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  1. #181
    Registered User xRequiem's Avatar
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    Arnold Intermediate Day 1 Week 1

    12/26/19

    Bench Press
    135x15
    165x12
    190x10
    210x8

    Pull-ups
    3x5

    Decline DB Press
    40x12
    45x12
    50x12

    Tbar Rows (free weight machine)
    45x12
    90x12
    110x12

    Olympic Squats
    315 3x8

    Machine Flies
    100 3x10

    Front Squats
    185 3x6

    Calf Raises
    185 3x15

    Trap Bar Deadlifts
    135x8
    225 2x8

    Leg Curls
    75 3x12

    DB Press 25 3x10 Left Side 25 2x10 (all continuous)

    Whew. That's a lot of work.
    Last edited by xRequiem; 12-26-2019 at 03:43 PM.
    trying to get strong again

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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  2. #182
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    12/22/19

    Squats
    315x4
    365x4
    405x10

    Oly Squats
    315 2x5

    Good Mornings
    155 3x8

    Calf Raises
    155 3x12

    Stiff Legged Deadlift
    135x8
    225x3
    135x8

    Leg Press
    200x8
    400x8
    490x8

    Calf Press
    200x20
    400x20
    200x30

    Huge squat session before a small reload. Wanted 6 but managed 10! Again, my deadlift sucks..
    Holy crap!!! 405x10 is sick. Good job man. And your deadlift is still good. My squat has always been relatively stronger than my deadlift.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  3. #183
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Holy crap!!! 405x10 is sick. Good job man. And your deadlift is still good. My squat has always been relatively stronger than my deadlift.
    Thanks man. Feeling strong despite working on building muscle. Honestly, I feel like doing both simultaneously isn't much a stretch. Of course I'm not trying to peak but I'm definitely getting stronger all the while looking better.

    12/28/19

    OHP
    95x10
    100x20
    100x15
    100x13

    Good Mornings
    100 4x12

    Incline DB Curls
    20 3x12

    Seated Tricep Extensions
    20 3x12

    Lateral Raises
    20 3x12

    Rope Curls
    20 3x15

    Tricep Rope Pushdowns
    25 3x15

    Face Pulls
    25 3x15

    Close Grip Bench
    95x12
    115x12
    135x12

    Stiff Legged Deadlift
    135x8
    185x8
    225x6
    245x4
    225x5
    trying to get strong again

    training log
    https://forum.bodybuilding.com/showthread.php?t=176698561
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  4. #184
    Registered User xRequiem's Avatar
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    12/29/19

    Bench Press
    135x10
    155x10
    175x10

    Decline Bench Press
    135x12
    145 2x12

    Trap Bar Deadlifts
    135x8
    225x6
    245x6
    265x6

    Squats
    225x8
    275x8
    315x8

    Leg Press
    180x12
    270x12
    360x12
    450x12

    Calf Press
    180x15
    270x15
    360x15
    450x10

    Chest Supported Tbar Rows
    45x12
    70x8
    85x6
    45x15

    Lat Pulldowns
    100x8
    115x8
    130x8

    Seated Cable Chest Press
    10x12
    15x12
    20x12
    25x12
    30x12 - so heavy I was dragged until the bench caught on the machine.

    Skipped a set on bench and squats as I was beat.
    trying to get strong again

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  5. #185
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Thanks man. Feeling strong despite working on building muscle. Honestly, I feel like doing both simultaneously isn't much a stretch. Of course I'm not trying to peak but I'm definitely getting stronger all the while looking better.

    12/28/19

    OHP
    95x10
    100x20
    100x15
    100x13

    Good Mornings
    100 4x12

    Incline DB Curls
    20 3x12

    Seated Tricep Extensions
    20 3x12

    Lateral Raises
    20 3x12

    Rope Curls
    20 3x15

    Tricep Rope Pushdowns
    25 3x15

    Face Pulls
    25 3x15

    Close Grip Bench
    95x12
    115x12
    135x12

    Stiff Legged Deadlift
    135x8
    185x8
    225x6
    245x4
    225x5
    I definitely think doing both is a good thing. Even when building muscle the key is progressive overload just in the mid to high rep range so just as an example taking a squat from 315x10 to 405x10 you will have surely gained some muscle or at least increased potential to put more muscle on. Definitely agree you wouldn’t be looking to peak at the same time, but if you end up going for a strength peak you will definitely be a lot stronger from the added mass and from hitting high rep PRs.

    Also nice volume. Digging the work load.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  6. #186
    Registered User xRequiem's Avatar
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    12/31/19

    OHP
    95x12
    115x10
    135x10
    155x8

    Good Mornings
    95x10
    115x10
    135x10
    155x10

    Lateral Raises
    15 3x20

    Seated Tricep Extensions
    15 3x20

    Seated DB Curls
    15 3x20

    Cable Upright Rows
    60x12
    80 2x12

    Cable Curls
    60x12
    80 2x12

    Tricep Extensions
    80 3x12

    Woah. Ineffable pump today. If a life or death situation comes up that requires me to lift my arms over my head - I'm dead.

    Skipped Stiff Legged Deadlift tonight. Gym was packed due to holiday hours.
    trying to get strong again

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  7. #187
    Registered User xRequiem's Avatar
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    1/3/20

    Squats
    225x6
    275x6
    315x6
    365x8

    Bench Press
    135x12
    155x10
    175x8
    195x6

    Pullups
    3x6

    Decline Bench Press
    135x12
    145x12
    155x12

    Chest Supported Tbar Rows
    45x12
    70x8
    80x8

    Leg Press
    90x15
    180x15
    270x15
    360x15

    Calf Press
    90x15
    180x15
    270x15
    360x15

    Machine Chest Press
    40 3x12 (left side)

    Lat Pulldowns
    100 3x12
    Last edited by xRequiem; 01-12-2020 at 08:20 AM.
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    https://forum.bodybuilding.com/showthread.php?t=176698561
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  8. #188
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    1/3/19

    Squats
    225x6
    275x6
    315x6
    365x8

    Bench Press
    135x12
    155x10
    175x8
    195x6

    Pullups
    3x6

    Decline Bench Press
    135x12
    145x12
    155x12

    Chest Supported Tbar Rows
    45x12
    70x8
    80x8

    Leg Press
    90x15
    180x15
    270x15
    360x15

    Calf Press
    90x15
    180x15
    270x15
    360x15

    Machine Chest Press
    40 3x12 (left side)

    Lat Pulldowns
    100 3x12
    Good squatting as always and great volume on everything. Is everything feeling good?
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  9. #189
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Good squatting as always and great volume on everything. Is everything feeling good?
    Thanks! Everything feels great except for my pecs minor. I'm convinced deadlifts irritated it. I need to find a substitute for them.

    1/5/20

    OHP
    105x10
    125x8
    145x6
    165x4

    Good Mornings
    105x10
    125x8
    145x6
    165x4

    Lateral Raises
    20 3x15

    Incline DB Curls
    20 3x15

    Single Arm Seated Tricep Extensions
    20 3x15

    Stiff Legged Deadlifts
    135x8
    185x8
    225x8

    Close Grip Bench Press
    95 3x20

    Seated Calf Raises
    45x15
    70x15
    95x15

    Rope Curls
    25 3x15

    Face Pulls
    30 3x15

    Decline Sit-ups
    15 3x15

    As mentioned above my pecs is bothering me again despite all the stretching and lacrosse ball work. Going to drop deadlifts for a couple weeks and see how it feels.

    I believe 165x4 is an OHP PR.
    Last edited by xRequiem; 01-12-2020 at 08:20 AM.
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  10. #190
    Registered User xRequiem's Avatar
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    1/7/20

    Bench Press
    135x15
    145x15
    155x12

    Pull-ups
    3x6

    Oly Squats
    225x5
    275x5
    315x5
    365x5

    Calf Raises
    225 3x15

    Decline DB Press
    25x15
    35x12
    20 2x20

    Lat Pulldowns
    85 2x20

    Chest is still ouwee. Going to work with 40-60% until it feels better.
    Last edited by xRequiem; 01-12-2020 at 08:19 AM.
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  11. #191
    Registered User xRequiem's Avatar
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    1/9/20

    OHP
    95x20
    105x20
    115x12

    Good Mornings
    95x20
    105x20
    115x12

    Lateral Raises
    15x20
    20x12
    25x6

    Incline DB Curls
    15x20
    20x12
    25x6

    Seated Tricep Extensions
    15x20
    20x12
    25x6

    Close Grip Bench Press
    95 3x20

    Preacher Curls
    35 2x12
    55x8

    Overhead Press Machine
    85x15
    100x12

    Nice pump going on today.
    Last edited by xRequiem; 01-12-2020 at 08:19 AM.
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  12. #192
    Registered User xRequiem's Avatar
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    1/11/20

    Bench Press
    135 3x12

    Chest Supported Tbar Rows
    45 3x12

    Oly Squats
    275x5
    315x5
    340x5
    370x5

    Decline Bench Press
    95x12
    115x12
    135x12

    Barbell Rows
    135 3x12

    DB Flies
    25 3x12

    Leg Press
    180x15
    270x12
    360x10
    450x8

    Calf Press
    180x15
    270x12
    360x10
    450x8

    Back Extensions
    100 3x10

    Chest Press (left pec)
    40 2x12

    DB Pullovers
    25x12
    30x12

    Really focused on mind muscle connection. I've never felt my pecs activated like they were from bench today. All reps all on exercises were slow and controlled.
    Last edited by xRequiem; 01-12-2020 at 08:19 AM.
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  13. #193
    Registered User xRequiem's Avatar
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    1/12/20

    OHP
    95 3x12

    Good Mornings
    95x12
    145x10
    185x8
    205x6

    Feet Up Close Grip Bench Press
    95x20
    115x20
    135x20

    Seated Calf Raises
    45x20
    70x20
    95x20
    115 2x20

    Decline Sit-ups
    15x16
    25 2x12

    Seated Reverse Lateral Raises
    12x12
    15x12
    20x12

    Incline Hammer Curls
    25 3x12

    Seated Single Arm Tricep Extensions
    25 3x8

    Seated Lateral Raises
    15 3x12

    Cable Horizontal Rows
    30 3x15

    Cable Straight Bar Curls
    30 3x12

    Vbar Tricep Pushdowns
    30 3x20
    Last edited by xRequiem; 01-12-2020 at 09:32 AM.
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  14. #194
    Registered User xRequiem's Avatar
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    1/14/20

    Feet Up Bench Press
    135x10
    155x10
    175x10
    Drop set
    135x10

    Chest Supported Tbar Rows
    45 3x12

    Oly Squats
    275x4
    315x3
    365x3
    405x2

    Decline DB Press
    30 3x15

    DB Rows
    80 3x10

    Seated Calf Raises
    90 4x15

    Chest Fly Machine
    55x10
    70x10
    85x10
    100x10

    Machine Chest Press
    70x20
    85x20
    100x20

    Gym was packed so I skipped leg press and barbell rows. With the insane volume I do weey I'm not sweating it. Pec is still healing so but I got bored of 135 and bumped it up a bit with little to no discomfort.

    Oly Squats were incredibly easy. I ate too much vegetarian chili this week so I didn't want to push it. 405x8 Oly Squat is feeling likely soon!
    Last edited by xRequiem; 01-16-2020 at 05:09 PM.
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  15. #195
    Registered User xRequiem's Avatar
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    1/16/20

    OHP
    95x8
    115x8
    135x5
    155x4
    Drop set 135x4, 115x4, 95x8

    Good Mornings
    95x8
    115x8
    135x8
    145x8

    Lateral Raises
    25x6
    30x6
    35x5

    Seated Incline Hammer Curls
    25x6
    30x6
    35x6

    Seated Tricep Extensions
    25x6
    30x6
    35x20 (both arms)

    Close Grip Bench Press
    135 2x13

    Ez Bar Curls
    45 3x12

    Leg Curls
    100 3x15

    Face Pulls
    45 3x15

    Last day of this routine. It's all over the place and I never feel I destroy a specific muscle or group of muscles. Going to run Creeping Death!
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  16. #196
    Registered User xRequiem's Avatar
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    Week 1 Day 1 Creeping Death - Legs

    Leg Curls
    85x10
    85x11
    85x12
    85x10
    85x8
    85x6

    Squats 2-3 second descension
    315x8
    315 6x6

    Leg Press
    280x30
    280x25
    230x45

    DB Stiff Legged Deadlift
    40x10
    50x10

    Seated Calf Raises
    80 3x15

    Decline Sit-ups
    15 3x15

    **** was hard.
    trying to get strong again

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  17. #197
    Registered User xRequiem's Avatar
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    Week 1 Day 2 Creeping Death - Chest/Shoulders

    Machine Chest Press
    145 4x6

    Smith Incline Bench Press
    50x12
    100x9
    130 2x6
    Incline Flies/Press
    25 4x8

    Smith Incline Tricep Extensions
    70 4x8

    Rear Delt Cable Crossovers
    10 3x15 (1 second hold)
    10x50 (partials)

    Pec Minor Dips
    4x8
    Dips
    4x12
    Machine Flies
    85 4x10 (2 second pause)

    Parallel Grip Pulldowns
    55x20
    70x17
    85x14
    100x11
    115x8

    Bloody good session. Digging the pec minor dips. Feeling hopeful they'll help my pec minor pain.
    trying to get strong again

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  18. #198
    Registered User musclehead09's Avatar
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    Ohhhh snap creeping death! I was tempted to try that during my last bodybuilding style block. Looks brutal and fun. Definitely will down the road whenever I dabble in another bodybuilding block. Can’t wait to see how it goes for you.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  19. #199
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    Ohhhh snap creeping death! I was tempted to try that during my last bodybuilding style block. Looks brutal and fun. Definitely will down the road whenever I dabble in another bodybuilding block. Can’t wait to see how it goes for you.
    So far I'm loving it. John keeps his routine entertaining to say the least. I'm doing lifts I've never seen before and targeting muscles long neglected. Too early to give success to pec minor dips but man my injured pec feels almost 100%.

    Week 1 Day 3 Creeping Death - Back

    Meadows Rows
    60 4x8

    Trap Bar Deadlifts
    275 4x5

    Chin ups
    2x5
    Lat Pulldowns
    100 2x10

    Stretchers
    70 4x10

    Back Extension Machine
    100 3x15
    Immediately after each set of 15
    85 3x10

    Another solid session. Wore baggy pants so I subbed hypertensions for back extension.

    Lil pump
    https://ibb.co/gPqG1CC
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  20. #200
    Registered User xRequiem's Avatar
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    Week 1 Day 4 Creeping Death - Chest/Shoulders

    Machine Press
    130 2x10

    Machine Flies
    85 4x10
    Pec Minor Dips
    4x10

    Lateral Raises
    25 4x8
    Pec Minor Dips
    4x10

    High Pulley Rear Delt Flies
    10 3x15 + 15 partials
    Pec Minor Dips
    4x10

    Seated Calf Raises
    80 4x10 + 10 2 second pause
    Pec Minor Dips
    4x10
    trying to get strong again

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  21. #201
    Registered User xRequiem's Avatar
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    Week 1 Day 5 Creeping Death - Arms

    Seated Preacher Curls
    50 3x15
    Bench Dips
    bw 3x15

    Dips
    3x10
    Seated Hammer Curls
    20 3x10

    Standing DB Curls
    20 3x10
    Seated Tricep Extensions
    20 3x10

    Quick pump day in the basement at work.
    trying to get strong again

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  22. #202
    Registered User xRequiem's Avatar
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    Week 2 Day 1 Creeping Death - Legs

    Leg Curls
    70x20
    85x20
    115 2x6 (3 second descent)

    Smith Machine Lunges
    90x8
    90x10
    90x12
    Leg Press
    450x8
    520x8
    570x8

    Oly Squats
    325 3x8

    Stiff Legged Deadlifts
    225 3x10

    Seated Calf Raises 1 second pause
    80x15
    105 3x15

    Still learning some of these lifts so I didn't go as hard as I wanted. definitely need to up the weight on lunges and leg press.
    Last edited by xRequiem; 01-29-2020 at 11:48 AM.
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  23. #203
    Registered User musclehead09's Avatar
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    Originally Posted by xRequiem View Post
    Week 2 Day 1 - Legs

    Leg Curls
    70x20
    85x20
    115 2x6 (3 second descent)

    Smith Machine Lunges
    90x8
    90x10
    90x12
    Leg Press
    450x8
    520x8
    570x8

    Oly Squats
    325 3x8

    Stiff Legged Deadlifts
    225 3x10

    Seated Calf Raises 1 second pause
    80x15
    105 3x15

    Still learning some of these lifts so I didn't go as hard as I wanted. definitely need to up the weight on lunges and leg press.
    When I did my bodybuilding block I based a lot of my stuff off John meadows (first workout per muscle heavy and 2nd workout light/pump except I did a 3 on 1 off rotation instead of fitting everything in 7 days twice). My leg workouts always started with leg curls like you’re doing and sometimes I’d even do the stiff leg deadlifts before any quad work. I actually think it improved my deadlift a lot without even training the deadlift that cycle because at the end of my cycle I hit a PR sumo pull of 395x4 and had only done stiff leg deadlifts with 25 lb plates for a deeper stretch. Went up to 350ish for 5 on that I believe.

    Keep up the great work; when you switch back to a strength focus I guarantee you’ll see a ton of strength gains.
    Lifetime PR's

    Squat 445 w/ wraps (405 raw no wraps)
    Competition Bench 275
    Deadlift 435

    Training Log:
    https://forum.bodybuilding.com/showthread.php?t=177139451
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  24. #204
    Registered User xRequiem's Avatar
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    Originally Posted by musclehead09 View Post
    When I did my bodybuilding block I based a lot of my stuff off John meadows (first workout per muscle heavy and 2nd workout light/pump except I did a 3 on 1 off rotation instead of fitting everything in 7 days twice). My leg workouts always started with leg curls like you’re doing and sometimes I’d even do the stiff leg deadlifts before any quad work. I actually think it improved my deadlift a lot without even training the deadlift that cycle because at the end of my cycle I hit a PR sumo pull of 395x4 and had only done stiff leg deadlifts with 25 lb plates for a deeper stretch. Went up to 350ish for 5 on that I believe.

    Keep up the great work; when you switch back to a strength focus I guarantee you’ll see a ton of strength gains.
    Man, I can't even express how much I'm enjoying this routine. It's extremely refreshing. Not only are there new exercises but the pre-exhaustion and focus on "feeling the muscle" brings a whole new element. My pecs have been sore for 2 weeks haha. I also learning how to use straps. Finally realized I was wrapping the strap the wrong way. I was pull it over and under instead of under and over. Maybe I can has a big pull soon if my pec permits?
    trying to get strong again

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  25. #205
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    Week 2 Day 2 Creeping Death - Chest/Shoulders

    Incline DB Press
    50x8
    60x8
    70x8
    70x7
    70x7
    Notes: work up to a weight you can no longer hit 8. Stay there for 3 sets. Counted first set of 70 since it was rough.

    Incline Bench Press
    135 3x8

    Stretcher Pushups
    Bwx8, 6, 9

    Smith Wide Grip Paused Bench
    90x8 (oops)
    70 3x15

    Vbar Pushdowns
    55 4x12
    Notes: 30 second rest

    Seated Lateral Raises
    15 4x8 + 4x15 partials
    Note: 9 second rest and ouch

    Narrow Grip Chim ups
    Bw 2x6, 5
    Last edited by xRequiem; 01-29-2020 at 11:49 AM.
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  26. #206
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    Week 2 Day 3 Creeping Death - Back

    DB Rows
    70x8
    100x6
    120 2x6

    DB Shrugs
    50x12
    60x12
    70x12
    80x12

    Neutral Grip Pulldowns
    100x10
    115x10
    130 2x10

    Rows On Incline Utility Bench
    20 2x10
    25 2x10

    Back Extensions
    130 3x10

    Seated Calf Raises
    135 2x20
    Last edited by xRequiem; 01-29-2020 at 11:49 AM.
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  27. #207
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    Week 2 Day 3 Creeping Death - Chest/Shoulders

    Machine Chest Press
    100 4x12
    145 3x8

    All sets supersetted with banded over and backs

    Lateral Raises
    20x30
    20x23
    20x20

    Seated DB Front Raises
    12 4x12

    Reverse Machine Flies
    55x60
    40x30
    40x10
    Notes: first two sets are partials
    trying to get strong again

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  28. #208
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    Week 3 Day 1  Creeping Death - Legs

    Leg Curls
    85 4x12
    Notes: 60 second rests

    Leg Press
    590 2x8
    590x15

    Smith Lunges
    50x8
    70x8
    80x8
    Smith Squats
    140x8
    160x8
    170x8

    Stiff Legged Deadlift
    225x10
    Notes: Could feel it in my pec so I stopped.

    Leg Extensions
    115 4x8
    Notes: Hold 3 seconds at top
    Seated Calf Raises
    80 4x12
    Notes: Hold 3 seconds at top.
    trying to get strong again

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  29. #209
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    How are you liking the program?

    I’ve got gamma bomb if you wanna give that a go in the future.
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  30. #210
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    Originally Posted by Filmbuff81 View Post
    How are you liking the program?

    I’ve got gamma bomb if you wanna give that a go in the future.
    Oh man it's great. I feel like it's designed specifically for me with the upper body focus and the arm day I can do at work fits perfectly with my schedule. Sure, you can send it my way. Did you enjoy it?
    Week 3 Day 2 Creeping Death - Chest/Shoulders

    Machine Chest Press
    160 4x8

    Smith Incline Bench Press
    100 3x6
    Notes: I'm not good at Incline. Fell zero pec activation.

    Neutral Grip DB Press
    50 3x10

    Bench Press
    165 5x5
    Notes: "Explosive reps"

    Vbar Pushdowns
    55 4x12
    Notes: 20 second rest

    Lateral Raises
    20 5x10
    Notes: 20 second rest

    Reverse Side Laterals
    10x30
    12 2x30

    Seated Machine Rows
    85x10
    100x10
    115x10
    130x10

    Tits are toasted.
    trying to get strong again

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