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

  3. #3
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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!

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    ScarrrrrrrrrrrrrRRR!

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





  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?





  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

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