Thread: Primeau's switch

chest/front, side delts

incline dumbell presses
35's X 20 warmup
60's X 14
65's X 12
65's X 10

flat dumbell
75's X 12
75's X 9
65's X 12 (really felt my strength disappear here)

steep incline dumbell presses
45's X 12
45's X 12

dip machine
160 X failure (palms facing in)
160 X failure (palms facing rear) 160 reps app. 12-15???
180 X failure (palms in)
180 X failure (palm rear) 180 reps app. 8-12???

incline cable flys
40 X 18 (3 sec flex)
45 X 12 (3 sec flex)
45 X 8 (3 sec flex) stripped to 25 for 6 more reps w/ 3 sec flex

seated lateral raises...strict form and slow motion
25's X failre (3 sec flex)
25's X failure (3 sec flex)
25's X failure (3 sec flex) failure app 8-12reps?????


OK chest day....I really prefer to do chest at the beginning of the week and go past failure 1-2 reps or grind out some partial reps. Could barely do it today. I don't know if I like this routine yet. Not so much so far.

I know that my chest delts are my strongest point so I shouldn't be hitting them as hard as I have in the past.

bi/tri day....I went heavy on things for the first time.

seated dumbell curls
30's X 14 (3 sec flex) 65 X 20
35's X 12 (3 sec flex) 80 X 12
40's X 10 (3 sec flex) 90 X 10
Supersetted w/ overhead tricep extension on
45incline w/ EZ bar
65 X 20
80 X 12
85 X 10

preacher dumbell curls
35's X 12
35's X 12
35's X 8 (2 more assisted reps)

straight bar cable pushdowns
180 X 20
200 X 12
200 X 12

standing front double bi "pose style" cable curls
50 each side X 15 (3 sec flex)
50 X 12 (3 sec flex)
50 X 11 (3 sec flex)

reverse grip cable pulldowns
120 X 9 (3 sec flex)
120 X 8 (3 sec flex)
120 X 4 stripped down to 80 X 8reps

palms down facing reverse curls on EZ bar
80 X 8 (3 sec flex)
80 X 8--no more 3 sec flex....I am fucking dead at this point
80 X 8

behind the back wrist curls w/ barbell
80 X 12 (3 sec flex)
80 X 14 (3 sec flex)
One of my best pumps ever...has to measure afterwards. 17.5in around ....personal best as far I know. I haven't measured anything since the beginning of my cycle. I used to be 15.5in cold before it...I'll have to make a cold measurement later on in the week.

You hit each muscle once a week right??

yes...with that volume I would die if I ran it twice a week.

rest day

quads and calves

Barbell squats bottomed out..wayyyy past parallel
135 X 20 warmup
225 X 10
225 X 10

Barbell squats to parallel ..........my legs are decently sized and pretty ripped, but they are incredibly weak I think...My narrow waist and hips prevent me from squating heavy...and my weak legs. This is the heaviest squats I have ever done...ever
275 X 8
275 X 5

leg press
400 X 12
500 X 9
600 X 6 + 8 more partial reps

hack squats
230 X 12
270 X 10
270 X 8

leg extensions
205 X 12 (3 sex flex) + 10 partial reps
220 X 7 (3 sec flex) + 6 partial rep

standing calf raises
305 X 12 (3 sec flex)
320 X 10 (3 sec flex)
320 X 10 (3 sec flex)
385 X 8 (3 sec flex)
400 X 8 no flexes I'm done for

late post...work out was on 11/5

lats/hams

wide grip pull-ups
14
12
12

close grip pull downs
150 X 12 + 4 partial reps
150 X 13
160 X 10

hammer strength pull downs reverse grip
180 X 12
180 X 10
200 X 8 + 4 partial reps

bent over cable rows (underhand grip)
120 X 12 (3 sec flex)
140 X 10 (3 sec flex)
140 X 7 (3 sec flex)

SLDL
95 X 20
95 X 18
105 X 18
SUPERSETTED WITH
good mornings
80 X 10
80 X 10
80 X 10

lying leg curls
180 X 8 (3 sec flex)
180 X 7 (3 sec flex)
165 X 10 (3 sec flex)


this was followed by a a day of rest on 11/6

I feel like I selled myself short on this day...Lats feel worked OK, but hams could have been better....I don't like SLDL for hams. I justed wanted to try it out. I defintely hit my lower back on SLDL a hell of alot more

upper back/traps/rear delts/claves


bent over barbell rows...45 degree angle
95 X 20 warmup
115 X 12 (3 sec flex)
135 X 10 ( 3 sec flex)
155 X 8( 3 sec flex)

T-bar rows
100 X 12 (3 sec flex)
125 X 8 (3 sec flex)
125 X 8 ( 3 sec flex)

cable wide grip row
140 X 12 (3sec flex)
150 X 12 (3 sec flex)
170 X 6 ( 3 sec flex)

bent over lateral raises
20 X 15 ( 3 sec flex)
25 X 9 (3sec flex)
25 X 8 (3 sec flex)

trap bar
135kg X 12
165kg X 10
195kg X 5

standing calf raises (heavy power motions w/ no contracting flexes)
400 X 12
400 X 12
400 X 12
400 X 12

chest/front and side delts

barbell inclines
95 X 20warmup
135 X 15
165 X 12
185 X 8

flat DB presses
75's X 8
75's X 8
75's X 6---45's X 3....yes I am a pretty weak

hammer strength seated presses
90 X 15
140 X 10
140 X 8

seated incline DB front raises
25's X 8
25's X7
25's X 7 ...nice switch from standing front raises

incline cable flys
35 X 15 (3 sec flex)
40 X 12 (3 sec flex)
50 X 8.....stripped to 25 X 4 (no flexes)

standing cable flys upward direction??? don't know what this is called
25 X 20
30 X 20

leaning single arm lateral raises
30 X 12
35 X 8
35 X 8

body weight dips for chest...no lock outs and bottoming out at the bottom
28 reps....4 partial reps

I measured my arms and calves before and after my workout
cold: calves 15.75"
arms 17"

pumped: 18.25"

My calf/arm ratio is poor
I used the shitty handheld BF tester...7.0% I know its a little low. realistically at 10%...weighed 188 in the evening w/ workout clothes.

bi/tri

incline DB curls
30's X 20
35's X 12
40's X 8....20's X 10
supersetted with
overhead DB extensions
65 X 20
75 X 12
75 X 12

close grip BB
145 X 14
155 X 12
155 X 11

concentration DB curls
30 X 12 (3 sec flex)
35 X 8 (3 sec flex)
35 X 6 (3 sec flex)....20 X 5 (5sec flex)

pushdowns
200 X 16
200 X 12
220 X 9

EZ bar curls
80 X 12
90 X 10
100 X 5....weak

Reverse single arm cable curls
40 X 12
45 X 8
50 X 3....25 X 10

Looks good...the volume doesn't look as high as I thought...

You think I need more volume? I don't know how much more I can crank it out.

W/ out 3sec flexes I might be able to throw in another 3 sets, but those fucking things really burn me out.

Originally Posted by lnvanry

You think I need more volume? I don't know how much more I can crank it out.

W/ out 3sec flexes I might be able to throw in another 3 sets, but those fucking things really burn me out.

No the Volume looks fine..
I just thought you did like 20 sets per muscle.....

not so much for bt/tri/hams.

i just went to a 5days a week program too...coming from a 4day.
this program I've been posting is a first.

Prior to the current routine I ran [chest/back/bi,tri/rest/legs/shoulders, traps/rest] for about 2 months...I thought it was time for a change.


chest/back/legs days are 18-24 sets then. After this week I am going back to that routine. Two weeks on each routine. I just needed to focus on my back I hitting it w/ roughly 27sets a week last time.

I'll be sure to keep posting. It reminds not to repeat exercises.

I got come before pics and I can't wait to take my post cycle ones...I'll b e sure to post all when I'm done

quads/calves

BB free squats
132 X 20...bottom out
225 X 12...bottom out
275 X 10
300 X 6 I've never squated 300...Yes I know thats lame, but it made me feel good.

hack squats
270 X 15..bottom out
320 X 12...bottom out
350 X 7....bottom out
350 X 12 to parallel

leg press
600 X 8
650 X 6
650 X 6...also a personal best...also pretty weak

leg extensions
205 X 12 (3 sec flex)
235 X 10 (3 sec flex)
250 X 15 no flexes

barbell lunges
up and down a basketball court w/ 1 rest app 30sec.

standing calf raises
320 X 12 (3 sec flex)
400 X 12
400 X 11
400 X 9
400 X 9...200 X 6 (5sec flex)

late post...supposed to be yesterday



pull-ups
22
13
10

underhand grip cable rows
150 X 12
170 X 9
170 X 9

close-grip
180 X 10
180X 10
180 X 9....100 X 6
supersetted w/
straight arm pulldowns
60 X 12
60 X 12
60 X 12

pullover machine reverse grip
125 X 16
145 X 15
145 X 12

T-bar
125 X 8 (3sec flex)
125 X 8 (3 sec flex)
125 X 8 (3 sec flex)

lying leg curls
140 X 14 (3sec flex)
155 X 12 (3 sec flex)
170 X 9 (3 sec flex)

standing leg curls
60 X 9
60 X 9
60X 9

Back to the old routine for 2 weeks


chest

incline DB presses
45 X 20warmup
65 X 13
70 X 10
75 X 8
75 X 8

seated hammer strength press
140 X 18
190 X 10
190 X 10.....90 X 12

DB pull overs: only top 1/2 reps
55 X 12
65 X 10
65 X 10

standing cable flys...downward
35 X 20 (3sec flex)
40 X 14 (3 sec felx)
45 X 12 (3sec flex)

standing cably flys...horizontal
45 X 12 (3sec flex)
45 X 12 (3 sec flex)
50 X 12 (3sec flex)

dip machine
180 X 14
180 X 13
180 X 10....90 X 3

machine flys
180 X 14 (3sec flex)
195 X 10 (3 sec flex)
210 X 6 (3sec flex)....90 X 1 (app. 20sec flex)

good solid pump..not my best, but better than the past two week when chest was on tues.

I am having difficulty shocking my chest these days....my delts are growing at a much faster pace, but at least there is some growth...minimal though

deads straight bar
135kg X 15
165kg X 12
185kg X 10
205kg X 6

underhand grip cable rows
150 X 12 (3 sec flex)
170 X 8 (3 sec flex)
170 X 8 (3 sec flex)

verticle iso rows (hammer strength)
180 X 10
180 X 10
180 X 7.....+ 4 partial reps

close grip
180 X 12
200 X 8
200 X 8

iso row horizontle
180 X 8
180 X 8
180 X 8

straight arm pull down
60 X 20
60 X 20
70 X 14

arms

incline DB curls
30 X 15
35 X 12
40 X 8
Supersetted w/
french presses
70 X 16
80 X 12
90 x 8

single arm DB preacher curls
35 X 9
35 X 8
35 X 8

pushdowns
180 X 14
200 X 12
200 X 12

EZ bar cable curls
130 X 14 (3 sec flex)
160 X 10 (3 sec flex)
160 X 7 (3 sec flex)

hammer cable curls
130 X 12 (3 sec flex)
140 X 9 (3 sec flex)
140 X 8 (3sec flex)

dip machine for triceps
140 X 12
160 X 12
180 X 9

single arm reverse grip pushdowns
60 X 12 (3sec flex)
70 X 8 (3 sec flex)
70 X 7 (3 sec flex)

can someone think of anything to add/replace to help with upper back/trap development?