12-Week Shortcut To Size

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

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

[Squid24]

So is this the last Phase or is there more?

[Darthdingo]

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

[Darthdingo]

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 ?

[Darthdingo]

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

[Squid24]

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

[Darthdingo]

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.

[Darthdingo]

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.

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

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

[Squid24]

Nice deload week for ya, not hit the weights

[Darthdingo]

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

[Darthdingo]

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.

[Squid24]

Drink lots of water...that feeling will go away soon.

Nice session by the way

[Darthdingo]

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

[Darthdingo]

Those final sets of 20 reps on Squats were nice

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

Good workout to start the week

[Darthdingo]

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

[Squid24]

Things are looking good

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

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

[Darthdingo]

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