Reply
Page 14 of 24 FirstFirst ... 4 12 13 14 15 16 ... LastLast
Results 391 to 420 of 695
  1. #391
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    DELOAD week

    Month 12 / Week 4 = 40% x 5, 50% x 5, 60% x 5

    Friday 01-03-18

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% @ 70lbs x 5
    50% @ 85lbs x 5
    60% @ 100lbs x 5 + First Set Last


    Weighted Dips = 4 x 10
    BW x 10
    BW x 10
    BW x 10
    BW x 10

    Push Ups = 4 x 12
    BW x 12
    BW x 12
    BW x 12
    BW x 12

    T-Bar Rows 3 x 10
    95lbs X 10
    95lbs X 10
    95lbs X 10
    Reply With Quote

  2. #392
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Going to change it up a bit, try the Ogus 7/5/3, which is very similar to 5/3/1, just different;

    http://plantnplantnplantn.blogspot.c.../ogus-753.html
    https://www.reddit.com/r/Fitness/com...s_753_program/
    Reply With Quote

  3. #393
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Sunday 01-07-18

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 100lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 120lbs x 5
    80% = 120lbs x 5
    80% = 120lbs x 5
    80% = 120lbs x 5
    80% = 120lbs x 5
    80% = 120lbs x 5
    80% = 120lbs x 5

    Dumbbell Bench Press – 5 sets of 15 reps
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15
    35lb Dumbbells x 15

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Darthdingo; 01-07-2018 at 01:10 PM.
    Reply With Quote

  4. #394
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Tuesday 01-09-18

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 4 sets of 9 reps @ 70%
    70% = 145lbs x 9
    70% = 145lbs x 9
    70% = 145lbs x 9
    70% = 145lbs x 9

    Romanian Deadlift – 5 sets of 10 reps
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    T-bar Row – 5 sets of 15 reps
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    Reply With Quote

  5. #395
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 1

    Thursday 01-11-18

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 80lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 90lbs x 7
    75% = 90lbs x 7
    75% = 90lbs x 7
    75% = 90lbs x 7
    75% = 90lbs x 7

    Chair Dips – 5 sets of 15 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 15
    X 15
    X 15
    X 15
    X 15

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Last edited by Darthdingo; 01-11-2018 at 07:05 AM.
    Reply With Quote

  6. #396
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Sunday 01-14-18

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 100lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3
    85% = 130lbs x 3

    Dumbbell Bench Press – 5 sets of 15 reps
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  7. #397
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Tuesday 01-16-18

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 155lbs x 7
    75% = 155lbs x 7
    75% = 155lbs x 7
    75% = 155lbs x 7
    75% = 155lbs x 7

    Romanian Deadlift – 5 sets of 10 reps
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    T-bar Row – 5 sets of 15 reps
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    Reply With Quote

  8. #398
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 2

    Thursday 01-18-18

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 80lbs x 3
    Main lift = 4 sets of 7 reps @ 70%
    70% = 80lbs x 9
    70% = 80lbs x 9
    70% = 80lbs x 9
    70% = 80lbs x 9

    Chair Dips – 5 sets of 15 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 12
    X 12
    X 12
    X 12
    X 12

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Last edited by Darthdingo; 01-18-2018 at 06:43 AM.
    Reply With Quote

  9. #399
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Sunday 01-21-18

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 100lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 115lbs x 7
    75% = 115lbs x 7
    75% = 115lbs x 7
    75% = 115lbs x 7
    75% = 115lbs x 7

    Dumbbell Bench Press – 5 sets of 15 reps
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  10. #400
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Tuesday 01-23-18

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3
    85% = 175lbs x 3

    Romanian Deadlift – 5 sets of 10 reps
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    T-bar Row – 5 sets of 15 reps
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    Last edited by Darthdingo; 01-23-2018 at 06:44 AM.
    Reply With Quote

  11. #401
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 3

    Thursday 01-25-18

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 80lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 95lbs x 5
    80% = 95lbs x 5
    80% = 95lbs x 5
    80% = 95lbs x 5
    80% = 95lbs x 5
    80% = 95lbs x 5
    80% = 95lbs x 5

    Chair Dips – 5 sets of 15 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 12
    X 12
    X 12
    X 12
    X 12

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  12. #402
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 4

    Sunday 01-28-18

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 100lbs x 3
    Main lift = 4 sets of 99 reps @ 70%
    70% = 110lbs x 9
    70% = 110lbs x 9
    70% = 110lbs x 9
    70% = 110lbs x 9

    Dumbbell Bench Press – 5 sets of 15 reps
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  13. #403
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 4

    Tuesday 01-30-18

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 165lbs x 5
    80% = 165lbs x 5
    80% = 165lbs x 5
    80% = 165lbs x 5
    80% = 165lbs x 5
    80% = 165lbs x 5
    80% = 165lbs x 5

    Romanian Deadlift – 5 sets of 10 reps
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    T-bar Row – 5 sets of 15 reps
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    Last edited by Darthdingo; 01-31-2018 at 07:12 AM.
    Reply With Quote

  14. #404
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 4

    Thursday 02-02-18

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 80lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3
    85% = 100lbs x 3

    Chair Dips – 5 sets of 15 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 12
    X 12
    X 12
    X 12
    X 12

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  15. #405
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    (Deload) 3 sets of 5 @ 60%

    Ogus 7/5/3 Program

    Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%

    Sunday 02-04-18

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift = (Deload) 5 sets of 5 @ 60%
    60% = 90lbs x 5
    60% = 90lbs x 5
    60% = 90lbs x 5
    60% = 90lbs x 5
    60% = 90lbs x 5

    Dumbbell Bench Press – 5 sets of 15 reps
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15
    30lb Dumbbells x 15

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  16. #406
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    (Deload) 3 sets of 5 @ 60%

    Ogus 7/5/3 Program

    Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%

    Sunday 02-06-18

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 3 sets of 5 @ 60%
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5
    60% = 125lbs x 5

    Romanian Deadlift = Deload – 4 sets of 10 reps
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10


    T-bar Row = Deload – 4 sets of 15 reps
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    Reply With Quote

  17. #407
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Been sick with a bad sinus infection, wiped me out no energy,. Had to stop working out for almost 2 weeks. Still not feeling great, but better, and time to do at least something.
    Reply With Quote

  18. #408
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 5 = DELOAD

    Sunday 02-18-18

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 80lbs x 3
    Main lift = 5 x 5 @ 60%
    70lbs x 5
    70lbs x 5
    70lbs x 5
    70lbs x 5
    70lbs x 5

    Chair Dips – 4 sets of 10 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 10
    X 10
    X 10
    X 10

    Dumbbell Press – 4 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  19. #409
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 1 / Week 5 = DELOAD

    Sunday 03-04-18

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 80lbs x 3
    Main lift = 5 x 5 @ 50%
    60lbs x 5
    60lbs x 5
    60lbs x 5
    60lbs x 5
    60lbs x 5

    Chair Dips – 5 sets of 5 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 5
    X 5
    X 5
    X 5

    Dumbbell Press – 5 sets of 5 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  20. #410
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    (Deload) 3 sets of 5 @ 60%

    Ogus 7/5/3 Program

    Month 1 / Week 5 = (Deload) 5 sets of 5 @ 60%

    Tuesday 03-06-18

    Deadlift = 1RM = 230lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 120lbs x 3
    Main lift = 3 sets of 5 @ 60%
    50% = 105lbs x 5
    50% = 105lbs x 5
    50% = 105lbs x 5
    50% = 105lbs x 5
    50% = 105lbs x 5

    Romanian Deadlift = Deload – 4 sets of 10 reps
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10


    T-bar Row = Deload – 4 sets of 15 reps
    50lbs x 15
    50lbs x 15
    50lbs x 15
    50lbs x 15
    Reply With Quote

  21. #411
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    (Deload) 3 sets of 5 @ 60%

    Ogus 7/5/3 Program

    Month 1 / Week 5 = (Deload) 5 sets of 5 @ 50%

    Thursday 03-08-18

    Bench Press = 1RM = 170lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift = (Deload) 5 sets of 5 @ 60%
    50% = 80lbs x 5
    50% = 80lbs x 5
    50% = 80lbs x 5
    50% = 80lbs x 5
    50% = 80lbs x 5

    Dumbbell Bench Press – 5 sets of 15 reps
    30lb Dumbbells x 8
    30lb Dumbbells x 8
    30lb Dumbbells x 8
    30lb Dumbbells x 8
    30lb Dumbbells x 8

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  22. #412
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    First week of heavier workouts, will drop the weight 5% to catch up better
    Reply With Quote

  23. #413
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 1

    Sunday 03-11-18

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 85lbs x 7
    75% = 85lbs x 7
    75% = 85lbs x 7
    75% = 85lbs x 7
    75% = 85lbs x 7

    Chair Dips – 5 sets of 15 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 10
    X 10
    X 10
    X 10
    X 10

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  24. #414
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 1

    Tuesday 03-12-18

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 110lbs x 3
    Main lift = 4 sets of 9 reps @ 70%
    70% = 130lbs x 9
    70% = 130lbs x 9
    70% = 130lbs x 9
    70% = 130lbs x 9

    Romanian Deadlift – 5 sets of 10 reps
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10
    40lb X 10

    T-bar Row – 5 sets of 10 reps
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Pushups 3 X 10 ( Up to 12 in month 3 )
    BW x 10
    BW x 10
    BW x 10
    Last edited by Darthdingo; 03-13-2018 at 07:13 AM.
    Reply With Quote

  25. #415
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 1

    Thursday 03-15-18

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5
    80% = 115lbs x 5

    Dumbbell Bench Press – 5 sets of 10 reps
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  26. #416
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 2

    Sunday 03-18-18

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    Main lift = 4 sets of 7 reps @ 70%
    70% = 80lbs x 7
    70% = 80lbs x 7
    70% = 80lbs x 7
    70% = 80lbs x 7

    Chair Dips – 5 sets of 10 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 10
    X 10
    X 10
    X 10
    X 10

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Reply With Quote

  27. #417
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 2

    Tuesday 03-20-18

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 110lbs x 3
    Main lift = 5 sets of 7 reps @ 75%
    75% = 140lbs x 7
    75% = 140lbs x 7
    75% = 140lbs x 7
    75% = 140lbs x 7
    75% = 140lbs x 7

    Romanian Deadlift – 5 sets of 10 reps
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    T-bar Row – 5 sets of 10 reps
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Pushups 3 X 10 ( Up to 12 in month 3 )
    BW x 10
    BW x 10
    BW x 10
    Reply With Quote

  28. #418
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 2

    Thursday 03-22-18

    Bench Press = 1RM = 160lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 70lbs x 5
    60% = 90lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3
    85% = 125lbs x 3

    Dumbbell Bench Press – 5 sets of 10 reps
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10
    35lb Dumbbells x 10

    Dumbbell Row – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Close Grip Bench press
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Reply With Quote

  29. #419
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 3

    Sunday 03-25-18

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 10
    40% = 50lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 3
    Main lift = 7 sets of 5 reps @ 80%
    80% = 90lbs x 5
    80% = 90lbs x 5
    80% = 90lbs x 5
    80% = 90lbs x 5
    80% = 90lbs x 5
    80% = 90lbs x 5
    80% = 90lbs x 5

    Chair Dips – 5 sets of 10 reps;
    https://www.manvsweight.com/how-to-do-dips-at-home/
    X 10
    X 10
    X 10
    X 10
    X 10

    Dumbbell Press – 5 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10
    30lbs x 10

    Shoulder Shrugs ( Up to 15 in Month 3 )
    100lbs x 12
    100lbs x 12
    100lbs x 12
    100lbs x 12
    Last edited by Darthdingo; 03-27-2018 at 07:03 AM.
    Reply With Quote

  30. #420
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 759
    Rep Power: 166
    Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10) Darthdingo is on a distinguished road. (+10)
    Darthdingo is offline
    Ogus 7/5/3 Program

    Month 2 / Week 3

    Tuesday 03-27-18

    Deadlift = 1RM = 210lbs
    WARMUP = Bar x 10
    40% = 80lbs x 5
    50% = 100lbs x 5
    60% = 110lbs x 3
    Main lift = 10 sets of 3 reps @ 85%
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3
    85% = 160lbs x 3

    Romanian Deadlift – 5 sets of 10 reps
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10
    50lb X 10

    T-bar Row – 5 sets of 10 reps
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Pushups 4 X 10 ( Up to 12 in month 3 )
    BW x 10
    BW x 10
    BW x 10
    BW x 10
    Last edited by Darthdingo; 03-27-2018 at 07:03 AM.
    Reply With Quote

Similar Threads

  1. Shortcut to Size or Shred? [Help Pls!]
    By manuelgranda1 in forum Workout Programs
    Replies: 1
    Last Post: 07-13-2015, 07:55 PM
  2. Replies: 3
    Last Post: 01-13-2015, 11:54 PM
  3. Replies: 0
    Last Post: 04-23-2013, 06:02 PM
  4. Shortcut to Size
    By kblb1988 in forum Workout Programs
    Replies: 38
    Last Post: 01-20-2013, 07:44 AM
  5. 12 weeks shortcut to size
    By TheSirRichard in forum Teen Bodybuilding
    Replies: 3
    Last Post: 05-17-2012, 11:06 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts