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  1. #1
    Registered User Darthdingo's Avatar
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    12-Week Shortcut To Size

    After having some issues last year, got sick end of last year really bad, just didn't have the energy for the heavy 5/3/1 stuff right now, and also hurting some joints on trying the lower / heavy rep routines, I am gonna try a lighter / higher rep routine for three months

    I just ran Grey Skull for 8 weeks, and before that ran the 5/3/1 Monolith for 6 weeks, and 5/3/1 BBB for 8 weeks before that, but I don't think my lifts were heavy enough for me to benefit from the 5/3/1 type of program yet.

    Going to try this, after reading some good things about it;
    http://www.gym-talk.com/workout-revi...rtcut-to-size/

    Here's the routine;
    http://www.bodybuilding.com/fun/shor...k-2-day-8.html

    12-Week Shortcut To Size
    http://www.bodybuilding.com/fun/shortcut-to-size.html


    My currently adjust lifts are pretty weak, but want to start off extra light now;

    I am 42 years old, 5'11" tall, and weight 185lbs

    Bench Press = 200lbs 1RM
    Deadlift = 280lbs 1RM
    OH Press = 140lbs 1RM
    Squat = 300lbs 1RM

    Week 1 @ 45% of 1RM = 12-15 reps + 15 second rest pause on final set
    Week 2 @ 55% of 1RM = 9 - 11 reps + 15 second rest pause on final set
    Week 3 @ 75% of 1RM = 6 - 8 reps + 25% drop set immediately on final set
    Week 4 @ 85% of 1RM = 3 - 5 reps + 25% drop set immediately on final set
    Last edited by Darthdingo; 01-24-2016 at 02:43 PM.
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  2. #2
    Registered User Darthdingo's Avatar
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    Phase 1, Week 1, Day 1

    Sunday 01-17-16

    Barbell Bench Press
    4 sets of 12-15 reps
    Rest-pause on final set
    WARMUP = Bar x 5
    WARMUP = 50lbs x 5
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12 + 15 second rest pause on final set

    Dumbbell Incline Bench Press
    3 sets of 12-15 reps
    Rest-pause on final set
    25lbs ea x 12
    25lbs ea x 12
    25lbs ea x 12 + 15 second rest pause on final set

    Incline Dumbbell Flyes
    3 sets of 12-15 reps
    Rest-pause on final set
    12lbs ea x 12
    12lbs ea x 12
    12lbs ea x 12 + 15 second rest pause on final set

    Triceps Pushdown
    4 sets of 12-15 reps
    Rest-pause on final set
    40lbs x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12 + 15 second rest pause on final set

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 12-15 reps
    Rest-pause on final set
    20lbs x 15
    20lbs x 15
    20lbs x 15 + 15 second rest pause on final set

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 25-30 reps
    Rest-pause on final set
    50lbs x 25
    50lbs x 25
    50lbs x 25 + 15 second rest pause on final set

    Seated Calf Raise / Use barbell across legs / feet on a block
    3 sets of 25-30 reps
    70lbs x 25
    70lbs x 25
    70lbs x 25 + 15 second rest pause on final set
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  3. #3
    Registered User Darthdingo's Avatar
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    Phase 1, Week 1, Day 2

    Monday 01-18-16

    One-Arm Dumbbell Row
    4 sets of 12-15 reps
    Rest-pause on final set
    25lbs x 12-15
    25lbs x 12-15
    25lbs x 12-15
    25lbs x 15 + 15 second rest pause on final set

    Wide-Grip Lat Pulldown
    3 sets of 12-15 reps
    Rest-pause on final set
    70lbs x 12-15
    70lbs x 12-15
    70lbs x 15 + 15 second rest pause on final set

    Standing Pulldown
    https://www.youtube.com/watch?v=tcGqUzH2xxk
    3 sets of 12-15 reps
    Rest-pause on final set
    60lbs x 12-15
    60lbs x 12-15
    60lbs x 15 + 15 second rest pause on final set

    Straight-Arm Pulldown
    https://www.youtube.com/watch?v=TMc5r_tAAVY
    3 sets of 12-15 reps
    Rest-pause on final set
    50lbs x 12-15
    50lbs x 12-15
    50lbs x 15 + 15 second rest pause on final set

    Barbell Curl
    4 sets of 12-15 reps
    Rest-pause on final set
    30lbs x 12-15
    30lbs x 12-15
    30lbs x 12-15
    30lbs x 15 + 15 second rest pause on final set

    Crunches
    3 sets of 20-30 reps*
    Holding 5lbs
    Rest-pause on final set
    Last edited by Darthdingo; 01-24-2016 at 02:50 PM.
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  4. #4
    No help for this one.... Squid24's Avatar
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    All this is great, but maybe you can get one of the MODS to move this to the workout journal for ya
    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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  5. #5
    Registered User Darthdingo's Avatar
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    Dumbbell Shoulder Press
    4 sets of 12-15 reps
    60lbs x 12-15
    60lbs x 12-15
    60lbs x 12-15
    60lbs x 12-15 + 15 second rest pause on final set ( did 6 )
    Rest-pause on final set

    Side Lateral Raise Side Lateral Raise Side Lateral Raise
    3 sets of 12-15 reps
    12lbs dumbbells x 12
    12lbs x 12
    12lbs x 12 + 15 second rest pause on final set ( did 6 )
    Rest-pause on final set

    Front Cable Raise
    3 sets of 12-15 reps
    Rest-pause on final set
    10lbs dumbbells x 12
    10lbs x 12
    10lbs x 12 + 15 second rest pause on final set ( did 6 )

    Face Pulls
    3 sets of 12-15 reps
    Rest-pause on final set
    20lbs dumbbells x 12
    20lbs x 12
    20lbs x 12 + 15 second rest pause on final set ( did 10 )

    Barbell Shrug
    4 sets of 12-15 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    80lbs x 15
    80lbs x 15
    80lbs x 15
    80lbs x 15 + 15 second rest pause on final set ( did 10 )

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 25-30 reps
    Rest-pause on final set
    50lbs x 25
    50lbs x 25
    50lbs x 25 + 15 second rest pause on final set
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  6. #6
    Registered User Darthdingo's Avatar
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    Phase 1, Week 1, Day 5

    Thursday 01-21-16

    Barbell Squat
    4 sets of 12-15 reps
    Rest-pause on final set
    Bar x 10 = WARMUP
    90lbs x 5 = WARMUP
    135lbs x 12
    135lbs x 12
    135lbs x 12
    135lbs x 12 + + 15 second rest pause on final set ( did 6 )

    Front Squat
    3 sets of 12-15
    Rest-pause on final set
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second rest pause on final set ( did 6 )

    Leg Extensions
    3 sets of 12-15
    Rest-pause on final set
    70lbs x 15
    70lbs x 15
    70lbs x 15 + 15 second rest pause on final set ( did 6 )

    Romanian Deadlift
    4 sets of 12-15 reps
    Rest-pause on final set
    50lbs x 12
    50lbs x 12
    50lbs x 12
    50lbs x 12 + 15 second rest pause on final set ( did 6 )

    Lying Leg Curls
    3 sets of 12-15 reps
    Rest-pause on final set
    35lbs x 12
    35lbs x 12
    35lbs x 12 + 15 second rest pause on final set ( did 6 )

    Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
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  7. #7
    Registered User Darthdingo's Avatar
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    Phase 1, Week 2, Day 1

    Saturday 01-23-16

    Barbell Bench Press
    4 sets of 9-11 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    100lbs x 9-11
    100lbs x 9-11
    100lbs x 9-11
    100lbs x 9-11 + 15 second rest pause on final set ( did 5 )

    Dumbbell Incline Bench Press
    3 sets of 9-11 reps
    Rest-pause on final set
    30lbs ea x 9-11
    30lbs ea x 9-11
    30lbs ea x 9-11 + 15 second rest pause on final set ( did 6 )

    Incline Dumbbell Flyes
    3 sets of 9-11 reps
    Rest-pause on final set
    15lbs ea x 9-11
    15lbs ea x 9-11
    15lbs ea x 9-11 + 15 second rest pause on final set ( did 11 )

    Triceps Pushdown
    4 sets of 9-11 reps
    Rest-pause on final set
    50lbs x 9-11
    50lbs x 9-11
    50lbs x 9-11
    50lbs x 9-11 + 15 second rest pause on final set ( did 9 )

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 9-11 reps
    Rest-pause on final set
    25lbs x 9-11
    25lbs x 9-11
    25lbs x 9-11 + 15 second rest pause on final set ( did 9 )

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 15-20 reps
    Rest-pause on final set
    50lbs x 15
    50lbs x 15
    50lbs x 15 + 15 second rest pause on final set

    Seated Calf Raise / Use barbell across legs / feet on a block
    3 sets of 15-20 reps
    80lbs x 15
    80lbs x 15
    80lbs x 15 + 15 second rest pause on final set
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  8. #8
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    All this is great, but maybe you can get one of the MODS to move this to the workout journal for ya
    Of course, sorry guys, totally forgot to put this in the journal section. MOD can you please move this.
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  9. #9
    Registered User Darthdingo's Avatar
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    Last question before this get's moved.

    Do you think I'm ok stick with this routine for three months, or should I be doing something like Fierce 5 Intermediate instead ?
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  10. #10
    No help for this one.... Squid24's Avatar
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    Originally Posted by Darthdingo View Post
    Last question before this get's moved.

    Do you think I'm ok stick with this routine for three months, or should I be doing something like Fierce 5 Intermediate instead ?
    Finish what you started...some ppl talk very highly about this program...I have never done it. I have done F5 and his Upper/Lower programs, like them both and will be back at F5 novice in 2 weeks time
    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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  11. #11
    Registered User Darthdingo's Avatar
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    Phase 1, Week 2, Day 2

    Sunday 01-24-16

    One-Arm Dumbbell Row
    4 sets of 9-11 reps
    Rest-pause on final set
    30lbs x 9-11
    30lbs x 9-11
    30lbs x 9-11
    30lbs x 9-11 + 15 second rest pause on final set ( did 9 )

    Wide-Grip Lat Pulldown
    3 sets of 9-11 reps
    Rest-pause on final set
    80lbs x 9-11
    80lbs x 9-11
    80lbs x 9-11 + 15 second rest pause on final set ( did 9 )

    Standing Pulldown
    https://www.youtube.com/watch?v=tcGqUzH2xxk
    3 sets of 9-11 reps
    Rest-pause on final set
    70lbs x 9-11
    70lbs x 9-11
    70lbs x 9-11 + 15 second rest pause on final set ( did 9 )

    Straight-Arm Pulldown
    https://www.youtube.com/watch?v=TMc5r_tAAVY
    3 sets of 9-11 reps
    Rest-pause on final set
    40lbs x 9-11
    40lbs x 9-11
    40lbs x 9-11 + 15 second rest pause on final set ( did 9 )

    Barbell Curl
    4 sets of 9-11 reps
    Rest-pause on final set
    35lbs x 9-11
    35lbs x 9-11
    35lbs x 9-11
    35lbs x 9-11+ 15 second rest pause on final set

    Hanging Leg Raise
    3 sets of 15 reps
    Rest-pause on final set

    Weighted Crunches
    3 sets of 15-20 reps*
    Holding 10lbs
    Rest-pause on final set
    Last edited by Darthdingo; 01-24-2016 at 02:48 PM.
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  12. #12
    Registered User Darthdingo's Avatar
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    Phase 1, Week 2, Workout 3

    Tuesday 01-26-16

    Dumbbell Shoulder Press
    4 sets of 9-11 reps
    70lbs x 9-11
    70lbs x 9-11
    70lbs x 9-11
    70lbs x 9-11 + 15 second rest pause on final set ( did 4 )
    Rest-pause on final set

    Side Lateral Raise Side Lateral Raise Side Lateral Raise
    3 sets of 9-11 reps
    15lbs dumbbells x 9
    15lbs x 10
    15lbs x 11 + 15 second rest pause on final set ( did 4 )
    Rest-pause on final set

    Front Cable Raise
    3 sets of 9-11 reps
    Rest-pause on final set
    12lbs dumbbells x 9
    12lbs x 10
    12lbs x 11 + 15 second rest pause on final set ( did 9 )

    Face Pulls
    3 sets of 9-11reps
    Rest-pause on final set
    25lbs dumbbells x 11
    25lbs x 11
    25lbs x 11 + 15 second rest pause on final set ( did 11 )

    Barbell Shrug
    4 sets of 9-11 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    100lbs x 11
    100lbs x 11
    100lbs x 11
    100lbs x 11 + 15 second rest pause on final set ( did 11 )

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 25-30 reps
    Rest-pause on final set
    50lbs x 25
    50lbs x 25
    50lbs x 25 + 15 second rest pause on final set
    Last edited by Darthdingo; 01-26-2016 at 06:31 AM.
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  13. #13
    Registered User Darthdingo's Avatar
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    Phase 1, Week 2, Workout 4

    Thursday 01-28-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 5
    WARMUP = 40% @ 120lbs x 5
    WARMUP = 50% @ 140lbs x 5
    WARMUP = 60% @ 175lbs x 5
    Working set = 225lbs x 5
    Working set = 225lbs x 5
    Working set = 225lbs x 5

    Leg Extensions
    3 sets of 9-11
    Rest-pause on final set
    80lbs x 11
    80lbs x 11
    80lbs x 11 + 15 second rest pause on final set ( did 6 )

    Romanian Deadlift
    4 sets of 9-11 reps
    Rest-pause on final set
    60lbs x 9
    60lbs x 9
    60lbs x 9
    60lbs x 9 + 15 second rest pause on final set ( did 6 )

    Lying Leg Curls
    3 sets of 9-11 reps
    Rest-pause on final set
    40lbs x 9
    40lbs x 9
    40lbs x 9 + 15 second rest pause on final set ( did 6 )

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
    Last edited by Darthdingo; 01-28-2016 at 05:52 AM.
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  14. #14
    Registered User Darthdingo's Avatar
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    Phase 1, Week 3, Workout 1

    Saturday 01-30-16

    Barbell Bench Press
    4 sets of 6-8 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    120lbs x 6-8
    120lbs x 6-8
    120lbs x 6-8
    120lbs x 6-8 + 25% Drop Set = 90lbs to failure ( did 6 )

    Dumbbell Incline Bench Press
    3 sets of 6-8 reps
    Rest-pause on final set
    35lbs ea x 6-8
    35lbs ea x 6-8
    35lbs ea x 6-8 + 25% Drop Set = 30lbs to failure ( did 6 )

    Incline Dumbbell Flyes
    3 sets of 6-8 reps
    Rest-pause on final set
    20lbs ea x 8
    20lbs ea x 8
    20lbs ea x 8 25% Drop Set = 15lbs to failure

    Triceps Pushdown
    4 sets of 6-8 reps
    Rest-pause on final set
    60lbs x 8
    60lbs x 8
    60lbs x 8
    60lbs x 8 + 25% Drop Set = 50lbs to failure

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 6-8 reps
    Rest-pause on final set
    30lbs x 8
    30lbs x 8
    30lbs x 8 + 25% Drop Set = 25lbs to failure

    Standing Calf Raises / Use Squat machine facing forward
    4 sets of 15-20 reps
    Rest-pause on final set
    60lbs x 15
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set

    Seated Calf Raise / Use barbell across legs / feet on a block
    4 sets of 15-20 reps
    90lbs x 15
    90lbs x 15
    90lbs x 15
    90lbs x 15 + 15 second rest pause on final set
    Last edited by Darthdingo; 01-30-2016 at 10:10 AM.
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  15. #15
    Registered User Darthdingo's Avatar
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    Phase 1, Week 3, Workout 2

    Sunday 01-31-16

    One-Arm Dumbbell Row
    4 sets of 6-8 reps
    Rest-pause on final set
    35lbs x 8
    35lbs x 8
    35lbs x 8
    35lbs x 8 + 25% Drop Set = 30lbs to failure ( did 8 )

    Wide-Grip Lat Pulldown
    3 sets of 6-8 reps
    Rest-pause on final set
    90lbs x 8
    90lbs x 8
    90lbs x 8 + 25% Drop Set = 70lbs to failure ( did 8 )

    Standing Pulldown
    https://www.youtube.com/watch?v=tcGqUzH2xxk
    3 sets of 6-8 reps
    Rest-pause on final set
    80lbs x 8
    80lbs x 8
    80lbs x 8 + 25% Drop Set = 60lbs to failure ( did 12 )

    Straight-Arm Pulldown
    https://www.youtube.com/watch?v=TMc5r_tAAVY
    3 sets of 6-8 reps
    Rest-pause on final set
    45lbs x 8
    45lbs x 8
    45lbs x 8 25% Drop Set = 35lbs to failure ( did 12 )

    Barbell Curl
    4 sets of 6-8 reps
    Rest-pause on final set
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + 25% Drop Set = 30lbs to failure ( did 6 )

    Incline Dumbbell Curl
    3 sets of 6-8 reps
    Rest-pause on final set
    25lbs x 8
    25lbs x 8
    25lbs x 8 + 25% Drop Set = 20lbs to failure ( did 8 )

    Hanging Leg Raise
    3 sets of 15 reps
    Rest-pause on final set

    Weighted Crunches
    3 sets of 15-20 reps*
    Holding 10lbs
    Rest-pause on final set
    Last edited by Darthdingo; 01-31-2016 at 11:21 AM.
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  16. #16
    Registered User Darthdingo's Avatar
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    Phase 1, Week 3, Workout 3

    Tuesday 02-02-16

    Dumbbell Shoulder Press
    4 sets of 6-8 reps
    90lbs x 6
    90lbs x 7
    90lbs x 8
    90lbs x 8 + 25% Drop Set = 70lbs to failure ( did 8 )
    Rest-pause on final set

    Side Lateral Raise Side Lateral Raise Side Lateral Raise
    3 sets of 6-8 reps
    20lbs dumbbells x 8
    20lbs x 8
    20lbs x 8 + 25% Drop Set = 12lbs to failure ( did 8 )
    Rest-pause on final set

    Front Cable Raise
    3 sets of 6-8 reps
    Rest-pause on final set
    15lbs dumbbells x 8
    15lbs x 8
    15lbs x 8 + 25% Drop Set = 12lbs to failure ( did 8 )

    Face Pulls
    3 sets of 6-8 reps
    Rest-pause on final set
    30lbs dumbbells x 8
    30lbs x 8
    30lbs x 8 + 25% Drop Set = 20lbs to failure ( did 8 )

    Barbell Shrug
    4 sets of 6-8 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    120lbs x 8
    120lbs x 8
    120lbs x 8
    120lbs x 8 + 25% Drop Set = 100lbs to failure ( did 8 )

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 10-15 reps
    Rest-pause on final set
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set
    Last edited by Darthdingo; 02-02-2016 at 05:47 AM.
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  17. #17
    No help for this one.... Squid24's Avatar
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    Been a while since I was in here, so how is it going for ya? Still at it I see, that is the best thing
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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  18. #18
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    Been a while since I was in here, so how is it going for ya? Still at it I see, that is the best thing
    Thanks for following up. I took your advice and will run this for the 12 week run.

    I like it, but sometimes feel only doing Bench, or Squats, or OH Press once a week may not be enough ? But I'm doing the progression week after week per the program, and only into this three weeks so far.
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  19. #19
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    Phase 1, Week 3, Workout 4

    Thursday 02-03-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 5
    WARMUP = 40% @ 120lbs x 5
    WARMUP = 50% @ 140lbs x 5
    WARMUP = 60% @ 180lbs x 3
    Working set = 230lbs x 5
    Working set = 230lbs x 5
    Working set = 230lbs x 5

    Leg Extensions
    3 sets of 6-8
    Rest-pause on final set
    90lbs x 8
    90lbs x 8
    90lbs x 8 + 25% Drop Set = 70lbs to failure ( did 8 )

    Romanian Deadlift
    4 sets of 6-8 reps
    Rest-pause on final set
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + 25% Drop Set = 50lbs to failure ( did 8 )

    Lying Leg Curls
    3 sets of 6-8 reps
    Rest-pause on final set
    45lbs x 8
    45lbs x 8
    45lbs x 8 + 25% Drop Set = 35lbs to failure ( did 8 )

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
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  20. #20
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    Phase 1, Week 4, Workout 1

    Saturday 02-06-16

    Barbell Bench Press
    4 sets of 3-5 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 3
    140lbs x 3
    140lbs x 4
    140lbs x 5
    140lbs x 5 + 25% Drop Set = 110lbs to failure ( did 5 )

    Dumbbell Incline Bench Press
    3 sets of 3-5 reps
    Rest-pause on final set
    40lbs ea x 5
    40lbs ea x 5
    40lbs ea x 5 + 25% Drop Set = 30lbs to failure ( did 10 )

    Incline Dumbbell Flyes
    3 sets of 5 reps
    Rest-pause on final set
    25lbs ea x 5
    25lbs ea x 5
    25lbs ea x 5 + 25% Drop Set = 20lbs to failure ( did 10 )

    Triceps Pushdown
    4 sets of 3-5 reps
    Rest-pause on final set
    70lbs x 5
    70lbs x 5
    70lbs x 5
    70lbs x 5 + 25% Drop Set = 55lbs to failure ( did 10 )

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 3-5 reps
    Rest-pause on final set
    35lbs x 5
    35lbs x 5
    35lbs x 5 + 25% Drop Set = 25lbs to failure ( did 10 )

    Standing Calf Raises / Use Squat machine facing forward
    4 sets of 15-20 reps
    Rest-pause on final set
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10 + 15 second rest pause on final set

    Seated Calf Raise / Use barbell across legs / feet on a block
    4 sets of 15-20 reps
    100lbs x 10
    100lbs x 10
    100lbs x 10
    100lbs x 10 + 15 second rest pause on final set
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  21. #21
    No help for this one.... Squid24's Avatar
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    Looks like your weights are going up, so that is good
    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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  22. #22
    Registered User Darthdingo's Avatar
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    Phase 1, Week 4, Workout 2

    Sunday 02-07-16

    One-Arm Dumbbell Row
    4 sets of 3-5 reps
    Rest-pause on final set
    40lbs x 5
    40lbs x 5
    40lbs x 5
    40lbs x 5 + 25% Drop Set = 30lbs to failure ( did 12 )

    Wide-Grip Lat Pulldown
    3 sets of 3-5 reps
    Rest-pause on final set
    100lbs x 5
    100lbs x 5
    100lbs x 5 + 25% Drop Set = 75lbs to failure ( did 12)

    Standing Pulldown
    https://www.youtube.com/watch?v=tcGqUzH2xxk
    3 sets of 3-5 reps
    Rest-pause on final set
    90lbs x 5
    90lbs x 5
    90lbs x 5 + 25% Drop Set = 70lbs to failure ( did 12 )

    Straight-Arm Pulldown
    https://www.youtube.com/watch?v=TMc5r_tAAVY
    3 sets of 3-5 reps
    Rest-pause on final set
    50lbs x 5
    50lbs x 5
    50lbs x 5 + 25% Drop Set = 40lbs to failure ( did 12 )

    Barbell Curl
    4 sets of 3-5 reps
    Rest-pause on final set
    45lbs x 5
    45lbs x 5
    45lbs x 5
    45lbs x 5 + 25% Drop Set = 35lbs to failure ( did 9 )

    Incline Dumbbell Curl
    3 sets of 3-5 reps
    Rest-pause on final set
    25lbs x 5
    25lbs x 5
    25lbs x 5 + 25% Drop Set = 20lbs to failure ( did 9 )

    Hanging Leg Raise
    3 sets of 15 reps
    Rest-pause on final set

    Weighted Crunches
    3 sets of 15-20 reps*
    Holding 10lbs
    Rest-pause on final set
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  23. #23
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    Phase 1, Week 4, Workout 3

    Tuesday 02-09-16

    Dumbbell Shoulder Press
    4 sets of 3-5 reps
    WARMUP = Bar x 10
    WARMUP = 25lb x 5
    WARMUP = 50lbs x 3
    100lbs x 3
    100lbs x 4
    100lbs x 5
    100lbs x 5 + 25% Drop Set = 70lbs to failure ( did 8 )
    Rest-pause on final set

    Side Lateral Raise Side Lateral Raise Side Lateral Raise
    3 sets of 3-5 reps
    20lbs dumbbells x 5
    20lbs x 5
    20lbs x 5 + 25% Drop Set = 12lbs to failure ( did 9 )
    Rest-pause on final set

    Front Cable Raise
    3 sets of 3-5 reps
    Rest-pause on final set
    20lbs dumbbells x 5
    20lbs x 5
    20lbs x 5 + 25% Drop Set = 15lbs to failure ( did 8 )

    Face Pulls
    3 sets of 3-5 reps
    Rest-pause on final set
    35lbs dumbbells x 5
    35lbs x 5
    35lbs x 5 + 25% Drop Set = 25lbs to failure ( did 8 )

    Barbell Shrug
    4 sets of 3-5 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    140lbs x 5
    140lbs x 5
    140lbs x 5
    140lbs x 5 + 25% Drop Set = 110lbs to failure ( did 12 )

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 10-15 reps
    Rest-pause on final set
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set
    Last edited by Darthdingo; 02-09-2016 at 06:31 AM.
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  24. #24
    Registered User greenkyle9's Avatar
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    do you measure weight? Body fat? etc?
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  25. #25
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    Phase 1, Week 4, Workout 4

    Thursday 02-10-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 10
    WARMUP = 90lbs x 5
    WARMUP = 40% @ 120lbs x 5
    WARMUP = 50% @ 140lbs x 5
    WARMUP = 60% @ 185lbs x 3
    Working set = 235lbs x 5
    Working set = 235lbs x 5
    Working set = 235lbs x 5

    Leg Extensions
    3 sets of 3-5
    Rest-pause on final set
    110lbs x 5
    110lbs x 5
    110lbs x 5 + 25% Drop Set = 90lbs to failure ( did 15 )

    Romanian Deadlift
    4 sets of 6-8 reps
    Rest-pause on final set
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + 25% Drop Set = 50lbs to failure ( did 8 )

    Lying Leg Curls
    3 sets of 3-5 reps
    Rest-pause on final set
    55lbs x 5
    55lbs x 5
    55lbs x 5 + 25% Drop Set = 45lbs to failure ( did 9 )

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
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  26. #26
    Registered User Darthdingo's Avatar
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    Originally Posted by greenkyle9 View Post
    do you measure weight? Body fat? etc?
    I really need to monitor that, which I haven't.

    I'm 5'11" and this morning 02-10-16 weighed 184lbs. Don't have the device to monitor BF
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  27. #27
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    Time for month 2, phase 2
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  28. #28
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    Phase 2, Week 5, Day 1

    Saturday 02-13-16

    Barbell Bench Press
    4 sets of 12-15 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    90lbs x 15
    90lbs x 14
    90lbs x 13
    90lbs x 12 + 15 second rest pause on final set ( did 5 )

    Dumbbell Incline Bench Press
    3 sets of 12-15 reps
    Rest-pause on final set
    30lbs ea x 14
    30lbs ea x 13
    30lbs ea x 12 + 15 second rest pause on final set ( did 6 )

    Incline Dumbbell Flyes
    3 sets of 12-15 reps
    Rest-pause on final set
    15lbs ea x 14
    15lbs ea x 13
    15lbs ea x 12 + 15 second rest pause on final set ( did 8 )

    Triceps Pushdown
    4 sets of 12-15 reps
    Rest-pause on final set
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12 + 15 second rest pause on final set ( did 8 )

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 12-15 reps
    Rest-pause on final set
    25lbs x 15
    25lbs x 15
    25lbs x 15 + 15 second rest pause on final set ( did 8 )

    Standing Calf Raises / Use Squat machine facing forward
    3 sets of 25-30 reps
    Rest-pause on final set
    50lbs x 25
    50lbs x 25
    50lbs x 25 + 15 second rest pause on final set

    Seated Calf Raise / Use barbell across legs / feet on a block
    3 sets of 25-30 reps
    70lbs x 25
    70lbs x 25
    70lbs x 25 + 15 second rest pause on final set
    Last edited by Darthdingo; 02-13-2016 at 10:03 AM.
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  29. #29
    Registered User Darthdingo's Avatar
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    These high 15 reps were brutal again, after the last couple of weeks of the low reps heavier weight. I definitely needed to take longer rests between sets, on these 15 reps, like 90 - 120 seconds between each set.
    Last edited by Darthdingo; 02-13-2016 at 09:39 AM.
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  30. #30
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    Phase 1, Week 5, Day 2

    Sunday 02-14-16

    Dumbbell Bent Over Row
    4 sets of 12-15 reps
    Rest-pause on final set
    30lbs x 15
    30lbs x 14
    30lbs x 13
    30lbs x 12 + 15 second rest pause on final set ( did 12 )

    Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
    3 sets of 12-15 reps
    Rest-pause on final set
    70lbs x 15
    70lbs x 15
    70lbs x 15 + 15 second rest pause on final set ( did 15 )

    Seated Cable Rows = ( Up weight 20lbs each week )
    3 sets of 12-15 reps
    Rest-pause on final set
    50lbs x 15
    50lbs x 15
    50lbs x 15 + 15 second rest pause on final set ( did 15 )

    Reverse-Grip Pulldowns
    3 sets of 12-15 reps
    Rest-pause on final set
    70lbs x 15
    70lbs x 15
    70lbs x 15 + 15 second rest pause on final set ( did 15 )

    Barbell Curl
    4 sets of 12-15 reps
    Rest-pause on final set
    35lbs x 12
    35lbs x 12
    35lbs x 12
    35lbs x 12 + 15 second rest pause on final set ( did 6 )

    Incline Dumbbell Curl
    3 sets of 3-5 reps
    Rest-pause on final set
    15lbs x 12
    15lbs x 12
    15lbs x 12 + 15 second rest pause on final set ( did 6 )

    Crunches
    3 sets of 20-30 reps*
    Holding 5lbs
    Rest-pause on final set
    Last edited by Darthdingo; 02-14-2016 at 12:53 PM.
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