08 AM.
***COUNTRYMIKE APPRECIATION CREW***
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Training Log: http://forum.bodybuilding.com/showthread.php?t=130261613&page=43
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07-07-2011, 01:08 AM #142
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
Routine* *revised
Wednesday: Upper Power
Flat DB Press - 3x3-5
Barbell Rows - 3x3-5
Seated DB shoulder Press - 3x6-10
Weighted Pull-ups - 2x6-10
Weighted Dips - 2x6-10
EZ Bar Curls - 3X6-10
Skull crushers - 3x6-10
Thursday: Lower Power
Back Squat - 3x3-5
Hack Squats - 2x6-10
Leg extensions - 2x6-10
Stiff legged deadlifts - 3x5-8
Lying Leg Curls - 2x6-10
Standing Calf Raises - 3x6-10
Seated Calf Raise - 2x6-10
Saturday: Chest/Arms Hypertrophy
DB Flat Bench - 6x3 with 65-70% of normal 3-5 rep max
DB Incline Bench - 3×8-12
Hammer strength chest press - 3x12-15
Cable Flies - 2x15-20
Preacher Curls - 3×8-12
Dumbbell concentration curls - 2x12-15
Spider Curls - 2X15-20
Seated Tricep Extension - 3x8-12
Cable pressdowns with rope - 2x12-15
Cable kickbacks - 2x15-20
Sunday - Legs/Calves/Shoulders/Back Hypertrophy
Squats - 6x3 with 65-70% of normal 3-5 rep max
Hack Squat - 5x8-12 super setted with
.........Standing Calf Raise - 5x10-15
Leg Extensions - 5x10-15
Sitting Leg Curls 5×10-15 super setted with
.........Sitting Calf Raise 4×8-12
Rows - 6x3 with 65-70% of normal 3-5 rep max
DB Shoulder Press - 3×8-12 supersetted with
.........DB Lateral Raise - 3x8-12
DB One Arm Row - 3×8-12 supersetted with
.........DB Arnold Press - 3×8-12
Lat Pull Down (Wide Grip) - 2×8-12 supersetted with
.........DB Shrugs - 2×10-15
Lat Pull Down (Close grip, palms facing in) - 2×8-12 supersetted with
.........Upright Row 2×10-15Last edited by ChosenBrah; 07-08-2011 at 01:09 AM.
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07-07-2011, 01:54 AM #143
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07-07-2011, 03:46 AM #144
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07-07-2011, 03:56 AM #145
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07-07-2011, 07:46 PM #146
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07-08-2011, 12:52 AM #147
- Join Date: Feb 2009
- Location: Walnut, California, United States
- Age: 32
- Posts: 14,474
- Rep Power: 14573
Thursday: Lower Power
Back Squat - 3x3-5 w/245 lbs
Hack Squats - 2x6-10 w/ 180 lbs
Leg extensions - 2x6-10 w/ 175 lbs
Stiff legged deadlifts - 3x5-8 w/ 155 lbs
Lying Leg Curls - 2x6-10 w/ 95 lbs
Standing Calf Raises - 3x6-10 w/ 105 lbs
Seated Calf Raise - 2x6-10 w/ 80 lbs***COUNTRYMIKE APPRECIATION CREW***
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07-08-2011, 12:54 AM #148
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07-08-2011, 01:05 AM #149
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07-08-2011, 01:13 AM #150
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