
Workout  A2
Bench Press  Thursday  010914
 Bench Press = 210lbs 1RM  70% x 3, 80% x 3, 90% x3+
WARMUP = Bar x 5
WARMUP = 50lbs x 5
130lbs x 3
150lbs x 3
170lbs x 3+ ( did 4 )
 Dumbbell Press = 50% @ 5 x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 TBar Rows 5 x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Tricep Pushdowns 3 x 10
60lbs x 10
60lbs x 10
Last edited by Zorachus; 01092014 at 05:51 AM.
Workout  B2
Squat  Sunday  011214
 Squats = 320lbs 1RM  70% x 3, 80% x 3, 90% x3+
WARMUP = Bar x 3
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
200lbs x 3
230lbs x 3
260lbs x 3+ ( did 10 )
 Front Squat = 50% @ 5 x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
 Leg Curls 35lbs x @ 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 01122014 at 10:00 AM.
Workout  C2
OH Press  Tuesday  011414
 OH Press = 150lbs 1RM  70% x 3, 80% x 3, 90% x3+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
95lbs x 3
110lbs x 3
120lbs x 3+ ( did 5 )
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
 Upright Rows 5 x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 7
BW X 6
BW X 5
Last edited by Zorachus; 01142014 at 06:07 AM.
Workout  D2
Deadlift  Friday  011714
 Deadlift = 295lbs 1RM  70% x 3, 80% x 3, 90% x3+
WARMUP = Bar x 5
WARMUP = 100lbs x 5
180lbs x 3
210lbs x 3
230lbs x 3+ ( did 4 )
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 Face Pulls
30lbs x 10
30lbs x 10
Last edited by Zorachus; 01172014 at 05:55 AM.
Workout  A3
Bench Press  Thursday  011914
 Bench Press = 210lbs 1RM  75% x 5, 85% x 3, 95% x1+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
WARMUP = 100lbs x 3
140lbs x 5
160lbs x 3
180lbs x 1+ ( did 2 )
 Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 TBar Rows 5 x 10 ( 4 seconds slow down )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Dips 3 x 10 ( 4 seconds slow down )
BW x 10
BW x 10
BW x 10
Last edited by Zorachus; 01192014 at 12:28 PM.
Workout  B3
Squat  Tuesday  012114
 Squats = 320lbs 1RM  75% x 5, 85% x 3, 95% x1+
WARMUP = Bar x 3
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
210lbs x 5
240lbs x 3
270lbs x 1+ ( did 8 )
 Front Squat = 50% @ 5 x 10 ( 4 seconds slow down )
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
 Leg Curls 35lbs x @ 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 01212014 at 05:54 AM.
Workout  C3
OH Press  Friday  012414
 OH Press = 150lbs 1RM  75% x 5, 85% x 3, 95% x1+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
100lbs x 5
115lbs x 3
130lbs x 1+ ( did 3 )
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
 Upright Rows 5 x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 7
BW X 6
BW X 5
Last edited by Zorachus; 01242014 at 05:51 AM.
Workout  D3
Deadlift  Sunday  012614
 Deadlift = 295lbs 1RM  75% x 5, 85% x 3, 95% x1+
WARMUP = Bar x 5
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
200lbs x 5
225lbs x 3
250lbs x 1+ ( did 4 )
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 Face Pulls
30lbs x 10
30lbs x 10
30lbs x 10
Last edited by Zorachus; 01282014 at 05:36 AM.
Workout  A4  DELOAD
Bench Press  Tuesday  012814
 Bench Press  DELOAD = 210lbs 1RM  40% x 5, 50% x 5, 60% x 5
WARMUP = Bar x 3
WARMUP = 50lbs x 3
WARMUP = 100lbs x 3
80lbs x 5
100lbs x 5
120lbs x 5
 Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
80lbs x 10
 TBar Rows 5 x 10 ( 4 seconds slow down )
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
70lbs x 10
 Dips 3 x 10 ( 4 seconds slow down )
BW x 10
BW x 10
BW x 10
Workout  B4  DELOAD
Squat  Friday  013114
 Squats  DELOAD = 320lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 3
WARMUP = 100lbs x 3
120lbs x 5
150lbs x 5
170lbs x 5
 Front Squat = 50% @ 5 x 10 ( 4 seconds slow down )
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
 Leg Curls 35lbs x @ 5 x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
Workout  C4  DELOAD
OH Press  Sunday  020214
 OH Press  DELOAD = 150lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 3
WARMUP = 50lbs x 3
60lbs x 5
70lbs x 5
80lbs x 5
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
 Upright Rows 5 x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 7
BW X 6
BW X 5
Workout  D4  DELOAD
Deadlift  Tuesday  020414
 Deadlift  DELOAD = 295lbs 1RM  40% x 5, 50% x 5, 60% x5
WARMUP = Bar x 5
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
100lbs x 5
130lbs x 5
160lbs x 5
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
60lbs x 10
 Face Pulls
30lbs x 10
30lbs x 10
30lbs x 10
25 reps of Jumping Jacks between exercises.
Workout  A1
Bench Press  Thursday  020614
Month 2
 Bench Press = 215lbs 1RM  60% x 5, 70% x 5, 80% x5+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
WARMUP = 100lbs x 3
115lbs x 5
135lbs x 5
155lbs x 5+ ( did 8 )
 Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 TBar Rows 5 x 10 ( 4 seconds slow down )
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Dips 3 x 10 ( 4 seconds slow down )
BW x 10
BW x 10
BW x 10
Last edited by Zorachus; 02062014 at 05:51 AM.
Workout  B1
Squat  Sunday  020914
Month 2
 Squats = 330lbs 1RM  60% x 5, 70% x 5, 80% x5+
WARMUP = Bar x 3
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
180lbs x 5
210lbs x 5
240lbs x 5+ ( did 10 )
 Front Squat = 50% @ 5 x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Leg Curls 35lbs x @ 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Last edited by Zorachus; 02092014 at 01:00 PM.
Workout  C1
OH Press  Tuesday  021114
Month 2
 OH Press = 155lbs 1RM  60% x 5, 70% x 5, 80% x5+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
85lbs x 5
100lbs x 5
110lbs x 5+( did 8 )
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Upright Rows 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 8
BW X 7
BW X 56
Last edited by Zorachus; 02112014 at 06:12 AM.
Workout  D1
Deadlift  Thursday  021314
 Deadlift = 305lbs 1RM  60% x 5, 70% x 5, 80% x 5+
WARMUP = Bar x 5
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
160lbs x 5
190lbs x 5
220lbs x 5+ ( did 7 )
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Face Pulls
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 02132014 at 06:04 AM.
Workout  A2
Bench Press  Sunday  021614
Month 2
 Bench Press = 215lbs 1RM  70% x 3, 80% x 3, 90% x3+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
WARMUP = 100lbs x 3
135lbs x 3
155lbs x 3
175lbs x 3+
 Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 TBar Rows 5 x 10 ( 4 seconds slow down )
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Dips 3 x 10 ( 4 seconds slow down )
BW x 10
BW x 10
BW x 10
Workout  B2
Squat  Tuesday  021814
Month 2
 Squats = 330lbs 1RM  70% x 3, 80% x 3, 90% x 3+
WARMUP = Bar x 3
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
200lbs x 3
230lbs x 3
270lbs x 3+ ( did 8 )
 Front Squat = 50% @ 5 x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Leg Curls 35lbs x @ 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Last edited by Zorachus; 02182014 at 05:56 AM.
Workout  C2
OH Press  Thursday  022014
Month 2
 OH Press = 155lbs 1RM  70% x 3, 80% x 3, 90% x3+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
100lbs x 3
110lbs x 3
125lbs x 3+ ( did 4 )
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Upright Rows 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 8
BW X 7
BW X 56
Last edited by Zorachus; 02202014 at 05:54 AM.
Workout  D2
Deadlift  Sunday  022314
 Deadlift = 305lbs 1RM  70% x 3, 80% x 3, 90% x 3+
WARMUP = Bar x 5
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
190lbs x 3
220lbs x 3
250lbs x 3+ ( did 6 )
 Straight leg standing Deadlift = 5 x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
50lbs x 10
 Bent over rows @ 5 x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
65lbs x 10
 Face Pulls
35lbs x 10
35lbs x 10
35lbs x 10
Last edited by Zorachus; 02222014 at 02:14 PM.
Workout  A3
Bench Press  Tuesday  022514
Month 2
 Bench Press = 215lbs 1RM  75% x 5, 85% x 3, 95% x1+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
WARMUP = 100lbs x 3
145lbs x 5
165lbs x 3
185lbs x 1+ ( did 2 )
 Dumbbell Press = 50% @ 5 x 10 ( 4 seconds slow down )
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
100lbs x 10
 TBar Rows 5 x 10 ( 4 seconds slow down )
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
75lbs x 10
 Dips 3 x 10 ( 4 seconds slow down )
BW x 10
BW x 10
BW x 10
Last edited by Zorachus; 02252014 at 06:12 AM.
Workout  B3
Squat  Thursday  022714
Month 2
 Squats = 330lbs 1RM  75% x 5, 85% x 3, 95% x 1+
WARMUP = Bar x 3
WARMUP = 100lbs x 3
WARMUP = 150lbs x 3
220lbs x 5
250lbs x 3
280lbs x 1+ ( did 15 )
 Front Squat = 50% @ 5 x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
150lbs x 10
 Leg Curls 35lbs x @ 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Last edited by Zorachus; 02272014 at 05:52 AM.
Workout  C3
OH Press  Saturday  03  01 14
Month 2
 OH Press = 155lbs 1RM  75% x 5, 85% x 3, 95% x1+
WARMUP = Bar x 3
WARMUP = 50lbs x 3
100lbs x 5
120lbs x 3
130lbs x 1+ ( did 4 )
 Dumbbell Press 50% = 60lbs @ 5 x 10 ( 1 second fast up / 4 seconds slow controlled down )
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
35lbs x 10
 Upright Rows 5 x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
40lbs x 10
Chin ups 3 sets to Failure ( 7 reps )
BW X 8
BW X 7
BW X 56
Last edited by Zorachus; 03012014 at 01:03 PM.
Some solid, consistent work here mate.
Current 1RM's  Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
Deadlift 429lbs (Target 440lbs)
BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
6ft 2, 234lb fat, hairy ape!
My journal  http://www.wannabebig.com/forums/sho...sionofanape
"This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura
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