
Sunday  Workout A = Shoulders
10/07/12
MONTH 2 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 5 @ 40% = WARMUP
95lbs x 5
110lbs x 5
120lbs x 5+ ( did 6 )
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12
 Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Last edited by Zorachus; 10072012 at 09:46 AM.
Saturday Workout B = Back
10/13/12
MONTH 2 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 280
Bar x 5
100lbs x 5 = WARMUP
160lbs x 5
190lbs x 5
215lbs x 5
 Bent Over Rows  Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Lat Pulldowns  Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
 Hanging Leg Raises
4 x 10
Sunday Workout C = Chest
10/14/12
MONTH 2 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Bench Press  1rep max is 240
Bar x 5
100lbs x 5 WARMUP
140lbs x 5
160lbs x 5
185lbs x 5+
 Dumbbell Flyes = 4 x 12  Up weight Month 2
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Tuesday Workout D = Legs
10/16/12
MONTH 2 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
120lbs x 5 @ 40% = Warmup
190lbs x 5
210lbs x 5
240lbs x 5
Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 10162012 at 05:01 PM.
No go on the Squats today. Right knee is hurting, and also bottom of foot on right side. Been hurting a little more and more after each squat session, this has been going on a good 6  8 weeks, but never stopped me from squatting before. This is the first time, it felt very uncomfortable, and little painful. Like the clicking sound of the knee.
And when I am in the car for a long period of time, my right knee gets very uncomfortable being in the driving position, I have to move seat all the way back almost, to keep it straight and feels much better.
Plus on that same leg, bottom of the foot, on right side, hurts, when a ton of pressure on it, especially after squatting the bottom of that foot, feels almost swollen, and hard to stand on 100% perfectly, then it goes away after several hours. But that slight pressure seems to be on the bottom of the foot most of the day, if doing a lot of standing and walking.
Friday  Workout A = Shoulders
10/19/12
MONTH 2 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 5 @ 40% = WARMUP
100lbs x 3
115lbs x 3
130lbs x 3+ ( did 4 )
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12
 Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Last edited by Zorachus; 10192012 at 03:31 PM.
These OH Press lifts getting heavy for me
Sunday Workout B = Back
10/21/12
MONTH 2 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Deadlift  1rep max is 280
Bar x 5
100lbs x 5 = WARMUP
175lbs x 3
200lbs x 3
225lbs x 3+ ( did 5 )
 Bent Over Rows  Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Lat Pulldowns  Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
 Hanging Leg Raises
4 x 10
Last edited by Zorachus; 10272012 at 09:18 AM.
Wednesday Workout C = Chest
10/24/12
MONTH 2 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 240
Bar x 5
100lbs x 5 WARMUP
150lbs x 3
170lbs x 3
195lbs x 3+ ( did 5 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 10242012 at 07:44 AM.
Friday Workout D = Legs
10/26/12
MONTH 2 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
120lbs x 5 @ 40% = Warmup
200lbs x 3
230lbs x 3
260lbs x 3+ ( did 6 )
Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 10272012 at 09:18 AM.
Saturday  Workout A = Shoulders
10/27/12
MONTH 2 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 5 @ 40% = WARMUP
110lbs x 5
120lbs x 3
135lbs x 1+ ( did 2 )
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12
 Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Last edited by Zorachus; 10272012 at 09:18 AM.
Tuesday Workout B = Back
10/30/12
MONTH 2 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Deadlift  1rep max is 280
Bar x 5
100lbs x 5 = WARMUP
190lbs x 5
215lbs x 3
240lbs x 1+ ( did 2 )
 Bent Over Rows  Up weight Month 3 ( 40lb dumbbells )
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Lat Pulldowns  Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
 Pull Up's
4 x Failure
Last edited by Zorachus; 10302012 at 08:22 AM.
Thursday Workout C = Chest
11/01/12
MONTH 2 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Bench Press  1rep max is 240
Bar x 5
100lbs x 5 WARMUP
160lbs x 5
190lbs x 3
205lbs x 1+ ( did 3 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
25lbs x 12
25lbs x 12
25lbs x 12
25lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 11012012 at 08:53 AM.
Saturday Workout D = Legs
11/03/12
MONTH 2 = Bodybuilder Assistance
Wave3  75%x5, 85%x3, 95%x1+
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
120lbs x 5 @ 40% = Warmup
215lbs x 5
245lbs x 3
275lbs x 1+
Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Ab Wheel 4 x 12
Thursday  Workout A = Shoulders
11/07/12
MONTH 2 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 OH Press  1rep max is 160
Bar x 5
60lbs x 5
75lbs x 5
90lbs x 5
 Dumbbell Military Press = 4 x 12 @ 50%
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 12
 Side Laterals = 4 x 12 up weight each month
12lbs x 12
12lbs x 12
12lbs x 12
12lbs x 12
 Barbell Curls = 4 x 12 up weight each month
45lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Saturday Workout B = Back
11/10/12
MONTH 2 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Deadlift  1rep max is 280
Bar x 5
100lbs x 5
130lbs x 5
150lbs x 5
 Bent Over Rows  Up weight Month 3 ( 40lb dumbbells )
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Lat Pulldowns  Up weight Month 3
90lbs x 10
90lbs x 10
90lbs x 10
90lbs x 10
 Pull Up's
4 x Failure
Monday Workout C = Chest
11/12/12
MONTH 2 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Bench Press  1rep max is 240
Bar x 5
100lbs x 5 WARMUP
100lbs x 5
120lbs x 5
140lbs x 5
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 3
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
40lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 11122012 at 03:39 PM.
Saturday Workout D = Legs
11/17/12
MONTH 2 = Bodybuilder Assistance
Wave4  DELOAD  40%x5, 50%x5, 60%x5
 5/3/1 Squats Using Powertec Workbench  1rep max is 320
120lbs x 5
150lbs x 5
170lbs x 5
Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
Leg Extensions 4 x 12 = Up weight Month 3
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Ab Wheel 4 x 12
Sunday  Workout A = Shoulders
11/18/12
MONTH 3 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 OH Press  1rep max is 165
Bar x 5
60lbs x 5 = WARMUP
90lbs x 5
110lbs x 5
120lbs x 5+ ( 5 only )
 Dumbbell Military Press = 4 x 12 @ 50%
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Side Laterals = 4 x 12 up weight each month
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
 Barbell Curls = 4 x 12 up weight each month
50lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Last edited by Zorachus; 11222012 at 11:19 AM.
Tuesday Workout B = Back
11/20/12
MONTH 3 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Deadlift  1rep max is 285
Bar x 5
100lbs
160lbs x 5
190lbs x 5
220lbs x 5+ ( did 6 )
 Bent Over Rows  Up weight Month 3 ( 40lb dumbbells )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
 Lat Pulldowns  Up weight Month 3
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
 Pull Up's
4 x Failure
Last edited by Zorachus; 11222012 at 11:18 AM.
Thursday Workout C = Chest
11/22/12
MONTH 3 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Bench Press  1rep max is 245
Bar x 5
100lbs x 5 WARMUP
145lbs x 5
165lbs x 5
185lbs x 5+ ( did 7 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 3
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 11222012 at 11:18 AM.
Sunday Workout D = Legs
11/25/12
MONTH 3 = Bodybuilder Assistance
Wave1  65%x5, 75%x5, 85%x5+
 5/3/1 Squats Using Powertec Workbench  1rep max is 325
120lbs x 5 = WARMUP
190lbs x 5
220lbs x 5
250lbs x 5 ( did 7 )
Leg Curls 5 x 15 = Up Weight Month 3
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 15
Leg Extensions 4 x 12 = Up weight Month 3
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
 Ab Wheel 4 x 12
Last edited by Zorachus; 11252012 at 02:38 PM.
Thursday  Workout A = Shoulders
11/29/12
MONTH 3 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 OH Press  1rep max is 165
Bar x 5
60lbs x 5 = WARMUP
100lbs x 3
120lbs x 3
135lbs x 3+
 Dumbbell Military Press = 4 x 12 @ 50%
75lbs x 12
75lbs x 12
75lbs x 12
75lbs x 12
 Side Laterals = 4 x 12 up weight each month
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
 Barbell Curls = 4 x 12 up weight each month
50lbs x 12
45lbs x 12
45lbs x 12
45lbs x 12
Saturday Workout B = Back
12/01/12
MONTH 3 = Bodybuilder Assistance
Wave2  70%x3, 80%x3, 90%x3+
 5/3/1 Deadlift  1rep max is 285
Bar x 5
100lbs
180lbs x 3
200lbs x 3
230lbs x 3+
 Bent Over Rows  Up weight Month 3 ( 40lb dumbbells )
80lbs x 12
80lbs x 12
80lbs x 12
80lbs x 12
 Lat Pulldowns  Up weight Month 3
95lbs x 10
95lbs x 10
95lbs x 10
95lbs x 10
 Pull Up's
4 x Failure
Monday Workout C = Chest
12/03/12
MONTH 3 = Bodybuilder Assistance
Wave3  70%x3, 80%x3, 90%x3+
 5/3/1 Bench Press  1rep max is 245
Bar x 5
100lbs x 5 WARMUP
155lbs x 3
175lbs x 3
200lbs x 3+ ( did 6 )
 Dumbbell Flyes = 4 x 12  Up weight Month 2
20lbs x 12
20lbs x 12
20lbs x 12
20lbs x 12
 Tricep Pushdowns = 5 x 20   Up weight Month 3
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20
45lbs x 20
 Pushups weighted
1 x 15
1 x 12
1 x 10
1 x 8
Last edited by Zorachus; 12032012 at 06:04 PM.
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