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  1. #121
    Noob Gains knowles.ja's Avatar
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    Week 1: Tuesday 4/28/15

    Bodyweight: 174lbs

    Deadlift:
    315 x 2 x 8 - 60 sec rest

    OH Press:
    125 x 6
    125 x 6
    125 x 6
    125 x 6

    Pendlay Rows:
    175 x 10
    175 x 10
    175 x 10
    175 x 10

    EZ Bar Curls:
    95 x 8
    95 x 8
    95 x 8

    Ab Wheel: 24 Reps
    8/8/8

    Notes: Decent workout. It's nice to be finishing in around an hour.
    Journal:
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  2. #122
    Noob Gains knowles.ja's Avatar
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    Originally Posted by wannaBmoy View Post
    Really strong workouts the past few days. Grats on the PR! I like the idea behind the new program. I'll be following closely to see how you take to it.
    Thanks. Once I get through this first week I'll have an idea on how I want to structure my progression. I'll post it up then.
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  3. #123
    Noob Gains knowles.ja's Avatar
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    Week 1: Wednesday 4/29/15

    Bodyweight: 175lbs

    Squats:
    320 x 1 x 5

    Pause Front Squats:
    185 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3

    Pause Bench:
    185 x 3
    185 x 3
    185 x 3
    185 x 3
    185 x 3

    Pullups:
    +35 x 5
    +35 x 5
    +35 x 5
    +35 x 5
    +35 x 5

    Face Pulls:
    55 x 8
    55 x 8
    55 x 8

    Notes: Squats felt pretty heavy today. Front squats felt pretty good. Turning my toes out more on the front squats is letting me keep a more upright torso angle. I like doing these with a pause.

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  4. #124
    Registered User bballjoey93's Avatar
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    I was lazy at first and just tried copying the pdf link lol here is a thread I started after typing it out. Also I couldn't post the link yet because I don't have enough posts eince I'm new to the forum but I made a thread called

    Daily Undulating Periodization (DUP) Strength+Size

    On here and it has my routine typed out
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  5. #125
    Noob Gains knowles.ja's Avatar
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    Originally Posted by bballjoey93 View Post
    I was lazy at first and just tried copying the pdf link lol here is a thread I started after typing it out. Also I couldn't post the link yet because I don't have enough posts eince I'm new to the forum but I made a thread called

    Daily Undulating Periodization (DUP) Strength+Size

    On here and it has my routine typed out
    http://forum.bodybuilding.com/showth...hp?t=167343791

    I found your thread and bookmarked it. I will look over it more thoroughly when I get a chance later. At first glance it seems like a LOT of movements each day, which isn't necessarily a problem as long as you are acclimated to that much volume. What type of workouts/programs have you run previously?

    Also, my general recommendation is not to do a lot of HIIT cardio if you are simultaneously working at challenging intensities with high frequency/volume on the main lifts.
    http://www.strengtheory.com/avoiding...ding-you-back/ for more details on that aspect.
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  6. #126
    Registered User bballjoey93's Avatar
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    I have done PHAT for 8 months and then was doing a Push/Leg/Pull 3 on one off for about 6 months without deloading so I am used to a lot of volume. The cardio was just a maybe also I just wanted to see what peoples thoughts were on it as well. Whenever you get more time and could reply that would be great thank you!
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  7. #127
    Noob Gains knowles.ja's Avatar
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    Week 1: Friday - 5/1/15

    Bodyweight: 177lbs (ate a ****load of guacamole last night)

    Squats: ~2:30 rest
    270 x 4
    270 x 4
    270 x 4
    270 x 4
    270 x 4
    270 x 4 @ 7.5-8

    Bench Press: ~2:30 rest
    200 x 5
    200 x 5
    200 x 5
    200 x 5
    200 x 5 @ 7.5-8

    Chinups:
    +45 x 3
    +45 x 3
    +45 x 3
    +45 x 3
    +45 x 3
    +45 x 3

    Plank Rotations:
    30 sec each

    Dead Bugs:
    10 sec x 2

    Notes: Good workout overall. Everything felt fast and easy.

    Journal:
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  8. #128
    Noob Gains knowles.ja's Avatar
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    Week 1: Saturday - 5/2/15

    Bodyweight: Home scale says 175lbs. Doctor's scale says 183lbs.

    Deadlift:
    360 x 1 x 6 - 90 sec rest

    CGBP:
    145 x 10
    145 x 10
    145 x 10

    Pendlay Rows:
    205 x 5
    205 x 5
    205 x 5
    205 x 5
    205 x 5

    Incline Curls:
    20 x 12
    20 x 12
    20 x 12
    20 x 12

    Notes: Good workout. I had to use my crappy bar for the rows, so the weight might not have actually been 205lbs. In any case, it felt very light.
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  9. #129
    Noob Gains knowles.ja's Avatar
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    At the end of Week 1 I have got to say that I am thoroughly enjoying the way my programming is laid out. It remains to be seen how beneficial is as far as my progression and strength gains, but when it comes to my overall energy while lifting it is great. I don't dread going into a 2.5 hour workout anymore.
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  10. #130
    Noob Gains knowles.ja's Avatar
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  11. #131
    Noob Gains knowles.ja's Avatar
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    Week 2: Monday - 5/4/15

    Bodyweight: 178lbs

    Squats:
    240 x 8
    240 x 8
    240 x 8
    240 x 8

    Bench Press:
    175 x 10
    175 x 10
    175 x 10
    175 x 10

    Pullups: 42 reps
    10/8/8/8/8

    Dips:
    +35 x 6
    +35 x 6
    +36 x 6
    +36 x 6

    Notes: Good workout.

    Journal:
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  12. #132
    Noob Gains knowles.ja's Avatar
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    Week 2: Tuesday - 5/5/15

    Bodyweight: 180lbs

    Deadlift:
    320 x 2 x 8 - 60 sec rest

    OH Press:
    127.5 x 6
    127.5 x 6
    127.5 x 6
    127.5 x 6

    Pendlay Rows:
    180 x 10
    180 x 10
    180 x 10
    180 x 10

    EZ Bar Curls:
    95 x 10
    95 x 10
    95 x 10

    Ab Wheel:
    10/8/8

    Notes: ****in' A it is muggy outside. Good workout, but I sweated through my first t-shirt in only 5 minutes. My bodyweight has been fluctuating a lot lately. I weighed myself at 11pm tonight, so it's heavier than usual.

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  13. #133
    Noob Gains knowles.ja's Avatar
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    Week 2: Wednesday - 5/6/15

    Bodyweight: 185lbs (night time weigh-in and recalibrated my scale)

    Squats:
    325 x 1 x 5

    Pause Front Squats:
    195 x 3
    195 x 3
    195 x 3
    195 x 3
    195 x 3
    195 x 3

    Pause Bench Press:
    195 x 3
    195 x 3
    195 x 3
    195 x 3
    195 x 3

    Pullups:
    +40 x 5
    +40 x 5
    +40 x 5
    +40 x 5
    +40 x 5

    Face Pulls:
    55 x 10
    55 x 10
    55 x 10

    Notes: I am very pleased with how the front squats look and feel. Changing my foot placement has made a huge difference on torso angle and not having any lumbar flexion at the bottom position. I added 10lbs instead of 5 to my bench press and I think it was the right decision. I may do the same next week as well. Lat spread at the end of the pullups just because.

    Last edited by knowles.ja; 05-06-2015 at 10:05 PM.
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  14. #134
    Noob Gains knowles.ja's Avatar
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    Week 2: Friday - 5/8/15

    Squats:
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4
    275 x 4

    Bench Press:
    205 x 5
    205 x 5
    205 x 5
    205 x 5
    205 x 5

    Chinups:
    +50 x 3
    +50 x 3
    +50 x 3
    +50 x 3
    +50 x 3
    +50 x 3

    Plank Rotations:
    35 sec each

    Dead Bugs:
    15 sec x 2

    Cable Flyes / Pec Deck:
    Lots of volume. Lots.

    Notes: Worked out at a gym in home town while visiting a friend. I used the opportunity to bro out on some direct pec work while I had access to the machines. Good pumps, brah.
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  15. #135
    Noob Gains knowles.ja's Avatar
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    Week 2: Saturday - 5/9/15

    Deadlift:
    370 x 1 x 6 - 90 sec rest

    CGBP:
    150 x 10
    150 x 10
    150 x 10

    Pendlay Rows:
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    Incline Curls:
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    Notes: Good workout. Gym staff told me to be quieter while doing my rows, but I was already setting the weights down as gently as I could.
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  16. #136
    #BackInTheGame wannaBmoy's Avatar
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    Originally Posted by knowles.ja View Post
    Deadlift:
    370 x 1 x 6 - 90 sec rest

    CGBP:
    150 x 10
    150 x 10
    150 x 10

    Pendlay Rows:
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    Incline Curls:
    25 x 12
    25 x 12
    25 x 12
    25 x 12

    Notes: Good workout. Gym staff told me to be quieter while doing my rows, but I was already setting the weights down as gently as I could.
    You tell em to go pound sand? You're killing it brah. Nice workouts! Really solid job on the pulling.
    "Those giraffes you sold me, they won't mate. They just walk around, eating, and not mating. You sold me... queer giraffes. I want my money back."

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  17. #137
    Noob Gains knowles.ja's Avatar
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    Originally Posted by wannaBmoy View Post
    You tell em to go pound sand? You're killing it brah. Nice workouts! Really solid job on the pulling.
    This happened just as I finished my last set, so no need to lay down THE LAW. Back home now so all lifting will be done in the sanctity of my garage.

    The pulls felt pretty fast. Things will get pretty challenging in Week 4, though.
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  18. #138
    Noob Gains knowles.ja's Avatar
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    Week 3: Monday - 5/11/15

    Bodyweight: 177lbs

    Squats:
    245 x 8
    245 x 8
    245 x 8
    245 x 8 @9

    Bench Press:
    180 x 10
    180 x 10
    180 x 10
    180 x 10

    Pullups: 44 Total Reps
    10/10/8/8/8

    Dips:
    +40 x 6
    +40 x 6
    +40 x 6
    +40 x 6

    Notes: Super-long rest times on the squats and bench. After 4 days of ****ty eating while out of town, my conditioning is pretty bad right now.

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    Week 3: Wednesday - 5/12/15

    Deadlift:
    325 x 2 x 8 - 60 sec rest

    Notes: I sprained a muscle in my back yesterday and it migrated up to my neck today. Most movements hurt, so I cut the workout short after DL was finished. I will try to make up all the lifts during tomorrows workout if my neck feels better.
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  20. #140
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    Week 3: Wednesday - 5/13/15

    I skipped this workout because my mid-back and neck were still feeling pretty wonky. I should be on for lifting again tomorrow. I am thinking about adding an extra week to my accumulation phase before I taper off the volume since missing two workouts has messed up my potential for overreaching.
    Last edited by knowles.ja; 05-14-2015 at 10:26 PM.
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  21. #141
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    Injuries suck. Hope you get better soon.
    ᕕ( ᐛ )ᕗ
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  22. #142
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    Originally Posted by therorschach View Post
    Injuries suck. Hope you get better soon.
    Thanks, dog.
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  23. #143
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    Week 3: Friday - 5/15/15

    Bodyweight: 176lbs

    T-Shirts: 2

    Squats:
    280 x 4
    280 x 4
    280 x 4
    280 x 4
    280 x 4
    280 x 4 @8.5

    Bench Press:
    210 x 5
    210 x 5
    210 x 5
    210 x 5
    210 x 5

    Chinups:
    +55 x 3
    +55 x 3
    +55 x 3
    +55 x 3
    +55 x 3
    +55 x 3

    Notes: Back still felt a little off today, but I mustered through the workout okay. I'm pushing my ab work to tomorrow's workout.

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  24. #144
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    Week 3: Saturday - 5/16/15

    Skipped this workout because my SI is still feeling pretty lousy.
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  25. #145
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    Planning to workout today. I may pass on the squats depending on if it bothers my SI.
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  26. #146
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    Week 4: Monday - 5/18/15

    Bodyweight: 175lbs

    T-Shirts: 1

    Bench Press:
    185 x 10
    185 x 10
    185 x 10
    185 x 10

    Squats:
    250 x 8
    250 x 8
    250 x 8
    250 x 8

    Pullups: 46 Total Reps
    10/10/10/8/8

    Dips:
    +45 x 6
    +45 x 6
    +45 x 6
    +45 x 6

    Notes: Volume PR on bench or something... Probably. Back felt good enough to squat today, but I kept all reps about parallel instead of sinking them. We'll have to see how it feels over the next 24 hours, though. Bodyweight has gone down a bit the last week since I eat like crap when I'm not lifting regularly. I will be adding 2 extra weeks to my accumulation phase before I taper the volume.

    Last edited by knowles.ja; 05-19-2015 at 12:20 AM. Reason: forgot t-shirt rating
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  27. #147
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    Back Pic (No Pump)


    upload pic

    Now only if my pecs would grow more...
    Last edited by knowles.ja; 05-19-2015 at 01:04 AM.
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  28. #148
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    Week 4: Tuesday - 5/19/15

    T-Shirts: 2

    Deadlift:
    330 x 2 x 8 - 60 sec rest

    OH Press:
    130 x 6

    Seated DB Press:
    42.5 x 8
    42.5 x 8
    42.5 x 8

    Pendlay Rows:
    185 x 10
    185 x 10
    185 x 10
    185 x 10

    EZ Bar Curls:
    95 x 12
    95 x 12
    95 x 12

    Ab Wheel:
    10/10/8

    Notes: Everything felt pretty good tonight except for the OHP. It doesn't agree with my shoulders at the moment so I will be switching to seated dumbbell OHP for the time being. I'm pretty proud of the Pendlay rows. 185x10x4 seems like some sort of milestone.

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  29. #149
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    Week 4: Wednesday - 5/20/15

    Bodyweight: 174lbs

    T-Shirts: 2

    Squats:
    330 x 1 x 5

    Pause Front Squats:
    205 x 3
    205 x 3
    205 x 3
    205 x 3
    205 x 3
    205 x 3

    Pause Bench:
    205 x 3
    205 x 3
    205 x 3
    205 x 3
    205 x 3

    Pullups:
    +45 x 5
    +45 x 5
    +45 x 5
    +45 x 5
    +45 x 5

    Face Pulls:
    45 x 10
    45 x 10
    45 x 10
    45 x 10

    Notes: Good workout. No pain. I've been losing weight the last couple weeks, but I'm not bummed out about it since strength is up and I'm getting leaner.

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  30. #150
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    Swellfie (with pump)

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