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I Got a Million Ways to Get It...

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  1. #1
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    Exclamation I Got a Million Ways to Get It...

    Soooo, it's been a few months since I've been around. School last semester was unbelievably ridiculous, however this coming semester it is going to be a little better - not to mention it's my final semester of university! Yeeeahhh!!

    Anyway, I haven't stepped foot in a gym since beginning of October, haven't put on any weight which is good, however I have lost a shit ton of strength. So this next program will be geared towards strength, with hopefully some size gains as a side effect.

    This is what I'll be doing. It's kinda like a Westside template, but not quite. There are two upper/lower days ME and RE, instead of a bench, DL, squats, ME and RE days.

    A - ME Day - upper
    CGBP, low angle DB - 1 x 3 100% ME, 2 x 3 >90% 3RM
    weighted chinup 4 x 5-6
    Standing BB Press - 3 x 5-6
    Cable row - 4 x 5-6
    Leg extensions - 2 x 10-15
    side laterals - 2 x 10-15

    B - RE Day - upper
    Bench Press, dips - 3 x 8
    pullups - 4 x 8-12
    Arnies - 3 x 8
    Yates rows - 4 x 8-12
    DB curls - 2 x 10-15
    Grip work

    C - ME Day - lower
    DLs, platform pull - 1 x 3 100% ME, 2 x 3 >90% 3RM
    Back Squat - 4 x 5
    reverse hypers - 3 x 8-12
    Single leg DLs - 3 x 8-12
    side laterals - 2 x 10-15

    D - RE Day - lower
    Front squat - 4 x 8
    RDLs - 3 x 10
    reverse hypers - 3 x 8-12
    Db snatch - 2 x 6
    Core work

    So, since I will only be able to get to the gym 3 days a week, and then hopefully a 4th for some cardio, my plan is to:

    Week 1: A,B,C
    Week 2: D,A,B
    Week 3: C,D,A
    Week 4: B,C,B

    etc... to Week 8, then take a break. This is what it'll be pending any changes from Built or whoever else. I'll be switching some movements in and out each week, and also have to completely learn some new ones, i.e. platform pulls??

    I'm back!!

  2. #2
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    Heya, Scar. Welcome back!
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

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    Welcome back.

    The new program looks good

    Any reason you are doing "side laterals" on a lower day as well as on an upper day ??
    Do it!

  4. #4
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    ScarrrrrrrrrrrrrRRR!

    Welcome back, dude. Strength training is definitely the way to go
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  5. #5
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    So, finally back at it today and it felt awesome!

    CGBP - RI 2:00
    Warmup sets x3
    125x3
    115x2x3

    Chinups - RI 2:00
    BWx2x6
    BWx2x5

    Standing BB Press - RI 1:30-2:00
    70x4x6

    Cable Rows - RI 1:30-2:00
    70x4x6

    Leg Extensions - RI 1:00
    90x8
    90x8

    Side Laterals - RI 1:00
    1x10
    1x10

    Rotator cuff stuff.

    As stated before, felt wicked, weak, but wicked. I can already feel the DOMS setting in my arms, ha!

  6. #6
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    Quote Originally Posted by Pylon View Post
    Heya, Scar. Welcome back!
    Thanks Py, glad to be back around here.

    Quote Originally Posted by yellowmoomba View Post
    Welcome back.

    The new program looks good

    Any reason you are doing "side laterals" on a lower day as well as on an upper day ??
    Thanks YM. I had a little inspiration from seeing HeavyBomber's journal. Not saying I am going to get huge like him or be able to lift half what he does, but you get the idea.

    I am actually not sure why I added in the laterals on the lower day. There was a reason why when I was figuring it out, but I forget now.

    Quote Originally Posted by Gazhole View Post
    ScarrrrrrrrrrrrrRRR!

    Welcome back, dude. Strength training is definitely the way to go
    Lol, thanks Gaz.

    Strength training is awesome. I'd much rather be one of those guys that looks weak but can move a lot of shit, than the big guys that can't, ya know?

  7. #7
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    bout time you came back

  8. #8
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    Welcome back, Scar and Happy New Year.

  9. #9
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    A little change of plans...

    A - ME Day - upper
    CGBP, low angle DB - 1 x 3 100% ME, 2 x 3 >90% 3RM
    weighted chinup 4 x 5-6
    Standing BB Press - 3 x 5-6
    Cable row - 4 x 5-6
    Leg extensions - 2 x 10-15
    side laterals - 2 x 10-15

    B - ME Day - lower
    DLs, platform pull - 1 x 3 100% ME, 2 x 3 >90% 3RM
    Back Squat - 4 x 5
    reverse hypers - 3 x 8-12
    Single leg DLs - 3 x 8-12
    side laterals - 2 x 10-15
    Core work

    C - RE Day - upper
    Bench Press, dips - 3 x 8
    pullups - 4 x 8-12
    Arnies - 3 x 8
    Yates rows - 4 x 8-12
    DB curls - 2 x 10-15
    Grip work


    D - RE Day - lower
    Front squat - 4 x 8
    RDLs - 3 x 10
    reverse hypers - 3 x 8-12
    Db snatch - 2 x 6
    Core work

    Just changed the order of things.

    Off too class/gym now.

  10. #10
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    Quote Originally Posted by katt View Post
    bout time you came back
    Thanks katt, we all knew I'd eventually be back around.

    Quote Originally Posted by Triple Threat View Post
    Welcome back, Scar and Happy New Year.
    Thanks TT.
    Happy New Year to you, too.

  11. #11
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    today...

    Deadlifts - RI 2:00+
    Warmup sets x3
    175x3
    165x3
    165x3

    Back Squats - RI 2:00
    125x5
    135x3x5

    Single Leg DLs - RI 1:30
    +15x2x10 each leg
    +15x8 each leg

    Cable Crunches - RI 1:00
    125x10
    125x2x8

    Another good one. Still feeling my way back into it, obviously I can't lift as much as I could 3 months ago, so these first few workouts are going to be touch and go.

    Also, going to have to change some things up with my routine already. Noticed today my lower back was getting pretty tired, therefore I left out the hypers. I think I am going to alternate those in with the single-leg DLs, and then add in the DB snatches on that day also instead of the RE lower day.

  12. #12
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    Program and workout look good!

    I always change stuff around during my programs too, so don't worry about it. You never know how you're going to feel when you actually do it.

    What are your goals for this? Obviously strength, but anything specific?
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  13. #13
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    Quote Originally Posted by Gazhole View Post
    Program and workout look good!

    I always change stuff around during my programs too, so don't worry about it. You never know how you're going to feel when you actually do it.

    What are your goals for this? Obviously strength, but anything specific?
    Thanks Gaz.

    Goals for this one is just get my strength back. Period. Lol. Nothing too specific, hopefully might gain some size too.

  14. #14
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    today...

    Bench Press - RI 1:30
    95x8
    105x8
    115x8
    115x6

    Pullups - RI 1:30
    BWx5
    BWx4
    BWx5
    BWx4

    Arnold Press - RI 1:30
    20sx8
    25sx8
    30sx8

    Yates Rows - RI 1:30
    95x10
    105x2x8

    DB Curls 25sx10
    Static Holds 75s x2

    I forgot how taxing the higher repped stuff can be. 8-10 reps on sets was tough!

    Forgot to time my static holds, but it probably wasn't anymore than 30s each time.

    Yates Rows are sweet, a new fave I think.

  15. #15
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    Looks good for just getting back into it! My realization after 3 months of slacking was the other day when we started doing pullups again... ok so 15 extra pounds I packed on doesn't work good for me... I could barely do one of them before I went over to the assisted pullup machine... do you realize how degrating that felt... omg.. at that moment I felt like a total newbie.. geez

  16. #16
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    Nice work, Scar.
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  17. #17
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    Quote Originally Posted by katt View Post
    Looks good for just getting back into it! My realization after 3 months of slacking was the other day when we started doing pullups again... ok so 15 extra pounds I packed on doesn't work good for me... I could barely do one of them before I went over to the assisted pullup machine... do you realize how degrating that felt... omg.. at that moment I felt like a total newbie.. geez
    I know how you feel. Over Christmas when I was home, mom and dad have a fireplace in the living room, so I would bring up some firewood when it was needed. Dad has this leather carrying thing - well I realized I was getting weak when I needed two hands to carry it up stairs!

    Thanks though, katt. We'll be back to our old selves in no time!

    Quote Originally Posted by Pylon View Post
    Nice work, Scar.
    Thanks Py.

    I'll try and get around to all the journals and play catch up tomorrow.

    Also, just an update.. Just returned from watching Avatar, and I'm pretty sure it's one of the best movies I've ever seen. It's a must see.

  18. #18
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    Today...

    Front Squats - RI 1:30
    85x8 (3 sets)
    85x7

    RDLs - RI 1:30
    135x9 (2 sets)
    135x8

    DB Snatches - RI 1:30
    30x6 (2 sets)

    Reverse Hypers - RI 1:30
    BWx10 (2 sets)

    Cable Crunches - RI 1:00
    125x10
    135x8 (2 sets)

    Front squats felt awesome. I am liking these, I seem to be able to go lower with these than back squats.

    RDLs killed my hams/glutes.

    DB snatches killed my everything.

    Missed opportunity to chat up a gym cutie - killed my mojo.

  19. #19
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    Really nice inclusion of dumbell snatches, dude. Very under-rated exercise!

    Get yo mojo back!!
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  20. #20
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    Today...

    CGBP - RI 2:00
    Warmup sets x2
    135x3
    125x3 (2 sets)

    Chinups - RI 2:00
    BWx6 (3 sets)
    BWx4

    Standing BB Press - RI 2:00
    70x6
    75x6 (2 sets)
    80x4

    Cable Rows - RI 2:00
    75x6
    85x6
    95x6
    95x5

    Side Laterals - RI 1:00
    10sx10
    15sx7

    Things are going up slowly. Might have to add some weight to those chinups.

  21. #21
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    Looks solid to me Grap a 15 lb dumbell between your ankles next time on your chins (it will work your core too)
    Do it!

  22. #22
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    Good stuff as always man, weighted chins will definitely be a huge benefit to your development. They are the best exercise for the back imo, and adding weight just makes them better.
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  23. #23
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    Quote Originally Posted by yellowmoomba View Post
    Looks solid to me Grap a 15 lb dumbell between your ankles next time on your chins (it will work your core too)
    Thanks YM.

    Actually, I have a weight belt, bought one over a year ago. That's normally what I used when I was able to do a decent amount of pullups or chins and needed weight. Although I bet the weight between the ankles would give you that little extra for your core!

    Quote Originally Posted by Gazhole View Post
    Good stuff as always man, weighted chins will definitely be a huge benefit to your development. They are the best exercise for the back imo, and adding weight just makes them better.
    Thanks Gaz.

    Chinups and/or pullups are awesome. A definite must for anyone, IMO.

  24. #24
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    Today...

    DLs - RI 2:00
    Warmup sets x2
    195x3
    185x3 (2 sets)

    Squats - RI 2:00
    135x5 (2 sets)
    145x5
    145x4

    Single-Leg DLs - RI 1:30
    +15x8 each leg (2 sets)
    +20x8 each leg

    Seated Calf Raises - RI 1:00
    90x8 (2 sets)

    Planks - RI 1:30
    BW - 70 seconds
    BW - 51 seconds

    Felt really good. Scraped my shins up pretty good on the deads, and I have never gone that low on back squats before, they were legit ATG, which felt good.

    Planks were tough, thought I'd change up the core work a little bit.

    Decided to also add in some calf work.

  25. #25
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    Today...

    Dips - RI 1:30
    BWx10
    BWx9
    BWx7
    BWx6

    Pullups - RI 1:30+
    BWx6
    BWx5
    BWx4
    BWx4

    Arnold Press - RI 1:30
    30sx10 (2 sets)
    30sx8

    Yates Rows - RI 1:30
    105x10 (2 sets)
    115x9

    DB Curls 25sx10
    Static Holds 75s (2 sets) ~35 seconds each set

    So, I planned on alternating the bench on this day with dips, but not this soon. Had to today though because both benches were taken, and man did that ever kill me for the rest of the workout! Felt good though, but I thought my pullups would have been a little stronger.

  26. #26
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    Nice to see some grip work in there, bro

    Also, nice going on the ATG. Getting sick depth on squats is a real ego-checker, lol.

    Workouts look good
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  27. #27
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    Quote Originally Posted by Gazhole View Post
    Nice to see some grip work in there, bro

    Also, nice going on the ATG. Getting sick depth on squats is a real ego-checker, lol.

    Workouts look good
    Thanks Gaz, grip is a must in my opinion. I know you get a lot of it from deads, but just that extra means a lot.

    ATG squats do make you feel 10 feet tall, lol.

  28. #28
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    Today...

    Front Squats - RI 1:30
    85x8 (2 sets)
    95x8
    95x7

    RDLs - RI 1:30
    135x8
    145x8
    145x6

    DN Snatch - RI 1:30
    30x6
    35x6

    Hypers - RI 1:30
    BWx10 (2 sets)
    BWx8

    Cable Crunches - RI 1:00
    125x10
    135x9
    135x7

    Seated Calf Raises - RI 1:00
    100x8 (2 sets)

    So, puking feeling came on after the DB snatches. Front squats, followed by RDLs, followed by snatches = brutal!

    Also, I was honestly convinced for half the day that it was Friday, and therefore since I did that workout had missed a workout. Wrong.

  29. #29
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    That looks like a tough sequence

    Keep it up.
    Do it!

  30. #30
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    Quote Originally Posted by yellowmoomba View Post
    That looks like a tough sequence

    Keep it up.
    Thanks YM, it was tough!

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