Reply
Page 4 of 24 FirstFirst ... 2 3 4 5 6 14 ... LastLast
Results 91 to 120 of 692
  1. #91
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase
    Reply With Quote

  2. #92
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,378
    Rep Power: 288385
    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
    Upped the weights 10lbs on upper body, and 20lbs on lower body, on this next phase
    Dude, you're doing awesome!!
    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

  3. #93
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 2 / Week 1

    Wednesday 05-11-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    65% = 170lbs x 5
    75% = 195lbs x 5
    85% = 220lbs x 5+ ( did 10 )
    65% = 170lbs x 20 reps (widowmaker set)

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

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 4 x 10 / Pullups
    4 x 10 / 4 x 5
    Last edited by Darthdingo; 05-11-2016 at 06:19 AM.
    Reply With Quote

  4. #94
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    That was a fun leg workout
    Reply With Quote

  5. #95
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 3 / Week 1
    Friday 05-13-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    65% = 105lbs x 5
    75% = 125lbs x 5
    85% = 140lbs x 5+
    65% = 105lbs 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
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
    Reply With Quote

  6. #96
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 2 / Week 1

    Monday 05-16-16

    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 = 70% @ 80lbs x 5 [B]
    [B] Working set = 80% @ 90lbs x 5 [B]
    [B] Working set = 90% @ 105lbs x 5 [B]
    + First set Last = @ 70% = 80lbs 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; 05-16-2016 at 06:02 AM.
    Reply With Quote

  7. #97
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 2 / Week 2

    Wednesday 05-18-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    70% = 180lbs x 5
    80% = 210lbs x 5
    90% = 230lbs x 5+ ( did 10 )
    70% = 180lbs x 20 reps (widowmaker set)

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

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 4 x 10 / Pullups
    4 x 10 / 4 x 5
    Reply With Quote

  8. #98
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 3 / Week 2
    Friday 05-20-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    70% = 115lbs x 5
    80% = 130lbs x 5
    90% = 145lbs x 5+
    70% = 115lbs 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
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
    Reply With Quote

  9. #99
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 1 / Week 3

    Monday 05-23-16

    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 = 75% @ 85lbs x 5 [B]
    [B] Working set = 85% @ 95lbs x 5 [B]
    [B] Working set = 95% @ 110lbs x 5 [B]
    + First set Last = @ 75% = 85lbs 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
    Reply With Quote

  10. #100
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    I am sort of impressed with my OH Press progress so far. Doing 110lbs at 5 reps, felt pretty good, and I could have probably done 8. Be curious what my 1RM is ? Maybe 135lbs / 140lbs ?
    Reply With Quote

  11. #101
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 2 / Week 3

    Wednesday 05-25-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    75% = 195lbs x 5
    85% = 220lbs x 5
    95% = 245lbs x 5+ ( did 10 )
    75% = 195lbs x 20 reps (widowmaker set)

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

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

    Pushups = 4 x 10 / Pullups
    4 x 10 / 4 x 5
    Last edited by Darthdingo; 05-25-2016 at 06:06 AM.
    Reply With Quote

  12. #102
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 2
    DAY 3 / Week 3
    Friday 05-27-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    75% = 125lbs x 5
    85% = 140lbs x 5
    95% = 155lbs x 5+
    75% = 125lbs x 5

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

    Barbell Row = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 30lbs
    x10 = 25lbs
    x8 = 20lbs
    x8 = 15lbs
    x6 = 12lbs
    x6 = 10lbs
    Reply With Quote

  13. #103
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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

    Monday 05-30-16

    OH Press = 1RM = 125lbs
    WARMUP = Bar x 5
    WARMUP 40% = 50lbs x 5
    WARMUP 50% = 60lbs x 5
    WARMUP 60% = 80lbs x 5+


    OH Press = 4 x 10 ( DELOAD )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    T-Bar Rows = 4 x 10 ( DELOAD )
    60lbs x 10
    60lbs x 10
    60lbs x 10
    60lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    40lbs x 10 / 140lbs x 10
    40lbs x 10 / 140lbs x 10
    40lbs x 10 / 140lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Reply With Quote

  14. #104
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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

    Wednesday 06-01-16

    Squats = 1RM = 285lbs
    WARMUP = Box Jump X 10
    40% = 125lbs x 5
    50% = 140lbs x 5
    60% = 170lbs x 3
    Main Lift
    65% = 170lbs x 5
    75% = 195lbs x 5
    85% = 220lbs x 5+ ( did 10 )
    65% = 170lbs x 20 reps (widowmaker set)

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

    Lying Leg Curls = 4 x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10
    45lbs x 10

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

  15. #105
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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

    Friday 06-03-16

    Bench Press = 1RM = 180lbs
    WARMUP = Bar x 10
    40% = 70lbs x 5
    50% = 90lbs x 5
    60% = 110lbs x 5


    Dumbbell Bench Press = 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10


    Barbell Row = 4 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10


    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10
    70lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30lbs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

  16. #106
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Time for Phase 3 this coming week
    Reply With Quote

  17. #107
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 1 / Week 1

    Monday 06-06-16

    OH Press = 1RM = 130lbs
    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% @ 80lbs x 5 [B]
    [B] Working set = 75% @ 90lbs x 5 [B]
    [B] Working set = 85% @ 100lbs 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 ( week 2 do 80lbs on 4th and 5th sets )
    80lbs x 10

    T-Bar Rows = 4 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Last edited by Darthdingo; 06-06-2016 at 05:52 AM.
    Reply With Quote

  18. #108
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 2 / Week 1

    Wednesday 06-08-16

    Squats = 1RM = 295lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    65% = 175lbs x 5
    75% = 200lbs x 5
    85% = 225lbs x 5
    65% = 175lbs 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 5
    Last edited by Darthdingo; 06-08-2016 at 06:17 AM.
    Reply With Quote

  19. #109
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 3 / Week 1

    Friday 06-10-16

    Bench Press = 1RM = 185lbs
    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 *

    Barbell Row = 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

  20. #110
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 1 / Week 2

    Monday 06-13-16

    OH Press = 1RM = 130lbs
    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 = 70% @ 85lbs x 5 [B]
    [B] Working set = 80% @ 95lbs x 5 [B]
    [B] Working set = 85% @ 105lbs x 5 [B]
    + First set Last = @ 65% = 85lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    70lbs x 10 ( week 3 do 80lbs on 3rd, 4th and 5th sets )
    80lbs x 10 *
    80lbs x 10 *

    T-Bar Rows = 4 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Reply With Quote

  21. #111
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 2 / Week 2

    Wednesday 06-15-16

    Squats = 1RM = 295lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3
    Main Lift
    70% = 185lbs x 5
    80% = 215lbs x 5
    90% = 240lbs x 5+
    65% = 170bs 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 5
    Reply With Quote

  22. #112
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 3 / Week 2

    Friday 06-17-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3
    Main lift
    70% = 120lbs x 5
    80% = 130lbs x 5
    90% = 150lbs x 5+
    70% = 120lbs x 5

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

    Barbell Row = 5 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10

    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

  23. #113
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3
    DAY 1 / Week 3

    Monday 06-20-16

    OH Press = 1RM = 130lbs
    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 = 75% @ 90lbs x 5 [B]
    [B] Working set = 85% @ 100lbs x 5 [B]
    [B] Working set = 95% @ 115lbs x 5 [B]
    + First set Last = @ 75% = 90lbs x 5+

    OH Press = 5 x 10
    70lbs x 10
    70lbs x 10
    80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
    80lbs x 10 *
    80lbs x 10 *

    T-Bar Rows = 4 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Reply With Quote

  24. #114
    No help for this one.... Squid24's Avatar
    Join Date: Aug 2012
    Location: Michigan, United States
    Age: 55
    Posts: 20,378
    Rep Power: 288385
    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
    Things are looking good in here.

    How have you been holding up?
    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

  25. #115
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Originally Posted by Squid24 View Post
    Things are looking good in here.

    How have you been holding up?
    Thanks for the follow up, yeah feeling really good actually, and lifts going up each phase. Not sure if I should keep this going a few more phases after this week ? Or try something new like Ogus 7-5-3 ?
    Reply With Quote

  26. #116
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Haven't been working out this week, due to a silly klutz wipe-out I took at the pool on Sunday. Some freak accident tripping over my towel and lawn chair, got my foot caught in it, and fell hard, scraped my shin all up real bad, and banged foot. My side of foot is getting black and blue and sort of spreading the last several days. And ball of foot hurts to walk on.

    Anyways just doing a delaod of upper body stuff only for awhile.
    Reply With Quote

  27. #117
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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

    Phase 3
    DAY 3 / Week 2

    Friday 06-24-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3


    Dumbbell Bench Press = 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *


    Barbell Row = 3 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10


    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    Reply With Quote

  28. #118
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3

    DELOAD

    Monday 06-27-16

    OH Press = 1RM = 130lbs
    WARMUP = Bar x 5
    WARMUP 40% = 40lbs x 5
    WARMUP 50% = 50lbs x 5
    WARMUP 60% = 70lbs x 3

    OH Press = 4 x 10
    70lbs x 10
    70lbs x 10
    80lbs x 10 * ( week 3 do 80lbs on 3rd, 4th and 5th sets )
    80lbs x 10 *


    T-Bar Rows = 3 x 10
    90lbs x 10
    90lbs x 10
    90lbs x 10

    Upright Barbell Rows = 3 x 10 / Superset with Shrugs
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10
    60lbs x 10 / 150lbs x 10

    Barbell curl – 1×8,8,8,6,6 [ NO REST ]
    70lbs x 8
    60lbs x 8
    50lbs x 8
    40lbs x 6
    30lbs x 6
    Reply With Quote

  29. #119
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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
    Phase 3

    DELOAD

    DAY 2 / Week 2

    Wednesday 06-29-16

    Squats = 1RM = 295lbs
    WARMUP = Box Jump X 10
    40% = 90lbs x 5
    50% = 120lbs x 5
    60% = 140lbs x 3

    Front Squat Dumbbells = 4 x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10
    100lbs ea x 10


    Lying Leg Curls = 3 x 10
    55lbs x 10
    55lbs x 10
    55lbs x 10

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

  30. #120
    Registered User Darthdingo's Avatar
    Join Date: Nov 2007
    Age: 46
    Posts: 756
    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

    Phase 3
    DAY 3 / Week 2

    Friday 07-01-16

    Bench Press = 1RM = 185lbs
    WARMUP = Bar x 10
    40% = 60lbs x 5
    50% = 80lbs x 5
    60% = 90lbs x 3


    Dumbbell Bench Press = 4 x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10
    50lbs x 10 *


    Barbell Row = 3 x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10


    Tricep Pushdowns = 3 x 10 / Overhead Dumbbell Triceps
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10
    80lbs x 10 / 30lbs x 10

    Dumbbell concentration curl;
    1×12 = 35lbs
    x10 = 30bs
    x8 = 25lbs
    x8 = 20lbs
    x6 = 15lbs
    x6 = 12lbs
    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