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  1. Replies
    16
    Views
    993

    Upper Body B Thursday - 09-12-14 Phase 1 Week...

    Upper Body B
    Thursday - 09-12-14
    Phase 1
    Week 4, Day 4

    - Dumbbell Shoulder Press = 80% of 1Rep Max = 140lbs
    4 sets of 3 - 5 reps.
    WARMUP = Bar x 15
    WARMUP = 15lbs x 12
    50lbs x 3
  2. Replies
    16
    Views
    993

    Lower Body A Wednesday - 09-10-14 Phase 1, Week...

    Lower Body A
    Wednesday - 09-10-14
    Phase 1, Week 4, Day 2

    One-Arm Dumbbell Row
    4 sets of 3 - 5 reps
    WARMUP = 12lbs x 15
    WARMUP = 15lbs x 12
    50lbs each arm x 3
    50lbs each arm x 4
  3. Replies
    16
    Views
    993

    Upper Body A Monday - 09-08-14 Phase 1 Week 4,...

    Upper Body A
    Monday - 09-08-14
    Phase 1
    Week 4, Day 1

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 80% of 1Rep Max = 200lbs
    4 sets of 3 - 5...
  4. Replies
    16
    Views
    993

    Upper Body B Thursday - 09-03-14 Phase 1 Week...

    Upper Body B
    Thursday - 09-03-14
    Phase 1
    Week 3, Day 4

    - Dumbbell Shoulder Press = 70% of 1Rep Max = 140lbs
    4 sets of 6- 8 reps.
    WARMUP = Bar x 15
    WARMUP = 15lbs x 12
    40lbs x 6
  5. Replies
    16
    Views
    993

    Lower Body A Tuesday - 09-02-14 Phase 1, Week...

    Lower Body A
    Tuesday - 09-02-14
    Phase 1, Week 3, Day 2

    One-Arm Dumbbell Row
    4 sets of 6 - 8 reps
    WARMUP = 12lbs x 15
    WARMUP = 15lbs x 12
    40lbs each arm x 6
    40lbs each arm x 7
  6. Replies
    16
    Views
    993

    Upper Body A Monday - 09-01-14 Phase 1 Week 3,...

    Upper Body A
    Monday - 09-01-14
    Phase 1
    Week 3, Day 1

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 70% of 1Rep Max = 200lbs
    4 sets of 6 - 8...
  7. Replies
    16
    Views
    993

    Lower Body B Friday - 08-29-14 Phase 1 Week 2,...

    Lower Body B
    Friday - 08-29-14
    Phase 1
    Week 2, Day 5


    - Squats = 60% of 1Rep Max = 320lbs
    3 sets of 12 - 15 reps.
    170lbs x 9
    170lbs x 9
  8. Replies
    16
    Views
    993

    Upper Body B Thursday - 08-28-14 Phase 1 Week...

    Upper Body B
    Thursday - 08-28-14
    Phase 1
    Week 2, Day 4

    - Dumbbell Shoulder Press = 60% of 1Rep Max = 140lbs
    4 sets of 9 - 11 reps.
    WARMUP = Bar x 10
    35lbs x 9
    35lbs x 10
  9. Replies
    16
    Views
    993

    Lower Body A Tuesday - 08-26-14 Phase 1, Week...

    Lower Body A
    Tuesday - 08-26-14
    Phase 1, Week 2, Day 2

    One-Arm Dumbbell Row
    4 sets of 9 - 11 reps
    35lbs each arm x 9
    35lbs each arm x 10
    35lbs each arm x 10
    35lbs each arm x 11 + 15 second...
  10. Replies
    16
    Views
    993

    Upper Body A Monday - 08-25-14 Phase 1 Week 2,...

    Upper Body A
    Monday - 08-25-14
    Phase 1
    Week 2, Day 1

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 60% of 1Rep Max = 200lbs
    4 sets of 9 - 11...
  11. Replies
    16
    Views
    993

    Lower Body B Friday - 08-22-14 Phase 1 Week 1,...

    Lower Body B
    Friday - 08-22-14
    Phase 1
    Week 1, Day 5


    - Squats = 50% of 1Rep Max = 320lbs
    4 sets of 12 - 15 reps.
    145lbs x 12
    145lbs x 12
  12. Replies
    16
    Views
    993

    Upper Body B Thursday - 08-21-14 Phase 1 Week...

    Upper Body B
    Thursday - 08-21-14
    Phase 1
    Week 1, Day 4

    - Barbell Shoulder Press = 50% of 1Rep Max = 140lbs
    4 sets of 12-15 reps.
    WARMUP = Bar x 10
    70lbs x 12
    70lbs x 12
  13. Replies
    16
    Views
    993

    Thanks

    Thanks
  14. Replies
    16
    Views
    993

    Lower Body A Tuesday - 08-19-14 Phase 1, Week...

    Lower Body A
    Tuesday - 08-19-14
    Phase 1, Week 1, Day 2

    One-Arm Dumbbell Row
    4 sets of 12-15 reps
    30lbs each arm x 12
    30lbs each arm x 12
    30lbs each arm x 12
    30lbs each arm x 12 + 15 second...
  15. Replies
    16
    Views
    993

    Upper Body A Monday - 08-18-14 Phase 1 Week 1,...

    Upper Body A
    Monday - 08-18-14
    Phase 1
    Week 1, Day 1

    Each rep = slow and controlled, 4 seconds down, pause 1 second, fast move up

    - Bench Press 50% of 1Rep Max = 200lbs
    4 sets of 12-15...
  16. Replies
    16
    Views
    993

    12-Week Shortcut To Size

    I am going back to this 3 month routine, I had very good success on this back in the Winter;

    http://www.bodybuilding.com/fun/shortcut-to-size.html

    My base of compound max;

    Bench press =...
  17. Replies
    12
    Views
    1,551

    OH Press Friday 08-08-14 Week 3 Month 1 -...

    OH Press
    Friday 08-08-14
    Week 3
    Month 1

    - OH Press 1TM = 135lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 50lbs )
    95lbs x 5
    105lbs x 3
  18. Replies
    12
    Views
    1,551

    Deadlift Thursday 08-07-14 Week 3 Month 1 -...

    Deadlift
    Thursday 08-07-14
    Week 3
    Month 1

    - Deadlift 1TM = 280lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 10
    WARMUP = 40% x 8 ( 100lbs )
    190lbs x 5
    210lbs x 3
  19. Replies
    12
    Views
    1,551

    Chest and Triceps Tuesday 08-05-14 Week 3...

    Chest and Triceps
    Tuesday 08-05-14
    Week 3
    Month 1

    - Bench Press 1TM = 190lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar x 15
    WARMUP = 40% x 8 ( 70lbs )
    130lbs x 5
    150lbs x 3
  20. Replies
    12
    Views
    1,551

    Legs and Abs Monday 08-04-14 Week 3 Month 1 ...

    Legs and Abs
    Monday 08-04-14
    Week 3
    Month 1

    - Squat 1TM = 300lbs @ 75% x 5, 85% x 3, 95% x 1+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 110lbs )
    200lbs x 5
    230lbs x 3
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