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Determined to be an animal!
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06-12-2007, 05:19 PM
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#91
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 2 - Lower
Main Lifts
1) Squats: 225/6x4 - RI = 60-90s
2) RDL's: 225/6x4 - RI = 60-90s
Density Work - RI = 25 seconds
3) DB Lunges: 30/5x8 (each leg)
4) 1-leg RDL: 40/5x8 (each leg)
5) Calf Raise: 180/5x8
Legs are beat to shit
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06-12-2007, 05:26 PM
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#92
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
Reputation: 10
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I'm not surprised! Quality workout, be diffecult to walk tomorrow!
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06-12-2007, 05:27 PM
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#93
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Quote:
Originally Posted by goob
I'm not surprised! Quality workout, be diffecult to walk tomorrow!
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You bet 
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06-14-2007, 11:51 AM
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#94
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 3 - Upper
Main Lifts
1a) BB OH Press: 125/6x4 - RI = 60-90s
1b) DB Shrugs: 90/6x4 - RI = 60-90s
2) BB Curls: 85/6x4 - tempo (3-2-1) - RI = 60-90s
3) Dips: bw+25/6x4 - tempo (3-2-1) - RI = 60-90s
Density Work - 25 seconds rest!
4) WG Pullups: bw/8,5,5 bw+assisted/6,5
Lactic acid burn is incredible with these. My arms go numb making it impossible to do 5 sets on 25 secs rest without any assist
5) DB Bench: 50/8,8,8,5,5
6) Lateral Raise: 12/5x8
7) Pullover: 30/5x8
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06-15-2007, 11:15 AM
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#95
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 4 - Lower
This is a little different. It's more like active rest so i take the same weight i used for day 2 and lower it about 80%. However, the density work is different.
Main Lifts
1) Squats: 185/6x4 - tempo (1-3-1) - RI = 60-90s
2) RDL's: 185/6x4 - tempo (1-3-1) - RI = 60-90s
Density Work - 25 seconds rest interval
3) Sumo Deadlift: 205/5x5
4) Step-ups: 30/5x8
5) Standing Calf Raise: 180/5x8
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06-18-2007, 11:16 AM
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#96
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Week 3
Day 1 - Upper
Main Lifts
1a) DB Bench Press: 85/3x3 - tempo (1-3-1) - RI = 60-90s
1b) CG Seated Row: Full stack/3x3 - tempo (1-3-1) - RI = 60-90s
Density Work - Rest Interval = 20 seconds
2) Seated DB OH Press: 40/8,8,8,6,5
3) WG Pulldown: Stack#7/5x8
4) DB Front Raise: 12/5x8
5) Pushdown: Stack#7/5x8
6) Hammer Curls: 25/8,8,8,6,6
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06-18-2007, 01:14 PM
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#97
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
Reputation: 10
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Nice DB bench Shiz. Workout looking good.
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06-19-2007, 01:24 PM
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#98
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 2 - Lower
Main Lifts
1) Squat: 275/1x3, 245/2x3 - RI = 60-90s
2) RDL's: 275/3x3 - RI = 60-90s
After the first set of squats, it didn't feel right. My left glute kind of tweaked and i struggled a bit exploding out of the hole. Dropped the weight cus i don't want to risk injuring myself. RDL's were strong.
Density Work - RI = 20 seconds
3) DB lunges: 30/5x8
4) 1-leg RDL: 40/5x5
5) Standing Calf Raises: 180/5x8
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06-21-2007, 02:52 PM
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#99
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 3 - Upper
Main Lifts
1) BB OH Press: 145/1x3, 135/2x3 - RI = 60-90s
145 felt heavy for some reason ... usually it's light
2) Dips: bw+45/3x3 (tempo 3-2-1) RI = 60-90s
Density Work - RI = 20 Seconds
3) DB Bench Press: 50/8,8,8,6,5
4) Chinups: bw/8,7,6,5,5
5) Lateral Raise: 12/5x8
6) Pullover: 30/5x8
Misc. Work
Farmer's Walk: 70's/2 trips (roughly 1:30)
Instead of doing Curls and Shrugs for Main lifts (which is pointless to do 3x3), i did chinups and farmer's walk
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06-21-2007, 03:02 PM
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#100
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cat burglar
Join Date: Mar 2006
Location: the city of champions
Posts: 4,146
Reputation: 10
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I like that you put in farmers at the end, smart move. Nice wo shiz. 
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No strength within, no respect without - Kasmiri Proverb
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06-22-2007, 12:11 PM
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#101
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 4 - Lower (active rest)
Main Lifts
1) Squat: 205/3x3 - tempo (1-3-1) - RI = 60-90s
2) RDL's: 205/3x3 - tempo (1-3-1) - RI = 60-90s
Density Work - RI = 20 seconds
3) Step-ups: 30/5x8
4) Sumo Deads: 205/5x5
5) Standing Calf Raise: 160/5x8
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06-22-2007, 12:23 PM
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#102
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cat burglar
Join Date: Mar 2006
Location: the city of champions
Posts: 4,146
Reputation: 10
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How is that active rest!! lol
Good stuff shizman. 
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No strength within, no respect without - Kasmiri Proverb
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06-22-2007, 01:07 PM
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#103
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Succinct
Elite Member
Join Date: Jul 2006
Location: Holland
Posts: 4,474
Reputation: 10
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Strong stuff.
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06-22-2007, 01:42 PM
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#104
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Thanks guys
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06-25-2007, 01:18 PM
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#105
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Week 4
Day 1 - Upper
Main Lifts
1a) Incline DB Bench: 60/2x10, 55/1x10 - tempo (3-2-1) - RI = 60-90s
1b) BB Bent over Row: 155/2x10, 135/1x10 - tempo (3-2-1) - RI = 60-90s
Density Work - RI = 15 seconds
2) Seated DB OH Press: 40/8,8,6,5,5
3) WG Pulldown: Stack#7/5x8
4) DB Front Raise: 12/5x8
5) Rope Pulldown: Stack#7/5x8
6) Hammer Curls: 25/8,8,8,6,6
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06-25-2007, 06:44 PM
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#106
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do work son
Join Date: Aug 2004
Location: I will eat your face
Posts: 10,379
Reputation: 861044
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I don't know how I missed this journal. Good stuff.
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Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches
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06-26-2007, 01:27 PM
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#107
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Quote:
Originally Posted by soxmuscle
I don't know how I missed this journal. Good stuff.
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Thanks. How's westside working for you?
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06-26-2007, 01:30 PM
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#108
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 2 - Lower
Main Lifts
1) Deadlift: 225/3x10 - tempo (3-2-1) - RI = 60-90s
2) Leg Press: 405/3x10 - tempo (3-2-1) - RI = 60-90s
Density Work - RI = 15 seconds
3) 1-leg RDL: 40/5x5
4) Walking Lunges: 30/5x8
5) Standing Calf Raise: 180/5x8
Decent workout. After i completed deadlifts, i was already beat to shit. The reason is probably because i haven't done high rep deads in a while. Once i finished doing leg presses, i had to catch my breath for 5-10 mins before doing density work.
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06-28-2007, 10:45 AM
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#109
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 3 - Upper
Main Lifts
1) Seated DB OH Press: 50/2x10, 40/1x10 - tempo (3-2-1) - RI = 60-90s
2) DB Shrugs: 75/3x10 - tempo (3-2-1) - RI = 60-90s
3) Seated Incline DB Curls: 25/1x10, 30/2x10 - tempo (3-2-1) - RI = 60-90s
4) V-Bar Pushdown: Stack#9/3x10 - tempo (3-2-1) - RI = 60-90s
Density Work - RI = 15 seconds
5) Pullups: bw/8,6,5,5,5
So hard
6) DB Bench: 50/8,8,8,5,5
7) Lateral Raise: 12/5x8
8) Pullover: 40/5x8
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06-29-2007, 03:11 PM
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#110
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 4 - Lower
Main Lifts
1) Deadlift: 135/1x5, 225/1x5, 275/1x3, 315/1x1, 365/1x1, 405/1x1 - RI = 60-90s
2) Front Squat: 135/1x5, 165/1x5, 185/1x3, 205/1x3 - RI = 60-90s
Density Work - RI = 15 seconds
3) DB RDL's: 50/5x8
4) Step-ups: 30/5x8
5) Standing Calf Raise: 160/5x8
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06-29-2007, 03:15 PM
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#111
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cat burglar
Join Date: Mar 2006
Location: the city of champions
Posts: 4,146
Reputation: 10
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Nice deads shiz- looking very strong on your deads.  How much do you weigh these days?
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No strength within, no respect without - Kasmiri Proverb
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06-29-2007, 05:46 PM
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#112
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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I weigh 195 lbs
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06-29-2007, 05:56 PM
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#113
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do work son
Join Date: Aug 2004
Location: I will eat your face
Posts: 10,379
Reputation: 861044
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Considering the RI's, those are some exquisite deadlifts.
I can't believe I just said exquisite. Wow.
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Age: 20 | Height: 5'7" | Weight: 150 lbs | Penis: 12 inches
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07-02-2007, 11:38 AM
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#114
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Week 5 (Final Week of Program)
Day 1 - Upper
Main Lifts
1a) Incline DB Press: 55/4x12 - tempo (3-2-1) - RI = 60-90s
1b) BB Row/Yate's Row: 155/2x12, 135/2x12 - tempo (3-2-1) - RI = 60-90s
Density Work - RI = 10 Seconds!!
2) Seated DB OH Press: 40/8,6,5,5,5
3) WG Pulldowns: Stack#7/8,8,8,6,6
4) DB Front Raise: 12/5x8
Misc. Work
5) Zottman's Curls: 30/1x8
6) Dips: bw/1x8
I did dips and curls as miscellanous work rather than part of the density work because my arms were absolutely fried and i was a little dizzy/light headed
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07-03-2007, 01:32 PM
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#115
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 2 - Lower
Main Lifts
1) Deadlifts: 185/4x12 - tempo (3-2-1) - RI = 60-90s
2) Leg Press: 405/4x12 - tempo (3-2-1) - RI = 60-90s
Density Work - RI = 10 seconds
3) 1-leg RDL: 40/5x5
4) Walking DB Lunges: 30/5x8
5) Calf Raise: 180/5x8
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07-05-2007, 04:12 PM
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#116
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 3 - Upper
Main Lifts
1a) Seated DB OH Press: 45/4x12 - tempo (3-2-1) - RI = 60-90s
1b) DB Shrugs: 75/4x12 - tempo (3-2-1) - RI = 60-90s
Density Work - RI = 10 seconds
2) DB Bench Press: 50/8,8,6,5,5
3) Lateral Raise: 12/5x8
4) DB Pullover: 30/3x8, 40/2x8
Misc. Work
5) Pullups: bw+25/7,6 bw/1x6 - RI = 90s
Did these as misc work rather than density because i cannot do these on 10 seconds rest. Impossible.
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07-06-2007, 03:08 PM
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#117
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Day 4 - Lower
Main Lifts
1) Deadlift: 315/2x4, 225/2x8 - RI = 60-90s
2) Front Squat: 185/2x4, 135/2x8 - RI = 60-90s
Density Work - RI = 10 seconds
3) DB RDL's: 50/8,8,8,6,6
4) Step-ups: 30/5x8
5) Standing Calf Raise: 160/5x8
Program Complete
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07-07-2007, 08:30 AM
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#118
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Smartass anthropologist
Elite Member
Join Date: Apr 2006
Location: Anywhere, everywhere, nowhere....
Posts: 5,999
Reputation: 10
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Good work Shiz. Dealifts looking particuarly impressive.
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07-09-2007, 11:32 AM
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#119
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Total Body
1a) Squats: 225,205,185/3x8 - RI = 60s
1b) BB Row: 175,155/3x8 - RI = 60s
2a) DB Bench: 65/3x8 - RI = 60s
2b) DB RDL's: 65/3x8 - RI = 60s
3) Facepulls: Stack#7/1x8, Stack#8/2x8 - RI = 30s
4) DB Curls: 30/3x8 - RI = 30s
I will be doing one more total body workout this week before i get my wisdom teeth out on friday
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07-11-2007, 02:57 PM
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#120
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flawless
Join Date: Mar 2005
Location: Massachusetts
Posts: 4,228
Reputation: 267075
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Total Body
Not really worth mentioning what i did today. Was sore all over especially my glutes so it was tough doing bulgarian squats and sumo deads. I still did them but it was difficult. Also did pullups, farmers walk, seated OH Presses and step-ups.
Getting my wisdom teeth out this friday so most likely i'll be taking a week off
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