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View Full Version : my high intensity "try it if you dare" Monday and Friday routine



walken1
05-29-2002, 09:49 PM
Squats: 400 x 13
400x11
400x10(or as many as possible)
400x10(or as many as possible)
400x9 (or as many as possible)
330x12
330x10(or as many as possible)
330x10(or as many as possible)
330x9 (or as many as possible)
225x15(or as many as possible)
*NOTE*: only 50 seconds rest between sets!
60lb. dumbell squats (as many as possible)
60lb. dumbell squats (as many as possible)

Bench: 225 x 5 (each set to failure)
185 x 2 (each set to failure)

Incline Bench:
165 x 5 (each set to failure)

Curls superseted with Dumbell curls (115-125lb. , 30lb. dumbells)
3 sets

ABs: 2 sets crunches

captain piddles
05-31-2002, 08:06 PM
thats an awsome routine I used to be into high volume wicked intensity, but I have been doing the HST routine, which isnt bad but I miss woking till you just couldnt do anything, I would get out of the gym and feel nausiated on the way home
but I got great gains from it, I think sometime I will go back to the balls to the walls night s I used to have but for now I got to work the program


****************best night ever**************
wednesday= quad calf hammys abs and odd stuff

warm up 10 min treadmill

quad

squats 200x10 200x10 200x10 200x10 200x10
leg extentions 50x10 50x10 50x10 30x10
leg press *800x10 650x10 650x10 650x10 492x10 340x15
340x15 340x15

calf raises 200x10 200x10 200x10 200x10 200x10 220x15
290x15 340x15 380x10

odd

cable crossover 40x15 80x10 120x10 120x8
cable curl 60x10 100x10 120x10 140x4
tricep pushdown 140x10 140x10 140x8
seated press 90x10 90x7 65x10
standing press 130x6 130x6 130x6

abs

kneeups x15 x15 x15

*volume=100,000
sets=46
reps=485

Fart Barker
05-31-2002, 09:01 PM
How long have you been on this routine?
You in the 82nd?

walken1
06-02-2002, 07:55 PM
F Barker: Been doing this a long time....Not in the 82d. I'm in the National Guard and I'm back on active duty for operation "Enduring Freedom".