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  1. #91
    Registered User danki's Avatar
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    3/27 Lower

    1)Seated leg curl
    -up to 170x8
    -140x8 - 90x8

    2)Rack RDL shin height (275) 10-5

    3)"Double pump rev lunges" 3x15

    4)Abduction w/band - 50 rep drop set

    5)RDL drop set -
    1-leg x 25
    2-leg x 25

    6)Leg ext (30lbs) x 60-70 reps
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  2. #92
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    3/29 "upper"

    1)DB row (120) 1x15

    2)Arnolds (70s) 9-3-2

    3a)HS row
    30x15
    60x15
    90x12
    40x25

    3b)1-arm DB row (20) 3x10

    4)1-arm Cable curl (30) 30,20,15

    5)1-arm rear delts (8lbs) 3x15-20
    6a)1-arm DB press 3x10-10-10-10
    6b)HS press 3x15-20

    7)High rep DB shrugs and batwings (8lbs)
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  3. #93
    Registered User danki's Avatar
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    4/1 upper

    1)DB bench - RP (105s) 9-4-2

    2)Pullup - RP (BW) 10-5

    3)SG high pull - up to 155x5

    4)Pulldown (90) 3x20

    5)Farmers (100s) [25 yards ea trip]
    3 trips
    3 trips
    2-2 trips [60 sec rest between sets]

    6)DB bench (40s) 30,25,20 [60 sec]

    7)Tricep ext (12s) 2x20

    8a)1-arm cable triceps 3x10-15
    8b)1-arm cable biceps 3x10-20
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  4. #94
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    4/2 "lower"

    Warmup:
    a)Leaning tower 3x5/side
    b)Lunge position bottom iso 3x5 /side
    c)Band kickback 3x10/side

    1)BB rev lunge
    -135x5
    -155x5

    2)BW lunge (50 reps per side) - RP

    3)Goblet box squat [30-40 sec between]
    (25) 4x15
    (45) 4x10

    4)BW squat 10-10-10-10-10

    5)Bike - Starting at level 10, going up 2 every 30 seconds
    10
    12
    14
    16
    -then 60 secs each
    10
    12
    14
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  5. #95
    Registered User danki's Avatar
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    4/4 "upper"

    1)Arnold's (70s) 5x5 [low rest]

    2)Cable row "light" (50-110) sets of 5-10 just sqeezing to "feel" the muscle

    3)Pulldowns - "reverse" drop set (basically clusters going up)
    upright
    75x5
    90x5
    105x5
    120x5
    135x5
    150x5
    165x5

    Slight lean
    75x5
    ...
    ...
    150x5

    4)DB shrugs - "reverse" drop set up the rack

    40x7
    50x7
    60x7
    70x7

    W pause on last rep
    35x5
    45x5
    55x5
    65x5

    5)Smith power shrugs 4x10

    6)Machine preachers 4x5
    b)1-arm cable curls 2x10
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  6. #96
    Registered User danki's Avatar
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    4/5 lower

    1)BB rev lunge (95)
    Left leg 10x5
    right leg 10x5

    2)Bench RDL (100)
    4x15
    4x10
    2x15

    3)Lying 1-leg curl (20-30lbs) 3x15

    4)1-leg ext 3-4x15-20
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  7. #97
    Registered User danki's Avatar
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    4/7 "upper"

    1)DB bench w/pause (110s) 5,5,5,4,4

    2)Light cable rows 4-5x5 - ramping up to 165
    3)DB clean and press - reverse drop set 2 x through
    27x5
    35x5
    40x5

    4)High cable seated rows
    ramping up 2 pins at a time 50-155 clusters of 5

    5a)1-arm cable trice pressdown 3x15
    5b)1-arm cable curl 3x15
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  8. #98
    Registered User danki's Avatar
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    4/8 "lower"

    1a)1-leg deadlift (supported)
    25sx5
    45sx5
    60sx5

    1b)1-leg deadlift (unsupported) BW 3x10

    2)1-leg eccentric lying leg curls
    30x4
    50x4
    70x4

    3a)Deadlift
    305x5
    255x5
    255x5
    RDL 135x15 [next time do all RDL]

    3b)Reverse lunge
    4x10/leg

    4)step downs 2x5
    4b)BW squat 2x15

    5)Reverse lunge 1xmax per leg 1x25
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  9. #99
    Registered User danki's Avatar
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    4/10 "upper" [everything done more explosive today with less rest]

    1)reverse pek deck 3x10

    2)DB shoulder press 65s 6x6,5,4

    3)Seated rows
    ramped up to 180?x5
    RP 180 x 10-6-5

    4)DB shrugs w/pause
    up to 120s

    5)DB shoulder raise
    up to 35s x8

    6)1-arm pulldowns-sideways (3x35s) 3x13-15

    7)1-arm shoulder press (30) 4x10

    8)Tricep presdowns (30-15 reps) 4 sets
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  10. #100
    Registered User danki's Avatar
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    4/11 "lower"

    1)BW stepup -all right leg first - RP (BW) 20-15-10

    2)Single leg Lying leg curl - up to 50x10,
    drop set 40x10, 30x10

    3)RDLs up to 145x15
    Bar x 2 x 25

    4)Single leg press (50lbs) 4x15

    5)Glute bridge
    6)Leg extensions
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  11. #101
    Registered User danki's Avatar
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    Switching things up now. Time to widdle away at some fat and see if anything is under there.

    current weight: ~222
    BF% ~19-23%


    New program calls for "PLP" which is bodyweight exercises in the morning EVERY day

    pullupx5
    Pushupx10
    Lungex15
    ----Add one rep to each every day.

    (Doesn't seem to bad, but by the end of 60 days, this has me doing the following every day

    64 pullups
    69 pushups
    74 lunges

    If this becomes too much, I'll either reset back to lower numbers, or run it on off days only

    Main workouts are 3x week A-B full body routine, similar to Joel Marion's "Stripped down Hypertrophy"


    4/13 "A"

    1)
    a)DB bench (105s) 4x5 (+)
    b)DB shrug w/pause (105s) 4x5 (+)
    c)Box Squat (235) 4x5 (++)

    2)
    a)High cable row (120) 3x13 (++)
    b)1-leg foot elevated glute bridge 3x13 (+)
    c)1-arm DB shoulder press (45) 3x13 (=)
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  12. #102
    Registered User danki's Avatar
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    4/15 "B"

    1a)Deadlift (255) 4x5
    1b)Seated cable row (180) 4x5
    1c)DB sh.press (70s) 4x5

    ----

    2a)Box Squat (185) 3x13 [As weeks progress, cut back on reps, but slow the eccentric]
    2b)DB bench (75s) 3x13
    2c)DB high pulls (40s) 3x13
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  13. #103
    Registered User danki's Avatar
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    4/19 "A"

    1)db bench (110s) 3x5
    1b)db shrug (115s) 3x5

    2)box squat (255) 3x5

    3a)cable row (150) 3x13
    3b)incline Arnold's. (6s)
    13, 9-4, 8-2
    3c) 1-leg glute bridge 3x13
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  14. #104
    Registered User danki's Avatar
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    4/20 "B"

    1a)SG hang high-pull (175) 4x5
    1b)DB arnold press (75s) 4x5

    2a)1-leg press w/slow eccentric (2plates/side) 4x5
    2b)Db bench w/slow eccentric
    75s x 8-5, 5-5
    60s x 5-5, 5-5

    3a)Box squat w/ slow eccentric (185) 3x 5-5-5
    3b)Seated row (150) 3 x 8-7
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  15. #105
    Registered User danki's Avatar
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    4/22 "A"

    1a)DB bench (115s) 5,5,7
    1b)High cable row (195) 5,5,7

    2)Box squat
    275x5
    295x5

    3)Incline arnold press - RP (75s) 9-2-2

    4)DB shrug w/ pause - RP (100s) 9-6

    5a)1-leg deadlift (35s) x 10
    5b)1-leg glute bridge x 10

    6)Arnolds (20s) 1x20
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  16. #106
    Registered User danki's Avatar
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    4/24 "B"

    1a)SG hang highpull
    175x3
    185x3
    205x2x3

    1b)Arnolds (85s) 4x3-4

    2a)Deep squat w/pause
    225x3
    245x3
    265x3

    2b)Rev lunge
    BW x 7/7
    25s x 7/7
    35s x 7/7

    3)DB bench - RP (100s) 10-4

    4)1-arm side pulldowns (60) 1x15

    5)High cable row (135) 1x15
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  17. #107
    Registered User danki's Avatar
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    4/26 "A"

    1)DB bench (120s) 4,4,3 [2 mins between]

    2)Deep squats (235) 1x15

    3)HS chest supported rows (3-plates/side) 10-5

    4a)Cable scarescrows 3x10
    4b)Arnolds (50s) 10,8,8

    5)1-leg press (2plates/side) 3x10

    triceps
    plate shoulder raises (5lbs)
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  18. #108
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    Originally Posted by danki View Post
    Switching things up now. Time to widdle away at some fat and see if anything is under there.

    current weight: ~222
    BF% ~19-23%


    New program calls for "PLP" which is bodyweight exercises in the morning EVERY day

    pullupx5
    Pushupx10
    Lungex15
    ----Add one rep to each every day.

    (Doesn't seem to bad, but by the end of 60 days, this has me doing the following every day

    64 pullups
    69 pushups
    74 lunges

    If this becomes too much, I'll either reset back to lower numbers, or run it on off days only

    Main workouts are 3x week A-B full body routine, similar to Joel Marion's "Stripped down Hypertrophy"


    4/13 "A"

    1)
    a)DB bench (105s) 4x5 (+)
    b)DB shrug w/pause (105s) 4x5 (+)
    c)Box Squat (235) 4x5 (++)

    2)
    a)High cable row (120) 3x13 (++)
    b)1-leg foot elevated glute bridge 3x13 (+)
    c)1-arm DB shoulder press (45) 3x13 (=)
    Hey man. Just figured I'd throw my input in here. You probably won't overtrain or anything with PLP, but doing that stuff every day can irritate the joints. I tried it once and it was too much for my elbows. Just load up on fish oils and be aware of any aches or pains that develop.
    The pain you feel today is the strength you feel tomorrow. For every challenge encountered there is opportunity for growth.

    Workout log: http://forum.bodybuilding.com/showthread.php?t=161527693&p=1236599583#post1236599583
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  19. #109
    Registered User danki's Avatar
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    Originally Posted by baugust View Post
    Hey man. Just figured I'd throw my input in here. You probably won't overtrain or anything with PLP, but doing that stuff every day can irritate the joints. I tried it once and it was too much for my elbows. Just load up on fish oils and be aware of any aches or pains that develop.
    Thanks man. I actually already dropped the PLP programming. I was starting to have some new shoulder issues and after dropping the pullups for a few days, it went away. Now, Im doing something similar, but only on off days, and more improvised. (ex: yesterday, I did a "drop set of pushups". 15 with weighted vest, 8 BW, then 8 elevated. Followed by a similar approach for lunges, and then a bunch of band pull aparts.

    It was a nice program in theory, but quickly didn't work for me.

    Thanks for your input.
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  20. #110
    Registered User danki's Avatar
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    4/28 "A"

    1)DB bench - RP (110s) 8-4-2

    2)Squats
    W/box
    225x3
    275x3
    325x3
    No box, deep w/pause
    255x3
    275x3
    295x3

    3a)Hang snatch pull "lower chest" (205) 3x10
    3b)Arnold's (70s) 8-7, 70s x 5, 55s x 4
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  21. #111
    Registered User danki's Avatar
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    4/30 "B"

    1)DB bench (120s) 5,5,4

    2)Deep squats (255) 1x15 "Breathing? squats" Did about 9 then took a few breaths with the bar still on my back, then 3, then 2, then 1

    3)1-arm pulldowns (75) 2x5

    4)Overhead static holds x 5-10 seconds - up to 175 for 2 sets

    5a)RDL - 4 sets up to 255x5
    5b)feet elevated hip ext. (80) 4x10

    6a)Plate raises (10s) 8,8,5,5
    6b)DB upright row (25s) 8,8,8,8
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  22. #112
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    5/2 "A"

    1)Deep squats
    -up to 325x3x2
    -275x8

    2a)Arnold press
    -up to 85sx2x2
    -75sx5

    2b)Smith power shrugs
    -up to 325x2x3
    -225x10

    3a)CG bench
    175x8
    195x7
    205x5

    3b)Dead stop DB rows (100) 3x7

    4)1-leg press (1 plate per side) 3x20
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  23. #113
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    5/4 "B"

    1)DB bench (120s) 6,4,4,3
    2)Squat - RP (275) 6-5-4
    3)Arnold press - RP (65s) 8-4-3
    4)RDL to SG high pull (135) 3x5
    5)Ladder circuit (15min) 5,6,7,8,9,10,11 [56 reps of each]
    HS pulldown (45/side)
    Pushup
    Stepup
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  24. #114
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    5/6 "A"

    1)Squat (295) 5,5,8
    2)DB clean and press - up to 70s x 3,3,5
    3)DB bench - rp (105s) 7-3-2 [=]

    4)ladder circuit 15:00
    DB clean and press (30s) 5,6,7,8,9,10,5 = 50 [add weight 35s]
    Reverse lunge (BW) 10,11,12,13,14,15,10 = 85/leg [add weight 35s, drop starting at 5 reps]
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  25. #115
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    5/8 B

    1)DB bench "cluster rest pause" (120s) 5-2, 4-3
    2)Squat - RP (275) 10-5
    3)Arnold press-RP (65s) 10-3-2

    4)Ladder circuit [15:00] 5,6,7,7,5 [30 reps ea]
    Db bench (90s)
    1-leg dealift (30)
    HS Pulldown (90/side)
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  26. #116
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    5/10 "Legs"

    1)Box squat w/pause (295) 2x5

    2)BB rev. lunge ladder (95lbs) 1-10 [55 reps/leg]
    *both legs then rest (up to 5 reps), then rest between legs past that
    **~30 seconds rest between sets

    3)Leg press w/pause
    -started at 1/plate per side, did sets of 5 ramping up to 6plates / side
    -4plates per side, 1x15

    4)Pull through
    - up to 150 x 5
    - 100 x 15
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  27. #117
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    5/12 "back day"

    1)Power shrugs - up to 275x5
    2)SG high pull/power shrug up to 225 x 2x5 [Next time do rack high pulls and power shrugs]

    3)1-arm BB row - up to 100x5 [next time less weight more reps]
    4)1-arm DB row - 90x10
    5)HS pulldown machine - up to 3plates/side [next time do regular lat pulldowns]
    6)Farmers - 95s 4x1
    7)DB shrugs, curls, db high pulls
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  28. #118
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    5/13 "Lower"

    1)Deep squats with pause (315) 3x5
    2)Lunge ladder (135) 2x 1,2,3,4,5 [30 reps per leg]
    3)Pullthrough (120) 4x10
    4)Leg press w/pause (4plates/side) 4x10
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  29. #119
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    5/15 "Push"

    1)Incline db bench (30 deg) w/pause (100s) 3x4
    2)DB bench w/pause
    90x5
    100x5
    105x5
    110x5
    90x8
    3)DB arnolds (50s) 10-8-7-4 [~45 sec between]

    4)Plate lateral raise "full rom"
    -up to 10s x 5
    -7.5s x 10

    5)Tricep pressdowns
    -up to 60s x 3x10
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  30. #120
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    5/16 "legs"

    1)Squat deep (315) 1x9
    2)BB reverse lunges
    95x18
    115x13

    3)Leg press w/pause
    -6 plates/side 3x5
    -4 plates/side 1x20

    4)BB glute bridge
    -100 x 3 x10
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