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Thread: 12-Week Shortcut To Size

  1. #1
    Senior Member Zorachus's Avatar
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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 = 200lbs
    Deadlift = 300lbs
    Squat = 320lbs
    OH press = 140lbs

    Week 1 = 50%
    Week 2 = 60%
    Week 3 = 70%
    Week 4 = 80%
    Last edited by Zorachus; 08-21-2014 at 05:59 AM.

  2. #2
    Senior Member Zorachus's Avatar
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    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 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 12 -15 reps.
    30lbs x 15
    30lbs x 14
    30lbs x 12 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 12 - 15 reps.
    15lbs x 15
    15lbs x 14
    15lbs x 12 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 12 - 15 reps.
    60lbs x 15
    60lbs x 15
    60lbs x 15
    60lbs x 15 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 12-15 reps
    20lbs x 15
    20lbs x 15
    20lbs x 15 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    3 sets of 12 - 15 reps
    40lbs x 12
    40lbs x 12
    40lbs x 12 + 15 second rest pause on final set

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 8
    BW x 8
    BW x 8
    Last edited by Zorachus; 08-18-2014 at 06:02 AM.

  3. #3
    Senior Member Zorachus's Avatar
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    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 rest pause to failure + ( did 8 )

    Wide-Grip Pulldown
    3 sets of 12-15 reps
    70lbs x 12
    70lbs x 12
    70lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Standing Pulldown
    3 sets of 12-15 reps
    90lbs x 12
    90lbs x 12
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Barbell Curl
    4 sets of 12-15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second rest pause to failure + ( did 8 )

    T-Bar Rows
    3 sets of 12-15 reps
    60lbs x 12
    60lbs x 13
    60lbs x 14 + 15 second rest pause to failure + ( did 8 )

    Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
    Last edited by Zorachus; 08-26-2014 at 06:14 AM.

  4. #4
    fat submariner
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    Quote Originally Posted by Zorachus View Post

    Bench Press 50% of 1Rep Max = 200lbs
    4 sets of 12-15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13
    90lbs x 12 + 15 second rest pause to failure + ( did 8 )
    surely 50% of 200 is 100?

    a lot of work in there... good effort!
    Last edited by macdaknife; 08-20-2014 at 08:59 AM.
    Age: 41 - Height: 5'10" - Weight: 197lb (NOT LEAN! (but maybe finally getting a little bit leaner?))

    Squat: 180kg (396lb) x 2
    Front Squat: 100kg (220lb) 5 x 5
    Zercher Squat: 140kg (308lbs) x 1
    Bench Press: 110kg (242lb) x 1
    Deadlift: 220kg (484lb) x 1
    SLDL: 170kg (374lb) x 1

    Mac's Journal

  5. #5
    Senior Member Zorachus's Avatar
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    Thanks

  6. #6
    Senior Member Zorachus's Avatar
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    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
    70lbs x 12
    70lbs x 12 + 15 second Rest-pause on final set ( did 6 )
    2-3 minutes rest between sets.

    - Dumbbell Press
    3 sets of 12 -15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second Rest pause

    - Side Lateral Raise
    3 sets of 12 - 15 reps
    12lbs x 12
    12lbs x 12
    12lbs x 12 + 15 second Rest pause

    - Upright Dumbbell Row
    3 sets of 12-15 reps.
    20lbs x 12
    20lbs x 12
    20lbs x 12 + Rest-pause on final set

    - Dumbbell shrug
    4 sets of 12 - 15 reps
    40lbs each arm x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps
    Last edited by Zorachus; 08-21-2014 at 06:11 AM.

  7. #7
    Senior Member Zorachus's Avatar
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    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
    145lbs x 12
    145lbs x 12 + 15 second Rest pause ( did 6 )
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 12 - 15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13

    - Romanian Deadlift
    4 sets of 12 - 15 reps.
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12

    - Lying Leg Curls
    3 sets of 12 - 15 reps
    45lbs x 14
    45lbs x 13
    45lbs x 12

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 08-23-2014 at 08:11 AM.

  8. #8
    Senior Member Zorachus's Avatar
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    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 reps.
    110lbs x 9
    110lbs x 9
    110lbs x 9
    110lbs x 9 + 15 second rest pause to failure + ( did 5 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 9 - 11 reps.
    35lbs x 9
    35lbs x 9
    35lbs x 9 + 15 second Rest-pause on final set + ( did 5 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 11
    20lbs x 11
    20lbs x 11 + 15 second Rest-pause on final set + ( did 6 )
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 9 - 11 reps.
    70lbs x 11
    70lbs x 11
    70lbs x 11
    70lbs x 11 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 9 - 11 reps
    25lbs x 11
    25lbs x 11
    25lbs x 11 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    3 sets of 9 - 11 reps
    45lbs x 9
    45lbs x 9
    45lbs x 9 + 15 second rest pause on final set

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 8
    BW x 8
    BW x 8

  9. #9
    Senior Member Zorachus's Avatar
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    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 rest pause to failure + ( did 6 )

    Wide-Grip Pulldown
    3 sets of 9 - 11 reps
    80lbs x 9
    80lbs x 10
    80lbs x 11+ 15 second rest pause to failure + ( did 6 )

    Standing Pulldown
    3 sets of 9 - 11 reps
    100lbs x 9
    100lbs x 10
    100lbs x 11 + 15 second rest pause to failure + ( did 6 )

    Barbell Curl
    4 sets of 9 - 11 reps
    40lbs x 9
    40lbs x 10
    40lbs x 11
    40lbs x 11 + 15 second rest pause to failure + ( did 6 )

    T-Bar Rows
    3 sets of 9 -11 reps
    70lbs x 9
    70lbs x 10
    70lbs x 11 + 15 second rest pause to failure + ( did 6 )

    Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set
    Last edited by Zorachus; 08-26-2014 at 06:14 AM.

  10. #10
    Senior Member Zorachus's Avatar
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    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
    35lbs x 11
    35lbs x 11 + 15 second Rest-pause on final set ( did 6 )
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 9 - 11 reps
    15lbs x 9
    15lbs x 10
    15lbs x 11 + 15 second Rest pause ( did 6 )

    - Upright Dumbbell Row
    3 sets of 9 - 11 reps.
    25lbs x 9
    25lbs x 10
    25lbs x 11 + Rest-pause on final set ( did 6 )

    - Dumbbell shrug
    4 sets of 9 - 11 reps
    50lbs each arm x 11
    50lbs x 11
    50lbs x 11
    50lbs x 11 + 15 second Rest pause ( did 6 )

    - Pull Ups
    3 sets of 6 reps
    BW x 6
    BW x 6
    BW x 6 + 15 second rest pause ( did 3 )

    - Seated Calf Raise
    4 sets of 20 -25 reps
    Last edited by Zorachus; 08-29-2014 at 05:21 AM.

  11. #11
    Senior Member Zorachus's Avatar
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    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
    170lbs x 9 + 15 second Rest pause ( did 6 )
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    100lbs x 11
    100lbs x 11
    100lbs x 11 + 15 second rest Pause ( did 6 )

    - Romanian Deadlift
    3 sets of 9 - 11 reps.
    50lbs x 9
    50lbs x 9
    50lbs x 9

    - Lying Leg Curls
    3 sets of 9 - 11 reps
    50lbs x 9
    50lbs x 9
    50lbs x 9

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.

  12. #12
    Senior Member Zorachus's Avatar
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    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 reps.
    WARMUP = Bar x 15
    WARMUP = 50lbs x 12
    130lbs x 6
    130lbs x 7
    130lbs x 8
    130lbs x 8 + Drop set immediately of 25% = 100lbs x to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 6 - 8 reps.
    40lbs x 6
    40lbs x 7
    40lbs x 8 + Drop set immediately of 25% = 30lbs x to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 6 - 8 reps.
    25lbs x 8
    25lbs x 8
    25lbs x 8 + Drop set immediately of 25% = 15lbs x to failure

    - Triceps Press-Downs
    4 sets of 6 - 8 reps.
    80lbs x 8
    80lbs x 8
    80lbs x 8
    80lbs x 8 + Drop set immediately of 25% = 60lbs x to failure
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 6 - 8 reps
    30lbs x 8
    30lbs x 8
    30lbs x 8 + Drop set immediately of 25% = 20lbs x to failure

    - Close-Grip Barbell Bench Press
    3 sets of 6 - 8 reps
    50lbs x 6
    50lbs x 7
    50lbs x 8 + Drop set immediately of 25% = 40lbs x to failure

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 10
    BW x 10
    BW x 10

  13. #13
    Senior Member Zorachus's Avatar
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    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
    40lbs each arm x 8
    40lbs each arm x 8 + Drop set immediately of 25% = 30lbs x 8 reps

    Wide-Grip Pulldown
    3 sets of 6 - 8 reps
    90lbs x 6
    90lbs x 7
    90lbs x 8 + Drop set immediately of 25% = 70lbs x 8

    Standing Pulldown
    3 sets of 6 - 8 reps
    110lbs x 6
    110lbs x 7
    110lbs x 8 + Drop set immediately of 25% = 80lbs x 8

    Barbell Curl
    4 sets of 6 - 8 reps
    50lbs x 6
    50lbs x 7
    50lbs x 8
    50lbs x 8 + Drop set immediately of 25% = 40lbs x 8

    T-Bar Rows
    3 sets of 6 - 8 reps
    80lbs x 6
    80lbs x 7
    80lbs x 8 + Drop set immediately of 25% = 60lbs x 8

    Crunches
    3 sets of 20-30 reps
    Rest-pause on final set

  14. #14
    Senior Member Zorachus's Avatar
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    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
    40lbs x 7
    40lbs x 8
    40lbs x 8 + Drop set immediately of 25% = 30lbs x 8 reps
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 6- 8 reps
    20lbs x 6
    20lbs x 7
    20lbs x 8 + Drop set immediately of 25% = 15lbs x 8 reps

    - Upright Dumbbell Row
    3 sets of 6 - 8 reps.
    30lbs x 6
    30lbs x 7
    30lbs x 8 + Drop set immediately of 25% = 20lbs x 8 reps

    - Dumbbell shrug
    4 sets of 6 - 8 reps
    110lbs x 8
    110lbs x 8
    110lbs x 8
    110lbs x 8 + Drop set immediately of 25% = 80lbs x 8 reps

    - Pull Ups
    3 sets of 7 reps
    BW x 7
    BW x 6
    BW x 5 + 10 second rest pause ( did 4 )

    - Seated Calf Raise
    4 sets of 20 -25 reps
    Last edited by Zorachus; 09-04-2014 at 06:09 AM.

  15. #15
    Senior Member Zorachus's Avatar
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    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 reps.
    WARMUP = Bar x 15
    WARMUP = 50lbs x 12
    150lbs x 3
    150lbs x 4
    150lbs x 5
    150lbs x 5 + Drop set immediately of 25% = 110lbs x to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 3 - 5 reps.
    50lbs x 3
    50lbs x 4
    50lbs x 5 + Drop set immediately of 25% = 35lbs x to failure
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 3 - 5 reps
    30lbs x 5
    30lbs x 5
    30lbs x 5 + Drop set immediately of 25% = 20lbs x to failure

    - Triceps Press-Downs
    4 sets of 3 - 5 reps
    90lbs x 5
    90lbs x 5
    90lbs x 5
    90lbs x 5 + Drop set immediately of 25% = 70lbs x to failure
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 3 - 5 reps
    35lbs x 5
    35lbs x 5
    35lbs x 5 + Drop set immediately of 25% = 25lbs x to failure

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 12
    BW x 12
    BW x 12

  16. #16
    Senior Member Zorachus's Avatar
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    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
    50lbs each arm x 5
    50lbs each arm x 5 + Drop set immediately of 25% = 40lbs x 6 reps

    Wide-Grip Pulldown
    3 sets of 3 - 5 reps
    WARMUP = 70lbs x 10
    100lbs x 3
    100lbs x 4
    100lbs x 5 + Drop set immediately of 25% = 75lbs x 6

    Standing Pulldown
    3 sets of 3 - 5 reps
    120lbs x 3
    120lbs x 4
    120lbs x 5 + Drop set immediately of 25% = 90lbs x 6

    Barbell Curl
    4 sets of 3 - 5 reps
    60lbs x 3
    60lbs x 4
    60lbs x 5
    60lbs x 5 + Drop set immediately of 25% = 40lbs x 6

    T-Bar Rows
    3 sets of 3 - 5 reps
    WARMUP = 70lbs x 10
    90lbs x 3
    90lbs x 4
    90lbs x 5 + Drop set immediately of 25% = 70lbs x 6

    Crunches
    3 sets of 20-30 reps
    Rest-pause on final set

  17. #17
    Senior Member Zorachus's Avatar
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    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
    50lbs x 4
    50lbs x 5
    50lbs x 5 + Drop set immediately of 25% = 35lbs x 10 reps
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 3 - 5 reps
    25lbs x 5
    25lbs x 5
    25lbs x 5 + Drop set immediately of 25% = 15lbs x 10 reps

    - Upright Dumbbell Row
    3 sets of 3 - 5 reps.
    35lbs x 5
    35lbs x 5
    35lbs x 5 + Drop set immediately of 25% = 20lbs x 10 reps

    - Dumbbell shrug
    4 sets of 3- 5 reps
    120lbs x 5
    120lbs x 5
    120lbs x 5
    120lbs x 5 + Drop set immediately of 25% = 90lbs x 10 reps

    - Pull Ups
    3 sets of 7 reps
    BW x 7
    BW x 6
    BW x 5 + 10 second rest pause ( did 4 )

    - Seated Calf Raise
    4 sets of 20 -25 reps

  18. #18
    Senior Member Zorachus's Avatar
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    DELOAD after being sick

    40%

    Upper Body A
    Phase 2
    Week 1, Day 1

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

    - Bench Press 40% of 1Rep Max = 210lbs
    4 sets of 12-15 reps.
    75lbs x 12
    75lbs x 12
    75lbs x 12 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    2 sets of 12 -15 reps.
    25lbs x 12
    25lbs x 12 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    2 sets of 12 - 15 reps.
    15lbs x 12
    15lbs x 12 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    3 sets of 12 - 15 reps.
    50lbs x 12
    50lbs x 12
    50lbs x 12 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    2 sets of 12-15 reps
    20lbs x 12
    20lbs x 12 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    2 sets of 12 - 15 reps
    40lbs x 12
    40lbs x 12 + 15 second rest pause on final set

    - Pushups
    2 sets ( Higher reps as weeks go on )
    BW x 6
    BW x 6

  19. #19
    Senior Member Zorachus's Avatar
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    DELOAD after being sick

    40%

    Lower Body A
    Wednesday - 09-22-14
    Phase 2, Week 4, Day 2

    One-Arm Dumbbell Row
    3 sets of 12-15 reps
    30lbs each arm x 12
    30lbs each arm x 12
    30lbs each arm x 12 + 15 second rest pause to failure + ( did 8 )

    Wide-Grip Pulldown
    2 sets of 12-15 reps
    70lbs x 12
    70lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Standing Pulldown
    2 sets of 12-15 reps
    80lbs x 12
    80lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Barbell Curl
    3 sets of 12-15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second rest pause to failure + ( did 8 )

    T-Bar Rows
    2 sets of 12-15 reps
    60lbs x 12
    60lbs x 14 + 15 second rest pause to failure + ( did 8 )

    Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set

  20. #20
    Senior Member Zorachus's Avatar
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    DELOAD after being sick

    Lower Body A
    Tuesday - 09-22-14
    Phase 2, Week 5, Day 2

    One-Arm Dumbbell Row
    3 sets of 12-15 reps
    30lbs each arm x 12
    30lbs each arm x 12
    30lbs each arm x 12 + 15 second rest pause to failure + ( did 8 )

    Wide-Grip Pulldown
    2 sets of 12-15 reps
    70lbs x 12
    70lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Standing Pulldown
    2 sets of 12-15 reps
    80lbs x 12
    80lbs x 12 + 15 second rest pause to failure + ( did 8 )

    Barbell Curl
    3 sets of 12-15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second rest pause to failure + ( did 8 )

    T-Bar Rows
    2 sets of 12-15 reps
    60lbs x 12
    60lbs x 14 + 15 second rest pause to failure + ( did 8 )

    Crunches
    3 sets of 20-30 reps*
    Rest-pause on final set

  21. #21
    Senior Member Zorachus's Avatar
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    1,323
    Upper Body B
    Thursday - 09-24-14
    Phase 2
    Week 5, Day 4

    - Barbell Shoulder Press = 50% of 1Rep Max = 150lbs
    4 sets of 12-15 reps.
    WARMUP = Bar x 10
    70lbs x 12
    70lbs x 12
    70lbs x 12
    70lbs x 12 + 15 second Rest-pause on final set ( did 6 )
    2-3 minutes rest between sets.

    - Dumbbell Press
    3 sets of 12 -15 reps
    30lbs x 12
    30lbs x 12
    30lbs x 12 + 15 second Rest pause

    - Side Lateral Raise
    3 sets of 12 - 15 reps
    12lbs x 12
    12lbs x 12
    12lbs x 12 + 15 second Rest pause

    - Upright Dumbbell Row
    3 sets of 12-15 reps.
    20lbs x 12
    20lbs x 12
    20lbs x 12 + Rest-pause on final set

    - Dumbbell shrug
    4 sets of 12 - 15 reps
    40lbs each arm x 15
    40lbs x 15
    40lbs x 15
    40lbs x 15 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps

  22. #22
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,323
    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
    145lbs x 12
    145lbs x 12 + 15 second Rest pause ( did 6 )
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 12 - 15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13

    - Romanian Deadlift
    4 sets of 12 - 15 reps.
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12

    - Lying Leg Curls
    3 sets of 12 - 15 reps
    45lbs x 14
    45lbs x 13
    45lbs x 12

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.

  23. #23
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,323
    9274899999145114728882

  24. #24
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,323
    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
    145lbs x 12
    145lbs x 12 + 15 second Rest pause ( did 6 )
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 12 - 15 reps.
    90lbs x 15
    90lbs x 14
    90lbs x 13

    - Romanian Deadlift
    4 sets of 12 - 15 reps.
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12

    - Lying Leg Curls
    3 sets of 12 - 15 reps
    45lbs x 14
    45lbs x 13
    45lbs x 12

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.

  25. #25
    Senior Member Zorachus's Avatar
    Join Date
    Sep 2007
    Location
    Chicago_burbs
    Posts
    1,323
    Test

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