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  1. #31
    No help for this one.... Squid24's Avatar
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    Originally Posted by Darthdingo View Post
    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.
    Oh yeah, they will get to ya every time
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  2. #32
    Registered User Darthdingo's Avatar
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    Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...

    Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.
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  3. #33
    No help for this one.... Squid24's Avatar
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    Originally Posted by Darthdingo View Post
    Well I'm out for awhile. Got the flu / nasty cold. A bug has been going around the office, with my coworkers needing a few days off from work, with soar throats, body aches, fevers, etc...

    Thing is, I eat organic foods, drink plenty of water, workout, get good sleep. But sometimes this Chicago winter just gets to me in Feb / March time, kicks my butt.
    recoup and come back strong!!
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  4. #34
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    recoup and come back strong!!
    Thanks. I hare getting sick, only happens like once a year late winter / early springtime. No way I can lift in this state, all achy and burning throat. Oh well, hopefully in a week I'll be back at it full strength.
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  5. #35
    Registered User Darthdingo's Avatar
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    Picked up a nice Flu / cold yesterday, current body temp is a balmy 102 F Gotta love having the aches, chills, soar throat, and a fever. Fun times, not.

    https://www.youtube.com/watch?v=Q6gRJ6jmkYc
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  6. #36
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    Month 2, Week 1

    Monday 02-22-16

    Dumbbell Shoulder Press
    WARMUP = Empty Bar x 15
    WARMUP = 50lbs x 10
    4 sets of 12-15 reps
    70lbs x 12-15
    70lbs x 12-15
    70lbs x 12-15
    70lbs x 12-15 + 15 second rest pause on final set ( did 6 )

    Barbell Up-Right Row
    WARMUP = Bar x 15
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second rest pause on final set

    Side Lateral
    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
    12lbs dumbbells x 12
    12lbs x 12
    12lbs x 12 + 15 second rest pause on final set ( did 6 )

    Barbell Shrug
    4 sets of 12-15 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    100lbs x 15
    100lbs x 15
    100lbs x 15
    100lbs 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
    Last edited by Darthdingo; 02-22-2016 at 06:06 AM.
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  7. #37
    Registered User Darthdingo's Avatar
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    Phase 2, Week 1, Workout 2

    Tuesday 02-23-16

    - 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% @ 175lbs x 3
    Working set = 225lbs x 5
    Working set = 225lbs x 5
    Working set = 225lbs x 5

    Front Dumbbell Squat
    WARMUP = 12lbs x 12
    WARMUP = 20lbs x 5
    40lbs x 12
    40lbs x 12
    40lbs x 12

    Leg Extensions
    3 sets of 12
    Rest-pause on final set
    90lbs x 12
    90lbs x 12
    90lbs x 12

    Lying Leg Curls
    3 sets of 3-5 reps
    Rest-pause on final set
    35lbs x 12
    35lbs x 12
    35lbs x 12

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
    Last edited by Darthdingo; 02-23-2016 at 07:07 PM.
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  8. #38
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    Phase 2, Week 5, Workout 3

    Thursday 02-25-16

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

    Dumbbell Flat Bench Press
    3 sets of 12-15 reps
    Rest-pause on final set
    30lbs ea x 12
    30lbs ea x 12
    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 12
    15lbs ea x 12
    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 12
    50lbs x 12
    50lbs x 12
    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 12
    25lbs x 12
    25lbs x 12 + 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; 02-25-2016 at 06:47 PM.
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  9. #39
    Registered User Darthdingo's Avatar
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    Phase 2, Week 1, Day 4

    Friday 02-26-16

    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
    60lbs x 15
    60lbs x 15
    60lbs 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; 02-27-2016 at 09:26 AM.
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  10. #40
    No help for this one.... Squid24's Avatar
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    Must be feeling a lot better huh?
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  11. #41
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    Must be feeling a lot better huh?
    Thanks for following up. Yeah still feeling tired, and weak, but muscling through these workout, more as a deload, not doing the extra + reps. Everyone I know that has had this Flu, said even after being "sick" it takes a few weeks before you energy is back.
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  12. #42
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    Juts doing some cardio today.

    CARDIO;

    Walk the doggy in the woods, wearing 30lbs weight vest.

    - Pushups = 11, slow form
    - Pull ups = 1 x 3, 1 x 3, x 1 x 4
    - Pushups = 11, slow form
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  13. #43
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    Month 2, Week 2, Day 1

    Monday 02-29-16

    4 sets of 9 -11 reps
    Dumbbell Shoulder Press
    WARMUP = Empty Bar x 15
    WARMUP = 50lbs x 10
    4 sets of 12-15 reps
    80lbs x 9
    80lbs x 9
    80lbs x 9
    80lbs x 9 + 15 second rest pause on final set ( did 3 )

    Barbell Up-Right Row
    3 sets of 9 - 11 reps
    WARMUP = Bar x 15
    40lbs x 11
    40lbs x 10
    40lbs x 9 + 15 second rest pause on final set ( did 6 )

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

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

    Barbell Shrug
    4 sets of 9 - 11 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    120lbs x 11
    120lbs x 11
    120lbs x 11
    120lbs x 11 + 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
    Last edited by Darthdingo; 02-29-2016 at 06:14 AM.
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  14. #44
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    Phase 2, Week 2, Workout 2

    Tuesday 03-01-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 10
    WARMUP = 90lbs x 5
    WARMUP = 40% @ 130lbs x 5
    WARMUP = 50% @ 150lbs x 5
    WARMUP = 60% @ 180lbs x 3
    Working set = 230lbs x 5
    Working set = 230lbs x 5
    Working set = 230lbs x 5

    Front Dumbbell Squat
    WARMUP = 15lbs x 12
    WARMUP = 25lbs x 5
    50lbs x 9
    50lbs x 9
    50lbs x 9

    Leg Extensions
    3 sets of 11
    Rest-pause on final set
    100lbs x 11
    100lbs x 11
    100lbs x 11

    Lying Leg Curls
    3 sets of 9-11 reps
    Rest-pause on final set
    40lbs x 11
    40lbs x 11
    40lbs x 11

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
    Last edited by Darthdingo; 03-01-2016 at 06:18 AM.
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    Month 2, Week 2, Day 3

    Thursday 03-03-16

    Barbell Bench Press
    4 sets of 9-11 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    110lbs x 9
    110lbs x 10
    110lbs x 11
    110lbs x 9 second rest pause on final set ( did 3 )

    Dumbbell Flat Bench Press
    3 sets of 9-11 reps
    Rest-pause on final set
    35lbs ea x 9
    35lbs ea x 9
    35lbs ea x 12 + 15 second rest pause on final set ( did 4 )

    Incline Dumbbell Flyes
    3 sets of 9-11 reps
    Rest-pause on final set
    20lbs ea x 11
    20lbs ea x 11
    20lbs ea x 11 + 15 second rest pause on final set ( did 6 )

    Triceps Pushdown
    4 sets of 9-11 reps
    Rest-pause on final set
    60lbs x 11
    60lbs x 11
    60lbs x 11
    60lbs x 11 + 15 second rest pause on final set ( did 8 )

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 9-11 reps
    Rest-pause on final set
    30lbs x 11
    30lbs x 11
    30lbs x 11 + 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; 03-03-2016 at 06:05 AM.
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  16. #46
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    Phase 2, Week 2, Day 4

    Friday 03-04-16

    Dumbbell Bent Over Row
    4 sets of 9-11 reps
    Rest-pause on final set
    35lbs x 9
    35lbs x 10
    35lbs x 11
    35lbs x 9 + 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 9-11 reps
    Rest-pause on final set
    80lbs x 9
    80lbs x 10
    80lbs x 11 + 15 second rest pause on final set ( did 15 )

    Seated Cable Rows = ( Up weight 20lbs each week )
    3 sets of 9-11reps
    Rest-pause on final set
    80lbs x 9
    80lbs x 10
    80lbs x 11 + 15 second rest pause on final set ( did 15 )

    Reverse-Grip Pulldowns
    3 sets of 9-11 reps
    Rest-pause on final set
    80lbs x 9
    80lbs x 10
    80lbs x 11 + 15 second rest pause on final set ( did 15 )

    Barbell Curl
    4 sets of 9-11 reps
    Rest-pause on final set
    40lbs x 9
    40lbs x 10
    40lbs x 11
    40lbs x 9 + 15 second rest pause on final set ( did 6 )

    Incline Dumbbell Curl
    3 sets of 9-11 reps
    Rest-pause on final set
    20lbs x 9
    20lbs x 10
    20lbs x 11 + 15 second rest pause on final set ( did 6 )

    Crunches
    3 sets of 20-30 reps*
    Holding 5lbs
    Rest-pause on final set
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  17. #47
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    Month 2, Week 3, Day 1

    Monday 03-07-16

    4 sets of 6-8 reps
    Dumbbell Shoulder Press
    WARMUP = Empty Bar x 12
    WARMUP = 50lbs x 10
    4 sets of 12-15 reps
    100lbs x 6
    100lbs x 7
    100lbs x 8
    100lbs x 6 + Drop set of 30% = 70lbs

    Barbell Up-Right Row
    3 sets of 6-8 reps
    WARMUP = Bar x 10
    50lbs x 6
    50lbs x 7
    50lbs x 8 + Drop set of 30% = 35lbs

    Side Lateral
    3 sets of 6-8 reps
    20lbs dumbbells x 6
    20lbs x 7
    20lbs x 8 + Drop set of 30% = 15lbs

    Front Cable Raise
    3 sets of 6-8 reps
    Rest-pause on final set
    20lbs dumbbells x 6
    20lbs x 7
    20lbs x 8 + Drop set of 30% = 15lbs

    Barbell Shrug
    4 sets of 6-8 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    140lbs x 6
    140lbs x 7
    140lbs x 8
    140lbs x 8 + Drop set of 30% = 100lbs

    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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  18. #48
    No help for this one.... Squid24's Avatar
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    Nice, the finish line is in your sights man....keep it going
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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  19. #49
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    Nice, the finish line is in your sights man....keep it going
    Thanks, just one more month to go after this. I think I might try the intermediate version of Fierce 5 after this ?
    Last edited by Darthdingo; 03-08-2016 at 06:01 AM.
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  20. #50
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    Phase 2, Week 3, Workout 2

    Tuesday 03-01-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 10
    WARMUP = 90lbs x 5
    WARMUP = 40% @ 135lbs x 5
    WARMUP = 60% @ 185lbs x 3
    Working set = 235lbs x 5
    Working set = 235lbs x 5
    Working set = 235lbs x 5

    Front Dumbbell Squat ( up weight 20lbs ea week )
    WARMUP = 15lbs x 12
    WARMUP = 30lbs x 5
    70lbs x 8
    70lbs x 8
    70lbs x 8

    Leg Extensions
    3 sets of 8
    Rest-pause on final set
    110lbs x 8
    110lbs x 8
    110lbs x 8

    Lying Leg Curls
    3 sets of 8 reps
    Rest-pause on final set
    45lbs x 8
    45lbs x 8
    45lbs x 8

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
    Last edited by Darthdingo; 03-08-2016 at 06:26 AM.
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    Month 2, Week 3, Day 3

    Thursday 03-10-16

    Barbell Bench Press
    4 sets of 6-8 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    WARMUP = 100lbs x 3
    130lbs x 6
    130lbs x 6
    130lbs x 6
    130lbs x 6 + Drop Set 0f 30% = 100lbs ( did 4 )

    Dumbbell Flat Bench Press
    3 sets of 6-8 reps
    Rest-pause on final set
    40lbs ea x 6
    40lbs ea x 7
    40lbs ea x 8 + Drop Set 0f 30% = 30lbs ( did 8 )

    Incline Dumbbell Flyes
    3 sets of 6-8 reps
    Rest-pause on final set
    25lbs ea x 8
    25lbs ea x 8
    25lbs ea x 8 + Drop Set 0f 30% = 20lbs ( did 8 )

    Triceps Pushdown
    4 sets of 6-8 reps
    Rest-pause on final set
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + Drop Set of 30% = 50lbs ( did 8 )

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 6-8 reps
    Rest-pause on final set
    35lbs x 8
    35lbs x 8
    35lbs x 8 + Drop Set of 30% = 25lbs ( 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; 03-10-2016 at 06:43 AM.
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  22. #52
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    Phase 2, Week 3, Day 4

    Friday 03-11-16

    Dumbbell Bent Over Row
    4 sets of 6-8 reps
    Rest-pause on final set
    40lbs x 6
    40lbs x 7
    40lbs x 8
    40lbs x 8 + Drop Set of 30% = 30lbs x 8

    Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
    3 sets of 6-8 reps
    Rest-pause on final set
    90lbs x 6
    90lbs x 7
    90lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )

    Seated Cable Rows = ( Up weight 20lbs each week )
    3 sets of 6-8 reps
    Rest-pause on final set
    100lbs x 6
    100lbs x 7
    100lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )

    Reverse-Grip Pulldowns
    3 sets of 6-8 reps
    Rest-pause on final set
    90lbs x 6
    90lbs x 7
    90lbs x 8 + Drop Set of 30% = 70lbs x ( did 15 )

    Barbell Curl
    4 sets of 6-8 reps
    Rest-pause on final set
    45lbs x 6
    45lbs x 7
    45lbs x 8
    45lbs x 6 + Drop Set of 30% = 30lbs x 8

    Incline Dumbbell Curl
    3 sets of 6-8 reps
    Rest-pause on final set
    25lbs x 6
    25lbs x 7
    25lbs x 8 + Drop Set of 30% = 15lbs ( did 8 )

    Crunches
    3 sets of 20-30 reps*
    Holding 5lbs
    Rest-pause on final set
    Last edited by Darthdingo; 03-11-2016 at 06:12 AM.
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  23. #53
    No help for this one.... Squid24's Avatar
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    Just checking in on ya...

    Looking good so far. Any problems with it?
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

    "Muff divers local #69.....no muff too tough....we dive at five"

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  24. #54
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    Just checking in on ya...

    Looking good so far. Any problems with it?
    Thanks, moving along well, I do find the first weeks almost harder, it has lighter weight but the 15 reps are pretty brutal. I really like the 2nd and 3rd weeks. Second being 9-11 reps with 15 second rest pause at the end, and the third week being 6-8 reps with 30% Drop Set immediately at the end.
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  25. #55
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    Month 2, Week 4, Day 1

    Monday 03-14-16

    4 sets of 3-5 reps
    Dumbbell Shoulder Press
    WARMUP = Empty Bar x 12
    WARMUP = 50lbs x 10
    WARMUP = 80lbs x 3
    4 sets of 3-5 reps
    110lbs x 3
    110lbs x 3
    110lbs x 3
    110lbs x 3 + Drop set of 30% = 80lbs ( did 8 )

    Barbell Up-Right Row
    3 sets of 3-5 reps
    WARMUP = Bar x 10
    60lbs x 5
    60lbs x 5
    60lbs x 5 + Drop set of 30% = 40lbs ( did 10 )

    Side Lateral
    3 sets of 3-5 reps
    25lbs dumbbells x 3
    25lbs x 4
    25lbs x 8 + Drop set of 30% = 12lbs ( did 15 )

    Front Cable Raise
    3 sets of 3-5 reps
    Rest-pause on final set
    25lbs dumbbells x 5
    25lbs x 4
    25lbs x 3 + Drop set of 30% = 15lbs ( did 10 )

    Barbell Shrug
    4 sets of 3-5 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    160lbs x 5
    160lbs x 5
    160lbs x 5
    160lbs x 5 + Drop set of 30% = 110lbs ( did 15 )

    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; 03-14-2016 at 06:38 AM.
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  26. #56
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    Phase 2, Week 4, Workout 2

    Tuesday 03-15-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 10
    WARMUP = 90lbs x 5
    WARMUP = 40% @ 140lbs x 5
    WARMUP = 60% @ 190lbs x 3
    Working set = 240lbs x 5
    Working set = 240lbs x 5
    Working set = 240lbs x 5

    Front Dumbbell Squat ( up weight 20lbs ea week )
    WARMUP = 20lbs x 12
    WARMUP = 40lbs x 5
    90lbs x 8
    90lbs x 8
    90lbs x 8

    Leg Extensions
    3 sets of 8
    Rest-pause on final set
    120lbs x 8
    120lbs x 8
    120lbs x 8

    Lying Leg Curls
    3 sets of 8 reps
    Rest-pause on final set
    50lbs x 8
    50lbs x 8
    50lbs x 8

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
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  27. #57
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    Month 2, Week 4, Day 3

    Thursday 03-17-16

    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
    150lbs x 3
    150lbs x 3
    150lbs x 3
    150lbs x 3 + Drop Set 0f 30% = 110lbs ( did 6 )

    Dumbbell Flat Bench Press
    3 sets of 3-5 reps
    Rest-pause on final set
    50lbs ea x 3
    50lbs ea x 5
    50lbs ea x 5 + Drop Set 0f 30% = 35lbs ( did 9 )

    Incline Dumbbell Flyes
    3 sets of 6-8 reps
    Rest-pause on final set
    30lbs ea x 5
    30lbs ea x 5
    30lbs ea x 5 + Drop Set 0f 30% = 20lbs ( did 8 )

    Triceps Pushdown
    4 sets of 3-5 reps
    Rest-pause on final set
    80lbs x 5
    80lbs x 5
    80lbs x 5
    80lbs x 5 + Drop Set of 30% = 55lbs ( did 9 )

    Overhead Dumbbell Triceps Extension behind neck
    3 sets of 6-8 reps
    Rest-pause on final set
    40lbs x 5
    40lbs x 5
    40lbs x 5 + Drop Set of 30% = 30lbs ( did 9 )

    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; 03-18-2016 at 06:13 AM.
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  28. #58
    No help for this one.... Squid24's Avatar
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    Originally Posted by Darthdingo View Post
    Thanks, moving along well, I do find the first weeks almost harder, it has lighter weight but the 15 reps are pretty brutal. I really like the 2nd and 3rd weeks. Second being 9-11 reps with 15 second rest pause at the end, and the third week being 6-8 reps with 30% Drop Set immediately at the end.
    Well that sounds interesting.
    My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50

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  29. #59
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    Phase 2, Week 3, Day 4

    Friday 03-18-16

    Dumbbell Bent Over Row
    4 sets of 3-5 reps
    Rest-pause on final set
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop Set of 30% = 35lbs x 8

    Wide-Grip Pulldown Behind The Neck ( Sit closer ) Up weight 10lbs each week
    3 sets of 3-5 reps
    Rest-pause on final set
    100lbs x 5
    100lbs x 5
    100lbs x 5+ Drop Set of 30% = 75lbs x ( did 15 )

    Seated Cable Rows = ( Up weight 20lbs each week )
    3 sets of 3-5 reps
    Rest-pause on final set
    120lbs x 5
    120lbs x 5
    120lbs x 5 + Drop Set of 30% = 90lbs x ( did 15 )

    Reverse-Grip Pulldowns
    3 sets of 3-5 reps
    Rest-pause on final set
    100lbs x 5
    100lbs x 5
    100lbs x 5 + Drop Set of 30% = 75lbs x ( did 15 )

    Barbell Curl
    4 sets of 3-5 reps
    Rest-pause on final set
    50lbs x 3
    50lbs x 4
    50lbs x 5
    50lbs x 5+ Drop Set of 30% = 35lbs x 9

    Incline Dumbbell Curl
    3 sets of 3-5 reps
    Rest-pause on final set
    30lbs x 3
    30lbs x 4
    30lbs x 5 + Drop Set of 30% = 20lbs ( did 9 )

    Crunches
    3 sets of 20-30 reps*
    Holding 5lbs
    Rest-pause on final set
    Last edited by Darthdingo; 03-19-2016 at 08:53 AM.
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  30. #60
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    Month 3, Week 1, Workout 1

    Monday 03-21-16

    Dumbbell Shoulder Press
    WARMUP = Empty Bar x 12
    WARMUP = 50lbs x 6
    4 sets of 12-15 reps
    80lbs x 12
    80lbs x 12
    80lbs x 12
    80lbs x 12 + 15 second rest pause on final set ( did 4 )

    Side Lateral
    3 sets of 12-15 reps
    12lbs dumbbells x 12
    12lbs x 12
    12lbs x 14 + 15 second rest pause on final set ( did 6 )
    Rest-pause on final set

    Standing Dumbbell Up-Right Row
    WARMUP = Bar x 12
    20lbs ea x 12
    20lbs x 12
    20lbs x 14 + 15 second rest pause on final set

    Seated Bent-Over Rear Delt Raise
    3 sets of 12-15 reps
    Rest-pause on final set
    10lbs dumbbells x 12
    10lbs x 13
    10lbs x 14 + 15 second rest pause on final set ( did 6 )

    Dumbbell Shrug
    4 sets of 12-15 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    50lbs ea x 15
    50lbs x 15
    50lbs x 15
    50lbs 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
    Last edited by Darthdingo; 03-21-2016 at 05:59 AM.
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