Reply
Page 5 of 23 FirstFirst ... 3 4 5 6 7 15 ... LastLast
Results 121 to 150 of 683
  1. #121
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Time for phase 4, starting on the 4th of July
    Reply With Quote

  2. #122
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4

    DAY 1 / Week 1

    Monday 07-04-16

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 60lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 65% @ 80lbs x 5 [B]
    [B] Working set = 75% @ 90lbs x 5 [B]
    [B] Working set = 85% @ 105lbs x 5 [B]
    + First set Last = @ 65% = 80lbs x 5+

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

    Dumbbell Lying Rear Delt Row = 4 x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Upright Barbell Rows = 3 x 15
    20lbs x 15
    20lbs x 15
    20lbs x 15

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    75lbs x 8
    65lbs x 8
    55lbs x 8
    45lbs x 6
    35lbs x 6
    Last edited by Darthdingo; 07-04-2016 at 09:40 AM.
    Reply With Quote

  3. #123
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4
    DAY 2 / Week 1

    Wednesday 07-06-16

    Squats = 1RM = 305lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    65% = 180lbs x 5
    75% = 210lbs x 5
    85% = 230lbs x 5
    65% = 180lbs x 5

    Front Squat Dumbbells = 5 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10

    Lying Leg Curls = 4 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 6
    Reply With Quote

  4. #124
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,348
    Rep Power: 284719
    Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000)
    Squid24 is offline
    Is this the final phase? If so, what's next on your workout journey?
    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
    Reply With Quote

  5. #125
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Originally Posted by Squid24 View Post
    Is this the final phase? If so, what's next on your workout journey?
    Yeah this will be my final Phase. Not siure what to do next ? Maybe try that Ogus 7/5/3 ?
    Reply With Quote

  6. #126
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4
    DAY 3 / Week 1

    Friday 07-08-16

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    65% = 110lbs x 5
    75% = 130lbs x 5
    85% = 145lbs x 5+
    65% = 110lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *

    Dumbbell Row = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Tricep Pushdowns = 3 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Last edited by Darthdingo; 07-08-2016 at 06:27 AM.
    Reply With Quote

  7. #127
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,348
    Rep Power: 284719
    Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000)
    Squid24 is offline
    Originally Posted by Darthdingo View Post
    Yeah this will be my final Phase. Not siure what to do next ? Maybe try that Ogus 7/5/3 ?
    Thanks...now I have to google that...lol
    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
    Reply With Quote

  8. #128
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4

    DAY 1 / Week 2

    Monday 07 - 11 - 16

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 60lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 70% @ 85lbs x 3 [B]
    [B] Working set = 80% @ 100lbs x 3 [B]
    [B] Working set = 90% @ 110lbs x 3 [B]
    + First set Last = @ 70% = 85lbs x 5+

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

    Dumbbell Lying Rear Delt Row = 4 x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10
    10lbs x 10

    Upright Barbell Rows = 3 x 15
    20lbs x 15
    20lbs x 15
    20lbs x 15

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    75lbs x 8
    65lbs x 8
    55lbs x 8
    45lbs x 6
    35lbs x 6
    Last edited by Darthdingo; 07-11-2016 at 06:01 AM.
    Reply With Quote

  9. #129
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4
    DAY 2 / Week 2

    Wednesday 07-13-16

    Squats = 1RM = 305lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    70% = 190lbs x 5
    80% = 220lbs x 5
    90% = 250lbs x 5
    * 65% = 180lbs x 20 *

    Front Squat Dumbbells = 5 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10

    Lying Leg Curls = 4 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 6
    Last edited by Darthdingo; 07-13-2016 at 06:22 AM.
    Reply With Quote

  10. #130
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    CARDIO

    Thursday 07-14-16

    Ruck sack hike with dog = carrying 45lbs backpack, walk 2 miles


    Dumbbell hammer curl; ( Keep this weight through phase 4 and 5 )
    1×12 = 40lbs
    x10 = 35bs
    x8 = 30lbs
    x8 = 25lbs
    x6 = 20lbs
    x6 = 15lbs
    Reply With Quote

  11. #131
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4
    DAY 3 / Week 2

    Friday 07-15-16

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    70% = 120lbs x 5
    80% = 135lbs x 5
    90% = 155lbs x 5+
    70% = 120lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *

    Dumbbell Row = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Tricep Pushdowns = 3 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Reply With Quote

  12. #132
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    CARDIO

    Saturday 07-16-16

    Ruck sack hike with my dog = carrying 45lbs backpack, brisk walk 2 miles

    5 pushups / 5 pull ups x 5 sets of these
    Last edited by Darthdingo; 07-17-2016 at 09:32 AM.
    Reply With Quote

  13. #133
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,348
    Rep Power: 284719
    Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000) Squid24 has a reputation beyond repute. Second best rank possible! (+100000)
    Squid24 is offline
    Originally Posted by Darthdingo View Post
    CARDIO

    Saturday 07-16-16

    Ruck sack hike with my dog = carrying 45lbs backpack, brisk walk 2 miles

    5 pushups / 5 pull ups
    Nice
    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
    Reply With Quote

  14. #134
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4

    DAY 1 / Week 3

    Monday 07 - 18 - 16

    OH Press = 1RM = 135lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 60lbs x 5
    WARMUP 60% = 70lbs x 3
    2 minute break
    [B] Working set = 75% @ 90lbs x 5 [B]
    [B] Working set = 85% @ 105lbs x 3 [B]
    [B] Working set = 95% @ 115lbs x 1 [B] ( did 5 )
    + First set Last = @ 75% = 90lbs x 5+

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

    Dumbbell Lying Rear Delt Row = 5 x 10
    12lbs x 10
    12lbs x 10
    12lbs x 10
    12lbs x 10
    12lbs x 10

    Upright Barbell Rows = 3 x 15
    20lbs x 15
    20lbs x 15
    20lbs x 15
    Last edited by Darthdingo; 07-18-2016 at 06:27 AM.
    Reply With Quote

  15. #135
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    CARDIO

    Tuesday 07-19-16

    Ruck sack hike with dog = carrying 45lbs backpack, walk 2 miles


    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    75lbs x 8
    65lbs x 8
    55lbs x 8
    45lbs x 6
    35lbs x 6
    Reply With Quote

  16. #136
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4
    DAY 2 / Week 3

    Wednesday 07-20-16

    Squats = 1RM = 305lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    75% = 205lbs x 5
    85% = 235lbs x 5
    95% = 260lbs x 5
    * 65% = 180lbs x 20 *

    Front Squat Dumbbells = 5 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10

    Lying Leg Curls = 4 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

    Pushups = 5 x 10 / Pullups
    10 Push ups / 6 Pullups
    10 Push ups / 6 Pullups
    10 Push ups / 6 Pullups
    10 Push ups / 6 Pullups
    10 Push ups / 7 Pullups
    Last edited by Darthdingo; 07-20-2016 at 06:43 AM.
    Reply With Quote

  17. #137
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    CARDIO

    Thursday 07-21-16

    Ruck sack hike with dog = carrying 45lbs backpack, walk 2 miles

    Dumbbell hammer curl; ( Keep this weight through phase 4 and 5 )
    1×12 = 40lbs
    x10 = 35bs
    x8 = 30lbs
    x8 = 25lbs
    x6 = 20lbs
    x6 = 15lbs
    Reply With Quote

  18. #138
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 4
    DAY 3 / Week 3

    Friday 07-22-16

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    75% = 130lbs x 5
    85% = 145lbs x 3
    95% = 160lbs x 1+
    75% = 130lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *

    Dumbbell Row = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Tricep Pushdowns = 3 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Reply With Quote

  19. #139
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Time for Phase 5
    Reply With Quote

  20. #140
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DAY 1 / Week 1

    Monday 07-25-16

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 60lbs x 5
    WARMUP 60% = 80lbs x 3
    2 minute break
    [B] Working set = 65% @ 80lbs x 5 [B]
    [B] Working set = 75% @ 95lbs x 5 [B]
    [B] Working set = 85% @ 105lbs x 5 [B]
    + First set Last = @ 65% = 80lbs x 5+

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

    Dumbbell Lying Rear Delt Row = 5 x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10
    15lbs x 10

    Upright Barbell Rows = 3 x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Darthdingo; 07-25-2016 at 06:15 AM.
    Reply With Quote

  21. #141
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5
    DAY 2 / Week 1

    Wednesday 07-27-16

    Squats = 1RM = 315lbs
    WARMUP = Box Jump X 10
    40% = 110lbs x 5
    50% = 140lbs x 5
    60% = 170lbs x 3
    Main Lift
    65% = 185lbs x 5
    75% = 215lbs x 5
    85% = 240lbs x 5
    65% = 185lbs x 5

    Leg Curls = 5 x 10
    110lbs ea x 10
    110lbs ea x 10
    110lbs ea x 10
    110lbs ea x 10
    110lbs ea x 10

    Lying Leg Curls = 3 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 6
    Last edited by Darthdingo; 07-28-2016 at 06:19 AM.
    Reply With Quote

  22. #142
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Got some nasty sinus cold infection fever this past week. Had take time off from working out, was just too drained and tired.

    Will do a deload this week.
    Reply With Quote

  23. #143
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DELOAD

    Thursday 08-04-16

    Squats = 1RM = 315lbs
    WARMUP = Box Jump X 10
    40% = 110lbs x 5
    50% = 140lbs x 5
    60% = 170lbs x 3

    65% = 185lbs x 20

    Leg Curls = 4 x 10
    110lbs ea x 10
    110lbs ea x 10
    110lbs ea x 10
    110lbs ea x 10

    Lying Leg Curls = 3 x 10
    50lbs x 10
    50lbs x 10
    50lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 10 / 5 x 6
    Reply With Quote

  24. #144
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DELOAD

    Saturday 08-06-16

    Bench Press = 1RM = 190lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5
    1SL = 70lbs x 5

    Dumbbell Bench Press = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *

    Dumbbell Row = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Tricep Pushdowns = 3 x 10
    85lbs x 10
    85lbs x 10
    85lbs x 10
    Reply With Quote

  25. #145
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    CARDIO

    Sunday 08-07-16

    Ruck sack hike with dog = carrying 45lbs backpack, walk 2 miles


    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    75lbs x 8
    65lbs x 8
    55lbs x 8
    45lbs x 6
    35lbs x 6
    Reply With Quote

  26. #146
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DAY 1 / Week 1

    Monday 08-08-16

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 65lbs x 5
    WARMUP 60% = 75lbs x 3
    2 minute break
    [B] Working set = 65% @ 80lbs x 5 [B]
    [B] Working set = 75% @ 95lbs x 5 [B]
    [B] Working set = 85% @ 105lbs x 5 [B]
    + First set Last = @ 65% = 80lbs x 5+

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

    One-Arm Barbell T-row = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Upright Barbell Rows = 3 x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    Last edited by Darthdingo; 08-08-2016 at 05:55 AM.
    Reply With Quote

  27. #147
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    CARDIO

    Tuesday 08-09-16

    Ruck sack hike with dog = carrying 45lbs backpack, walk 2 miles

    Dumbbell hammer curl; ( Keep this weight through phase 4 and 5 )
    1×12 = 40lbs
    x10 = 35bs
    x8 = 30lbs
    x8 = 25lbs
    x6 = 20lbs
    x6 = 15lbs
    Reply With Quote

  28. #148
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DAY 2 / Week 1

    Wednesday 08-10-16

    Squats = 1RM = 315lbs
    WARMUP = Box Jump X 10
    40% = 110lbs x 5
    50% = 140lbs x 5
    60% = 170lbs x 3
    Main Lift
    65% = 190lbs x 5
    75% = 220lbs x 5
    85% = 240lbs x 5 ( did 10 )
    65% = 190lbs x 5

    Leg Curls = 5 x 10
    90lbs ea x 10
    90lbs ea x 10
    90lbs ea x 10
    90lbs ea x 10
    90lbs ea x 10

    Lying Leg Curls = 3 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 5 x 10 / Pullups
    5 x 6 / 5 x 6
    5 x 6 / 5 x 6
    5 x 6 / 5 x 6
    5 x 6 / 5 x 6
    5 x 7 / 5 x 7
    Last edited by Darthdingo; 08-10-2016 at 06:35 AM.
    Reply With Quote

  29. #149
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DAY 3 / Week 1

    Friday 08-12-16

    Bench Press = 1RM = 195lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 100lbs x 3
    Main lift
    65% = 115lbs x 5
    75% = 130lbs x 5
    85% = 150lbs x 5
    65% = 115lbs x 5

    Dumbbell Bench Press = 5 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10 *

    Dumbbell Row = 5 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    Tricep Pushdowns = 3 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    Last edited by Darthdingo; 08-12-2016 at 06:39 AM.
    Reply With Quote

  30. #150
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 747
    Rep Power: 165
    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
    Phase 5

    DAY 1 / Week 2

    Monday 08-15-16

    OH Press = 1RM = 140lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 65lbs x 5
    WARMUP 60% = 75lbs x 3
    2 minute break
    [B] Working set = 70% @ 90lbs x 3 [B]
    [B] Working set = 80% @ 100lbs x 3 [B]
    [B] Working set = 90% @ 115lbs x 3 [B]
    + First set Last = @ 70% = 90lbs x 5+

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

    One-Arm Barbell T-row = 4 x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10
    35lbs x 10

    Upright Barbell Rows = 3 x 12
    40lbs x 12
    40lbs x 12
    40lbs x 12
    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