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  1. #61
    Registered User Darthdingo's Avatar
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    Last week was tough, with the low reps 3 to 5 and heavy weight, but my gosh, this week with higher reps of 12 to 15 reps, done with good slow controlled movement, seems to be the toughest. Mentally need to prepare myself for the longer rep count
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  2. #62
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    Phase 3, Week 1, Workout 2

    Tuesday 03-22-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 10
    WARMUP = 90lbs x 5
    WARMUP = 40% @ 145lbs x 5
    WARMUP = 60% @ 195lbs x 3
    Working set = 245lbs x 5
    Working set = 245lbs x 5
    Working set = 245lbs x 5

    Front Dumbbell Squat ( up weight 20lbs ea week )
    WARMUP = 20lbs x 12
    WARMUP = 40lbs x 5
    70lbs x 12
    70lbs x 12
    70lbs x 12

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

    Romanian Deadlift
    3 sets of 12
    Rest-pause on final set
    50lbs x 12
    50lbs x 12
    50lbs x 12

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
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  3. #63
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    Phase 3, Week 1, Workout 3

    Thursday 03-24-16

    Barbell Bench Press
    4 sets of 12-15 reps
    Rest-pause on final set
    WARMUP = Bar x 10
    WARMUP = 50lbs x 5
    100lbs x 12
    100lbs x 12
    100lbs x 12
    100lbs x 12 + 15 second rest pause on final set ( did 6 )

    Dumbbell INCLINE 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
    20lbs ea x 12
    20lbs ea x 12
    20lbs 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
    60lbs x 12
    60lbs x 12
    60lbs x 12
    60lbs x 12 + 15 second rest pause on final set ( did 8 )

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

    Close-Grip Barbell Bench Press
    3 sets of 12-15 reps
    Rest-pause on final set
    40lbs x 12
    40lbs x 12
    40lbs 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
    Last edited by Darthdingo; 03-24-2016 at 06:07 AM.
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  4. #64
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    Phase 3, Week 1, Day 4

    Friday 03-25-16

    Dumbbell Bent Over Row
    4 sets of 12-15 reps
    Rest-pause on final set
    35lbs x 12
    35lbs x 13
    35lbs x 14
    35lbs x 15 + 15 second rest pause on final set ( did 12 )

    Wide-Grip Pulldown
    3 sets of 12-15 reps
    Rest-pause on final set
    80lbs x 12
    80lbs x 12
    80lbs x 12 + 15 second rest pause on final set ( did 15 )

    Straight-Arm Pulldown
    3 sets of 12-15 reps
    30lbs x 13
    30lbs x 14
    30lbs x 15

    Seated Cable Rows = ( Up weight 20lbs 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 )

    Barbell Curl
    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 ( did 6 )

    Incline Dumbbell Curl
    3 sets of 12-15 reps
    Rest-pause on final set
    20lbs x 12
    20lbs x 12
    120bs 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; 03-25-2016 at 06:17 AM.
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  5. #65
    No help for this one.... Squid24's Avatar
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    So is this the last Phase or is there more?
    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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  6. #66
    Registered User Darthdingo's Avatar
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    Month 3, Week 2, Workout 1

    Monday 03-21-16

    Dumbbell Shoulder Press
    WARMUP = Empty Bar x 12
    WARMUP = 50lbs x 6
    4 sets of 9-11 reps
    90lbs x 9
    90lbs x 9
    90lbs x 9
    90lbs x 9 + 15 second rest pause on final set ( did 3 )

    Side Lateral
    3 sets of 9-11 reps
    15lbs dumbbells x 9
    15lbs x 10
    15lbs x 11 + 15 second rest pause on final set ( did 6 )
    Rest-pause on final set

    Standing Dumbbell Up-Right Row
    WARMUP = Bar x 12
    25lbs ea x 9
    25lbs x 10
    25lbs x 11 + 15 second rest pause on final set

    Seated Bent-Over Rear Delt Raise
    3 sets of 9-11 reps
    Rest-pause on final set
    12lbs dumbbells x 9
    12lbs x 9
    12lbs x 9 + 15 second rest pause on final set ( did 6 )

    Dumbbell Shrug
    4 sets of 9-11 reps ( each week up the wight 20lbs )
    Rest-pause on final set
    70lbs ea x 11
    70lbs x 11
    70lbs x 11
    70lbs x 11 + 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; 03-28-2016 at 06:27 AM.
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  7. #67
    Registered User Darthdingo's Avatar
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    Originally Posted by Squid24 View Post
    So is this the last Phase or is there more?
    Yes, this is a 12 week program, so in a few weeks I will be done.

    What next ? Back to a 5/3/1 variation ? Or try the Fierce 5 Intermediate ?
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  8. #68
    Registered User Darthdingo's Avatar
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    Phase 3, Week 2, Workout 2

    Tuesday 03-29-16

    - Squat = 250lbs x 1RM
    3 minute rest between working sets
    WARMUP = Bar x 10
    WARMUP = 90lbs x 5
    WARMUP = 40% @ 150lbs x 5
    WARMUP = 60% @ 200lbs x 3
    Working set = 250lbs x 5
    Working set = 250lbs x 5
    Working set = 250lbs x 5

    Front Dumbbell Squat ( up weight 20lbs ea week )
    WARMUP = 20lbs x 12
    WARMUP = 40lbs x 5
    90lbs x 9
    90lbs x 10
    90lbs x 11

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

    Romanian Deadlift
    3 sets of 9
    Rest-pause on final set
    60lbs x 9
    60lbs x 9
    60lbs x 9

    Crunches
    3 sets of 15-20 reps*
    Rest-pause on final set
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  9. #69
    No help for this one.... Squid24's Avatar
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    Originally Posted by Darthdingo View Post
    Yes, this is a 12 week program, so in a few weeks I will be done.

    What next ? Back to a 5/3/1 variation ? Or try the Fierce 5 Intermediate ?
    Try the F5 Upper/Lower or any of them really
    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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  10. #70
    Registered User Darthdingo's Avatar
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    Sick again

    The office has another nasty flu bug going around the past 7 to 10 days. Almost all employees out a couple days with a high fever, body aches, just feeling like trash with ZERO energy. And usually my coworkers are really healthy, most never get the Flu but maybe once every 5 years at the most. Now most have had the flu twice in the past two months.

    I won't be working out again till next week sometime.
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  11. #71
    Registered User Darthdingo's Avatar
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    2 weeks later, and feeling better, and ready for a change. Going back to 5/3/1, but will start the week off lighter on a DELOAD.
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  12. #72
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    DELOAD

    DAY ONE
    Tuesday 04-12-16

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 10
    40% = 45lbs x 5
    50% = 60lbs x 5
    60% = 70lbs x 5

    OH Press = 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-Bar Rows = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Pull ups
    40lbs x 10 / Pull ups x 5
    40lbs x 10 / Pull ups x 5
    40lbs x 10 / Pull ups x 5
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  13. #73
    Registered User Darthdingo's Avatar
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    DELOAD

    DAY TWO
    Thursday 04-14-16

    Squats = 1RM = 250lbs
    WARMUP = Bar x 10
    40% = 100lbs x 5
    50% = 120lbs x 5
    60% = 145lbs x 5

    Front Squat Dumbbells = 5 x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10

    Lying Leg Curls = 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Sit Ups = 3 x 10 / Pushups
    3 x 10 / 3 x 10
    Last edited by Darthdingo; 04-15-2016 at 06:16 AM.
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  14. #74
    Registered User Darthdingo's Avatar
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    DELOAD

    DAY THREE
    Saturday 04-16-16

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5

    Dumbbell Bench Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Dumbbell Row = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Superset with Curls
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10
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  15. #75
    No help for this one.... Squid24's Avatar
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    Nice deload week for ya, not hit the weights
    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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  16. #76
    Registered User Darthdingo's Avatar
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    DAY 1 / Week 1

    Monday 04-18-16

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 55lbs x 5
    WARMUP 60% = 65lbs x 3
    2 minute break
    [B] Working set = 65% @ 70lbs x 5 [B]
    [B] Working set = 75% @ 80lbs x 5 [B]
    [B] Working set = 85% @ 90lbs x 5 [B]
    + 10 sets of 5 reps @ 65% = 70lbs x 10

    OH Press = 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-Bar Rows = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Pull ups
    40lbs x 10 / Pull ups x 5
    40lbs x 10 / Pull ups x 5
    40lbs x 10 / Pull ups x 5

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    50lbs x 8
    40lbs x 8
    30lbs x 8
    20lbs x 6
    10lbs x 6
    Last edited by Darthdingo; 04-18-2016 at 05:39 PM.
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  17. #77
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    My first real tough workout in almost 3 weeks. Felt good, but hard. Still been pretty tried and rained after my Flu a few weeks ago, surprised 2+ weeks after being sick, I still just feel tired a lot.
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  18. #78
    No help for this one.... Squid24's Avatar
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    Drink lots of water...that feeling will go away soon.

    Nice session by the way
    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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  19. #79
    Registered User Darthdingo's Avatar
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    DAY 2 / Week 1
    Wednesday 04-20-16

    Squats = 1RM = 275lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    65% = 160lbs x 5
    75% = 185lbs x 5
    85% = 210lbs x 5
    65% = 160lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10

    Lying Leg Curls = 5 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Sit Ups = 3 x 10 / Pushups
    3 x 10 / 3 x 10
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  20. #80
    Registered User Darthdingo's Avatar
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    Those final sets of 20 reps on Squats were nice
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  21. #81
    Registered User Darthdingo's Avatar
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    DAY 3 / Week 1
    Friday 04-22-16

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    65% = 100lbs x 5
    75% = 120lbs x 5
    85% = 135lbs x 5+
    65% = 100lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell Row = 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Tricep Pushdowns = 3 x 10 / Superset with Curls
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10
    Last edited by Darthdingo; 04-22-2016 at 06:31 AM.
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  22. #82
    Registered User Darthdingo's Avatar
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    DAY 1 / Week 2

    Monday 04-25-16

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 55lbs x 5
    WARMUP 60% = 65lbs x 3
    2 minute break
    [B] Working set = 70% @ 75lbs x 3 [B]
    [B] Working set = 80% @ 85lbs x 3 [B]
    [B] Working set = 90% @ 100lbs x 3 [B]
    + 10 sets of 5 reps @ 70% = 75lbs x 10

    OH Press = 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-Bar Rows = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Pull ups
    40lbs x 10 / Pull ups x 5
    40lbs x 10 / Pull ups x 5
    40lbs x 10 / Pull ups x 5

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    50lbs x 8
    40lbs x 8
    30lbs x 8
    20lbs x 6
    10lbs x 6
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  23. #83
    Registered User Darthdingo's Avatar
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    Good workout to start the week
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  24. #84
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    DAY 2 / Week 2
    Wednesday 04-27-16

    Squats = 1RM = 275lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    70% = 170lbs x 5
    80% = 200lbs x 5
    90% = 220lbs x 5+ ( did 8 )
    70% = 170lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10

    Lying Leg Curls = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Pushups = 3 x 10 / Pullups
    3 x 10 / 3 x 5
    Last edited by Darthdingo; 04-27-2016 at 06:13 AM.
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  25. #85
    No help for this one.... Squid24's Avatar
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    Things are looking 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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  26. #86
    Registered User Darthdingo's Avatar
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    DAY 3 / Week 2
    Friday 04-29-16

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    70% = 110lbs x 5
    80% = 125lbs x 5
    90% = 140bs x 5+
    70% = 110lbs x To Failure

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell Row = 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Tricep Pushdowns = 3 x 10 / Superset with Curls
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10

    Dumbbell concentration curl – 1×12,10,8,8,6,6
    Last edited by Darthdingo; 04-29-2016 at 06:38 AM.
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  27. #87
    Registered User Darthdingo's Avatar
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    DAY 1 / Week 3

    Monday 05-01-16

    OH Press = 1RM = 120lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 55lbs x 5
    WARMUP 60% = 65lbs x 3
    2 minute break
    [B] Working set = 75% @ 80lbs x 5 [B]
    [B] Working set = 85% @ 90lbs x 5 [B]
    [B] Working set = 95% @ 105lbs x 5 [B]
    + First set Last @ 75% = 80lbs x 5+

    OH Press = 5 x 10 ( up weight 10lbs next month )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-Bar Rows = 4 x 10 ( Up weight 10lbs next month )
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    40lbs x 10 / 120lbs x 10
    40lbs x 10 / 120lbs x 10
    40lbs x 10 / 120lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    50lbs x 8
    40lbs x 8
    30lbs x 8
    20lbs x 6
    10lbs x 6
    Last edited by Darthdingo; 05-02-2016 at 06:04 AM.
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  28. #88
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    DAY 2 / Week 3
    Wednesday 05-04-16

    Squats = 1RM = 275lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    75% = 185lbs x 5
    85% = 210lbs x 5
    95% = 235lbs x 5+ ( did 10 )
    75% = 185lbs x 20 reps (widowmaker set)

    Front Squat Dumbbells = 5 x 10
    35lbs ea x 10
    35lbs ea x 10
    35lbs ea x 10
    40lbs ea x 10
    40lbs ea x 10

    Lying Leg Curls = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Pushups = 3 x 10 / Pullups
    3 x 10 / 3 x 5
    Last edited by Darthdingo; 05-04-2016 at 06:10 AM.
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  29. #89
    Registered User Darthdingo's Avatar
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    DAY 3 / Week 3
    Friday 05-06-16

    Bench Press = 1RM = 175lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    75% = 120lbs x 5
    85% = 135lbs x 3
    95% = 150lbs x 1+ ( did 3 )
    75% = 120lbs x To Failure ( did 5 )

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Barbell Row = 5 x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10
    60lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
    Last edited by Darthdingo; 05-06-2016 at 06:46 AM.
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  30. #90
    Registered User Darthdingo's Avatar
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    Phase 2
    DAY 1 / Week 1

    Monday 05-09-16

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 65% @ 75lbs x 5 [B]
    [B] Working set = 75% @ 85lbs x 5 [B]
    [B] Working set = 85% @ 95lbs x 5 [B]
    + First set Last = @ 65% = 75lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    T-Bar Rows = 4 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    50lbs x 10 / 140lbs x 10
    50lbs x 10 / 140lbs x 10
    50lbs x 10 / 140lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    60lbs x 8
    50lbs x 8
    40lbs x 8
    30lbs x 6
    20lbs x 6
    Last edited by Darthdingo; 05-09-2016 at 06:01 AM.
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