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Pony's High Volume 5 Day Split

Pony

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Day 3

JM Press: 5x12/30
10/40 8/50 6/60 15/30

Cheat Curls:
4x8/70, 70 (+10), 60 x2

DB Tricep Ext:
4x15/25

Incline DB Curls:
4x15/20 x2, 15 x2

Abs:
2x25: decline sit ups
2x25: mason twist w/10lb plate
2x25: bench crunches

Cardio: Sprints

Back home!
 

Pony

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So my ex wanted to workout today so I decided fuck it ill do day 4 since I started with day 3 and had so many days off. Of course she leaves me right in the middle of the work out... just storms right out. Fucking women are assholes and thats that.

Day 4

DB Incline Press:
5x12/30 x2, 25 x3

Chins (superset):assisted
5x8/ -52 (+6) x2, -58 (+6) x3 <--- all sets were upped

DB Flat Bench Fly:
4x12/20s

DB Row (superset):
4x10/30s

Machine Bench Press:
3x20/ 50, 40, 30

Pull-ups (superset): assisted
3x12/-64 (+6 on last 2 sets)


Rubber arms right now... lovin it
 

juggernaut

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Shit happens. She's jealous.
Check your email momma. I left some feedback for you and need a response. Have a great day and ass kicking workout.

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Pony

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Im so fuckin sore today holy shit. Cant wait for tomorrows workout, gonna hit the stage after that monster for a set with each band. I have no clue why I hurt so bad today, but I kinda love it.
 

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Thus, the reason for a deload.

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Pony

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Geez I just realized I havent updated this in too long. Had some problems with my internet and couldnt get a solid connection for TG week. So here's my 8th and final week of the split, which was Thanksgiving week. This week Ive been doing cardio, P90X and Insanity and boy have I missed getting my ass kicked. Today I guess Ill go back to my workout? I miss squats...

WEEK 8 DELOAD WEEK

Day1

Squat: 4x12/30
10/50, 8/60, 6/70, 15/40

Zercher Squat:
3x12/40

Leg Ext.:
4x20/35, 35, 30, 30

Leg Curl: 4x12/30
12/45, 10/50, 8/55

RDL:
3x10/60

Preacher Curl:
3x12/40, 30, 25

Tricep Pushdown:
3x15/30

Seated Calves:
3x20/70, 65, 60

Ab Work: 4x10
Rev situps hyper ext chair with 10lb plate

Day 2

Low Incline Bench Press:
4x12/50x3, 40

Bar dips:
4x12/-70lbs

Bent Rows:
4x12/50

DB Presses:
4x12/15x3, 10

Lateral Raises:
4x12/8x3, 5

Face Pulls:
4x12/60

Standing Calf Raises:
4x10/135

Day 3

JM Press: 5x12/20
10/30, 8/30, 6/40, 15/20

Cheat Curls:
4x8/40

DB Tricep Ext:
4x15/15

Incline DB Curls:
4x15/10

Abs:
2x25: susp leg lifts (slings)
2x25: Rev crunch Hyper ext chair
2x25: mason twist on decline chair

Day4

DB Incline Press:
5x12/20s

Chins (superset): assisted
5x8/-82lbs

DB Flat Bench Fly:
4x12/15s

DB Row (superset):
4x10/20s

Machine Bench Press:
3x20/30

Pull-ups (superset): assisted
3x12/-88lbs

Day 5

Military Press:
5x5/40

DB Front Raise:
3x12/5s

Delt Box Exercise:
3x15/5s

Seated Lateral Raise:
3x15/5s

Rear Flies:
3x12/10s

Cable Ab Pull:
3x15/100


There you have it, my deload week. Sorry about the delay, totally forgot to update this when my internet came back.
 

Pony

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Scratch that, I did cardio today. So whats it gonna be coach?
 

juggernaut

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Leg specialization time.
I'll send you the details tomorrow.

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juggernaut

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Check your PMs. gonna go medieval on your ass.
 

Pony

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You should have seen the face I just made reading "jump squats". This workout is basically making going down stairs and sitting on the toilet my 6 week enemy.

So into it!
 

Pony

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Get Shredded!
Day 1
1. Squats 4 X 4-6
2. Stiff Leg Deadlift 4 X 4-6
3. Walking Lunge 3 X 8-12
3. Hip Thrust 3 X 8-12
4. DB Lunges 3 X 8-12
5. Ball Hack Squat 3 X 8-12
6. Seated Calf Raise 3 X 12-20

Day 2
Superset with corresponding numbers
1a. Front Squat 3x5
2a. Stiff Leg Deadlift 3x5
3b. Leg Extension 4x20
4b. SHELC 4xFailure
5. Jumping Squat 3x20
6. Standing Calf Raise 4x8-10

Day 3 (Everything else)
Incline Bench Press 3x8
Barbell Rows 3x8
Standing (or seated) Barbell Military Press 3x8
Barbell Curls 2x8-12
JM Press 2x8-12
Weighted Ab Work 4x12

Day 4
REST/Cardio only

Day 5
Repeat Day 1 and so on.


Diet
Meal #1: 3 whole eggs and 4 egg whites. 2 caps fish oil
Meal #2: 35g whey protein and 1 tablespoon natural peanut butter.
Meal #3: 7oz chicken and 1oz (1/8 cup) raw almonds/walnuts
Meal #4: same as meal #2.
Meal #5: 4oz salmon/steak/beef, 2 cups of spinach leaves/romaine/greens, 1 teaspoon virgin olive oil and vinegar.

1 cheat meal per week. Same time, each week. No drinking of alcohol.


There you guys have it, my new routine.
 

Pony

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So pardon some numbers cuz I had to find out where I am with a couple of these exercises. Also my back was a bit sore from doing yoga yesterday, so I took it a little easy. I tried the hack squats with a BB on the balls of my feet, and I couldnt get it passed my ass, so I used the machine. my gym does not have a bosu ball, or any kind of workout ball for that matter.

Day 1

Squats:
4x6/100, 120x3

Stiff Leg Dead Lift:
4x6/80, 100, 120, 120

Walking Lunges:
3x12/10s (made a note to go heavier)

hip Thrust: (elevated feet)
3x12

DB Lunges:
3x12/15s

Ball Hack Squats:
3x12/90

Seated Calf Raise:
12/135, 15/125, 17/125

There you have it, day 1 of the leg specialization. I dont think tmo will be fun....
 

Pony

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Day 2: supersets

Front Squat:
3x5/80

Stiff Leg DL (superset):
3x5/120

Leg Ext.:
4x20/60

Leg Curl Machine (superset):
3x25/85 20/80 <--standing single leg curl machine/each leg

Jump Squat:
3x20/BW

Standing Calf Raise (superset):
4x10/200
 

Pony

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Day3

Incline Bench:
3x8/80, 70, 60

BB Rows:
3x8/60, 70, 70 (start higher)

BB Military Press:
3x8/60, 50, 50

BB Curls:
10/60, 12/50

JM Press:
2x12/40

Weighted Ab Work: Mason twist on decline chair
4x12/25

Cardio: Sprints

By the time I was done with my JM Press, my hand could barely hold the pen any longer. Love these workouts and with this routine being a quick 4 day cycle, Im looking forward to doing a lot of them :)
 

Pony

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I did a Kenpo inspired cardio workout today. Psyched for Day 1 tmo! Im not starting the diet I posted til I get back from Mexico, but I have been using this time to clear out the food from my freezer that i wont be able to eat, and cycling in all the foods I will be.
 

Pony

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Day 1

Squats:
4x6/120, 120, 140, 140

Stiff Leg Dead Lift:
2x6/120, 2x4/140 (need straps, I cant hold the bar very long here)

Walking Lunge:
3x12/10s

Hip Thrust:
3x12/BW

DB Lunges:
3x12/15s (second set legs were starting to give)

Ball Hack Squat:
3x12/90, 110, 130

Seated Calf Raise:
20/125, 17/125, 14/125

A little sore today, about to head out now and hit up day 2!

NY ARE YOU READY FOR SOME MOTHER FUCKING BLACK DAHLIA MURDER TONIGHT?!?! LETS WORK THE MOTHER FUCKING WALLS TONIGHT!!!

YouTube Video
 

juggernaut

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How'd the gig go? (Did I look out of place saying that?)

Try ordering these. I have several clients using them and they work very well for them. All women. Guys-they do the worship the callouses thing. (I'm guilty :D )
 

Pony

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Wow i didnt realize how many days I skipped. Ok -

Day2

Front Squat:
3x5/80, 100, 80

Stiff Leg Deads: (superset)
3x5/120, 120, 140

Leg Ext.:
4x20/60

Leg Curl: (superset)
4x20/85, 90, 95, 95

Jump Squats:
3x20/BW

Standing Calf Raise:
4x10/220
 

Pony

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Day 3

Incline Bench:
3x8/85, 75, 75

BB Rows:
3x8/70, 80, 80

Military Press:
3x8/60,50,50

BB Curls:
8/60 12/50

JM Press:
2x12/40

Reverse Crunches - Hyp Ext. Chair:
4x12/10

Cardio: Sprints
 

Pony

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Day 1

Squats:
4x4/130,140,150,150

Stiff Leg Deads:
4x4/140,150,150,150

Walking Lunges:
3x12/10s

Hip Thrust:
3x12/BW

DB Lunges:
3x12/15s

Hack Squat:
3x12/110,130,150

Seated Calf Raises:
3x20/125
 

Pony

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Day 2

Front Squat:
3x5/80 (made a note to add weight next time)

Stiff Leg Deads (superset):
3x5/120 (made a note to start higher)

Leg Ext.:
4x20/55,55,60,60

Leg Curl (superset):
4x20/85,85,90,90

Jump Squats:
3x20/BW

Standing Calf Raises:
4x10/230




2 Days til Mexico. According to my sister they have yoga and spin classes at this resort. WIN
 

Pony

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So I tried to update this from Mexico, but now I see it didnt work. I was able to work out in their gym. It was actually pretty decent. I got 4 days out of 8 and spent 6 days swimming all day. My diet was shitty but not out the window. The fish down there is better than any Ive ever tasted up here in NY so I went nuts on the baked fish and ate plenty of salad. I would say that as far as vacations go, I did pretty well routine-wise. Before I left I was around 178 so I would like to see where Im at now. Heres the workouts I did while away...

Day 2

Front Squat:
3x5/80,90,90

Stiff Leg Deads:
3x5/150,150,140

Leg Ext:
4x20/60

leg curl 20/70 (the machine was antiquated and hard to use so I moved to SHELC after this set)
SHELC:4/8/10 (take out the leg curl part because after the first set I couldnt even do it)

Jump Squats:
3x20/BW

Standing Calf Raise: (on smith machine)
4x10/220

-----------

Day3:

Incline Bench:
3x8/80,70,60

BB Rows:
3x8/90,70,70

Military Press:
3x8/60,50,50 <--only 7 reps on that last set

BB Curls:
2x8/50

JM Press:
2x8/40

Weighted Ab Work: Cable Pull Downs:
4x12/15 (the setting was 15 which Im going to assume means 150 for the sake of arguement)

------

Day1

Squats:
4x4/130

Stiff Leg Deads:
4x4/110

Walking Lunges:
3x12/10s

Hip Thrusts:
3x12/BW

DB Lunge:
3x12/15s

------

Day 2

Front Squat:
3x5/90

Stiff Leg Deads:
3x5/90

Leg Ext:
4x20/70,60,60,60

SHELC:
4,1 (every time I lift my left leg my right leg feels like its about to go into a charlie horse. these things are no fucking joke huh?)

Jump Squat:
3x20/BW

Standing Calf Raise (smith machine):
4x10/180

Now Im off to do day 3, Im excited to get back into my gym again. The running joke between me and my sister was that we're excited to get back to our protein powder LOL. My sister is also into the lifestyle and would love to become a bikini competitor.
 

Pony

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Day 3

Incline Bench:
3x8/80, 80, 70

BB Rows:
3x8/80,90,90 (upped my last 2 sets by 10)

BB Military Press:
3x8/60 (upped my last 2 sets)

BB Curls:
2x8/50 (time to go heavier)

JM Press:
2x8/40 (time to go heavier here too)

Weighted Ab Work: Mason twist on decline chair
4x12/25 (plate)



Feels good to be home, and it feels even better to be so tan in the mirror! Makin them sweat today!!
 

Pony

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Ive switched this log over to bodybuilding.com mainly because no one is reading this, and also because the journals in the female section over there are incredibly inspiring! Holy shit those women dont fuck around. If you're out there and interested in seeing where I take these workouts from now on look for the WHS Workout Log in the female bodybuilding journal section. If not, its been great and thanks for all the help thus far!!
 
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