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    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
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    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
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    Thanks

    Thanks
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    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...
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    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...
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    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 =...
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    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
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    12
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    1,427

    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
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    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
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    12
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    1,427

    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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    OH Press Friday 08-01-14 Week 2 - OH Press...

    OH Press
    Friday 08-01-14
    Week 2

    - OH Press 1TM = 135lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 50lbs )
    90lbs x 3
    100lbs x 3
    110lbs x 3+ ( did 6 )
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    1,427

    Deadlift Thursday 07-31-14 Week 2 Month 1 -...

    Deadlift
    Thursday 07-31-14
    Week 2
    Month 1

    - Deadlift 1TM = 280lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar x 10
    WARMUP = 40% x 8 ( 100lbs )
    175lbs x 3
    200lbs x 3
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    12
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    1,427

    Chest and Triceps Tuesday 07-29-14 Week 2...

    Chest and Triceps
    Tuesday 07-29-14
    Week 2
    Month 1

    - Bench Press 1TM = 190lbs @ @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar x 15
    WARMUP = 40% x 8 ( 70lbs )
    120lbs x 3
    140lbs x 3
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    12
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    Legs and Abs Monday 07-28-14 Week 2 Month 1 ...

    Legs and Abs
    Monday 07-28-14
    Week 2
    Month 1

    - Squat 1TM = 300lbs @ 70% x 3, 80% x 3, 90% x 3+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 110lbs )
    190lbs x 3
    210lbs x 3
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    1,427

    OH Press Friday 07-25-14 Week 1 - OH Press...

    OH Press
    Friday 07-25-14
    Week 1

    - OH Press 1TM = 135lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP = Bar X 10
    WARMUP = 40% x 8 ( 50lbs )
    80lbs x 5
    90lbs x 5
    105lbs x 5+ ( did 10 ) 5+ 3+2
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    Deadlift Thursday 07-42-14 Week 1 Month 1 -...

    Deadlift
    Thursday 07-42-14
    Week 1
    Month 1

    - Deadlift 1TM = 270lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP = Bar x 15
    WARMUP = 40% x 8 ( 100lbs )
    160lbs x 5
    180lbs x 5
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    12
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    Bench Press Tuesday 07-22-14 Week 1 Month 1 ...

    Bench Press
    Tuesday 07-22-14
    Week 1
    Month 1

    - Bench Press 1TM = 190lbs @ 65% x 5, 75% x 5, 85% x 5+
    WARMUP = Bar x 15
    WARMUP = 40% x 8
    110lbs x 5
    130lbs x 5
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    Squats Monday 07-21-14 Week 1 - Squat 1TM =...

    Squats
    Monday 07-21-14
    Week 1

    - Squat 1TM = 300lbs @ 5 x 65%, 5 x 75%, 5 x 85%
    WARMUP = Bar X 10
    WARMUP = 40% x 8
    175lbs x 5
    200lbs x 5
    230lbs x 5 ( did 8 )
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    5/3/1 and Bodybuilding

    Time for something fresh, after doing the awesome 12 week program by Jim Stoppani ' 12 Week Shortcut to Size '. I am going for a Jim Wendler routine now for a few months....
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    Lower Body A Friday - 07-18-14 Week 12 -...

    Lower Body A
    Friday - 07-18-14
    Week 12

    - Bent Over Two-Dumbbell Row
    4 sets of 5 reps
    60lbs x 5
    60lbs x 5
    60lbs x 5
    60lbs x 5 + 30% Drop set IMMEDIATELY of 40lbs
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