The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #26
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-22-14
    Week 6

    - Dumbbell Shoulder Press = 50% of 1Rep Max = 160lbs
    4 sets of 9 - 11 reps.
    35lbs x 11
    35lbs x 11
    35lbs x 11
    35lbs x 9 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 9 - 11 reps.
    40lbs x 11
    40lbs x 10
    40lbs x 9 + Rest-pause on final set
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 9 - 11 reps.
    50lbs x 11
    50lbs x 10
    50lbs x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 9 - 11 reps.
    80lbs x 10
    80lbs x 10
    80lbs x 10
    80lbs x 10 + Rest pause for 15 seconds
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 9 - 11 reps.
    15lbs x 11
    15lbs x 10
    15lbs x 9 + 15 second Rest-pause on final set
    1 minute rest between sets.

  2. #27
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-23-14
    Week 5

    - Squats = 50% of 1Rep Max = 340lbs
    4 sets of 9 - 11 reps.
    155lbs x 11
    155lbs x 11
    155lbs x 10
    155lbs x 9 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 9 - 11 reps.
    20lbs Bar x 11
    20lbs Bar x 10
    20lbs Bar x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 9 - 11 reps.
    55lbs x 11
    55lbs x 10
    55lbs x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  3. #28
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 05-26-14
    Week 7

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

    - Bench Press 60% of 1Rep Max = 220lbs
    4 sets of 6 - 8 reps.
    125lbs x 8
    125lbs x 8
    125lbs x 8
    125lbs x 6 + Drop set of 30% = 95lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set of 30% = 30lbs
    2-3 minutes rest between sets.

    - Flat Dumbbell Flyes
    3 sets of 6 - 8 reps.
    25lbs x 8
    25lbs x 8
    25lbs x 8 + Drop set of 30% = 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 6 - 8 reps.
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + Drop set of 30% = 50lbs
    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 of 30% = 20lbs

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 10
    BW x 10
    BW x 10
    Last edited by Zorachus; 05-26-2014 at 08:17 AM.

  4. #29
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 05-27-14
    Week 7

    - Romanian Deadlifts = 70% of 1Rep Max = 320lbs
    4 sets of 6 - 8 reps.
    200lbs x 6
    200lbs x 7
    200lbs x 8
    200lbs x 6 + Drop set of 30% = 140lbs
    2-3 minutes rest between sets.

    - Bent over Dumbbell row ( Both dumbbells at the same time )
    4 sets of 6 - 8 reps
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set of 30% = 30lbs

    - Wide-Grip Pulldown Behind The Neck
    3 sets of 6 - 8 reps
    80lbs x 8
    80lbs x 8
    80lbs x 8

    - Seated Cable Rows
    3 sets of 6 - 8 reps
    60lbs x 8
    60lbs x 8
    60lbs x 8 + Drop set of 30% = 40lbs

    - Barbell Curl
    4 sets of 6 - 8 reps
    55lbs x 8
    55lbs x 8
    55lbs x 8
    55lbs x 8 + Drop set of 30% = 40lbs
    Last edited by Zorachus; 05-27-2014 at 05:54 AM.

  5. #30
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 05-29-14
    Week 7

    - Dumbbell Shoulder Press = 60% of 1Rep Max = 160lbs
    4 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + Drop set of 30% = 30lbs
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 6 - 8 reps.
    50lbs x 8
    50lbs x 8
    50lbs x 8 + Drop set of 30% = 35lbs
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 6 - 8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8 + Drop set of 30% = 40lbs
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 6 - 8 reps.
    90lbs x 8
    90lbs x 8
    90lbs x 8
    90lbs x 8 + Drop set of 30% = 60lbs
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 6 - 8 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8 + Drop set of 30% = 15lbs
    1 minute rest between sets.

  6. #31
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 05-30-14
    Week 7

    - Squats = 60% of 1Rep Max = 340lbs
    4 sets of 6 - 8 reps.
    185lbs x 8
    185lbs x 8
    185lbs x 8
    185lbs x 8 + Drop set of 30% = 130lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 6- 8 reps.
    50lbs Bar x 8
    50lbs Bar x 8
    50lbs Bar x 8 + Drop set of 30% = 35lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 9 - 11 reps.
    55lbs x 11
    55lbs x 10
    55lbs x 9 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    100lbs x 10
    100lbs x 10
    100lbs x 10

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 06-03-2014 at 05:06 AM.

  7. #32
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 06-02-14
    Week 8

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

    - Bench Press 70% of 1Rep Max = 220lbs
    4 sets of 3 - 5 reps.
    145lbs x 5
    145lbs x 5
    145lbs x 5
    145lbs x 5 + Drop set of 30% = 105lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Press
    3 sets of 3 - 5 reps.
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set of 30% = 35lbs
    2-3 minutes rest between sets.

    - Flat Dumbbell Flyes
    3 sets of 3 - 5 reps.
    30lbs x 5
    30lbs x 5
    30lbs x 5 + Drop set of 30% = 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 3 - 5 reps.
    85lbs x 5
    85lbs x 5
    85lbs x 5
    85lbs x 5 + Drop set of 30% = 65lbs
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 3 - 5 reps
    40lbs x 5
    40lbs x 5
    40lbs x 5 + Drop set of 30% = 30lbs

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

  8. #33
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 06-03-14
    Week 8

    - Romanian Deadlifts = 70% of 1Rep Max = 320lbs
    4 sets of 3 - 5 reps.
    200lbs x 5
    200lbs x 4
    200lbs x 3
    200lbs x 3 + Drop set of 30% = 140lbs
    2-3 minutes rest between sets.

    - Bent over Dumbbell row ( Both dumbbells at the same time )
    4 sets of 3 - 5 reps
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set of 30% = 35lbs

    - Wide-Grip Pulldown Behind The Neck
    3 sets of 3 - 5 reps
    90lbs x 5
    90lbs x 5
    90lbs x 5 + Drop set of 30% = 70lbs

    - Seated Cable Rows
    3 sets of 3 - 5 reps
    70lbs x 5
    70lbs x 5
    70lbs x 5 + Drop set of 30% = 50lbs

    - Reverse Grip Pulldowns
    3 sets of 3 - 5 reps
    100lbs x 5
    100lbs x 5
    100lbs x 5 + Drop set of 30% = 70lbs

    - Barbell Curl
    4 sets of 3 - 5 reps
    60lbs x 5
    60lbs x 5
    60lbs x 5
    60lbs x 5 + Drop set of 30% = 40lbs
    Last edited by Zorachus; 06-03-2014 at 05:12 AM.

  9. #34
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 06-05-14
    Week 8

    - Dumbbell Shoulder Press = 70% of 1Rep Max = 160lbs
    4 sets of 3 - 5 reps.
    50lbs x 5
    50lbs x 5
    50lbs x 5
    50lbs x 5 + Drop set of 30% = 35lbs
    2-3 minutes rest between sets.

    - Upright Barbell Row
    3 sets of 3 - 5 reps.
    60lbs x 5
    60lbs x 5
    60lbs x 5 + Drop set of 30% = 40lbs
    2-3 minutes rest between sets.

    - Face Pulls ( add 10lbs next week )
    3 sets of 3 - 5 reps.
    70lbs x 5
    70lbs x 5
    70lbs x 5 + Drop set of 30% = 50lbs
    1-2 minutes rest between sets.

    - Barbell E-Z Curl Shrugs ( Add 10lbs next week )
    4 sets of 6 - 8 reps.
    100lbs x 6
    100lbs x 6
    100lbs x 6
    100lbs x 6 + Drop set of 30% = 60lbs
    1 minute rest between sets.

    - Bentover Side Laterals
    3 sets of 3 - 5 reps.
    25lbs x 5
    25lbs x 5
    25lbs x 5 + Drop set of 30% = 15lbs
    1 minute rest between sets.

  10. #35
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 06-06-14
    Week 8

    - Squats = 70% of 1Rep Max = 340lbs
    4 sets of 3 - 5 reps.
    215lbs x 5
    215lbs x 5
    215lbs x 5
    215lbs x 5 + Drop set of 30% = 160lbs
    2-3 minutes rest between sets.

    - Split Squats
    3 sets of 3 - 5 reps.
    60lbs Bar x 5
    60lbs Bar x 5
    60lbs Bar x 5 + Drop set of 30% = 45lbs
    1-2 minutes rest between sets.

    - Laying Leg Curls
    3 sets of 3 - 5 reps
    60lbs x 5
    60lbs x 5
    60lbs x 5 + 15 second Rest pause
    1-2 minutes rest between sets.

    - Leg Extensions
    3 sets of 3 - 5 reps.
    110lbs x 5
    110lbs x 5
    110lbs x 5

    - Abs
    3 x sets of 8-15 reps.
    1 minute rest between sets.

  11. #36
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 06-09-14
    Week 9

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

    - Bench Press 40% of 1Rep Max = 230lbs
    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.
    35lbs x 15
    35lbs x 14
    35lbs 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.
    55lbs x 15
    55lbs x 15
    55lbs x 15
    55lbs 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
    50lbs x 12
    50lbs x 12
    50lbs x 12

    - Pushups
    3 sets ( Higher reps as weeks go on )
    BW x 8
    BW x 8
    BW x 8
    Last edited by Zorachus; 06-09-2014 at 05:45 AM.

  12. #37
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 06-10-14
    Week 9

    - Bent Over Two-Dumbbell Row
    4 sets of 12 - 15 reps
    35lbs x 15
    35lbs x 14
    35lbs x 13
    35lbs x 12 + 15 second Rest pause

    - Wide-Grip Pulldown Behind in front face
    3 sets of 12 - 15 reps
    70lbs x 15
    70lbs x 13
    70lbs x 14 + 15 second rest pause

    - Straight-Arm Pulldown
    3 sets of 12 - 15 reps
    50lbs x 15
    50lbs x 13
    50lbs x 12 + 15 second rest pause

    - Seated Cable Rows
    3 sets of 12 - 15 reps
    50lbs x 15
    50lbs x 13
    50lbs x 12 + 15 second Rest Pause

    - Barbell Curl
    4 sets of 12 - 15 reps
    50lbs x 15
    50lbs x 14
    50lbs x 13
    50lbs x 12 + 15 second Rest Pause

    - Incline Dumbbell Curl
    3 sets of 12 - 15 reps
    20lbs x 15
    20lbs x 13
    20lbs x 12 + 15 second rest pause

    - Crunches
    3 sets of 20 - 30 reps

  13. #38
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 06-12-14
    Week 9

    - Dumbbell Shoulder Press = 40% of 1Rep Max = 170lbs
    4 sets of 12-15 reps.
    35lbs x 15
    35lbs x 14
    35lbs x 13
    35lbs x 12 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 12 - 15 reps
    15lbs x 15
    15lbs x 14
    15lbs x 13 + 15 second Rest pause

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

    - Seated Bent-Over Rear Delt Raise
    12lbs x 15
    12lbs x 14
    12lbs x 13 + 15 second Rest pause

    - Smith machine shrug
    4 sets of 12 - 15 reps
    110lbs x 15
    110lbs x 14
    110lbs x 13
    110lbs x 12 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps

  14. #39
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 06-13-14
    Week 9

    - Squats = 40% of 1Rep Max = 350lbs
    4 sets of 12 - 15 reps.
    130lbs x 15
    130lbs x 14
    130lbs x 13
    130lbs x 12 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 12 - 15 reps.
    100lbs x 15
    100lbs x 14
    100lbs 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
    60lbs x 14
    60lbs x 13
    60lbs x 12

    - Crunches
    3 x sets of 20 - 30 reps.
    1 minute rest between sets.
    Last edited by Zorachus; 06-13-2014 at 05:42 AM.

  15. #40
    Senior Member Zorachus's Avatar
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    Upper Body A
    Monday - 06-16-14
    Week 10

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

    - Bench Press 50% of 1Rep Max = 230lbs
    3 sets of 9 -11 reps.
    110lbs x 11
    110lbs x 10
    110lbs x 9 + 15 second rest pause to failure + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 9 - 11 reps.
    40lbs x 10
    40lbs x 10
    40lbs x 10 + 15 second Rest-pause on final set + ( did 8 )
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 10
    20lbs x 10
    20lbs x 10 + 15 second Rest-pause on final set +
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    3 sets of 9 -11 reps.
    65lbs x 10
    65lbs x 10
    65lbs x 10 + 15 second rest pause on final set
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 9 -11 reps
    25lbs x 10
    25lbs x 10
    25lbs x 10 + 15 second rest pause on final set

    - Close-Grip Barbell Bench Press
    3 sets of 9 -11 reps
    55lbs x 10
    55lbs x 10
    55lbs x 10

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

  16. #41
    Senior Member Zorachus's Avatar
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    Lower Body A
    Tuesday - 06-17-14
    Week 10

    - Bent Over Two-Dumbbell Row
    4 sets of 9 -11 reps
    40lbs x 11
    40lbs x 10
    40lbs x 9
    40lbs x 9 + 15 second Rest pause

    - Wide-Grip Pulldown to chest
    3 sets of 9 - 11 reps
    80lbs x 11
    80lbs x 10
    80lbs x 9 + 15 second rest pause

    - Straight-Arm Pulldown
    3 sets of 9 - 11 reps
    55lbs x 11
    55lbs x 10
    55lbs x 9 + 15 second rest pause

    - Seated Cable Rows
    3 sets of 9 -11 reps
    60lbs x 11
    60lbs x 10
    60lbs x 9 + 15 second Rest Pause

    - Barbell Curl
    4 sets of 9 -11 reps
    50lbs x 9
    50lbs x 9
    50lbs x 9
    50lbs x 9 + 15 second Rest Pause

    - Incline Dumbbell Curl
    3 sets of 9 - 11 reps
    25lbs x 9
    25lbs x 9
    25lbs x 9 + 15 second rest pause

    - Concentration Curls
    3 sets of 9 - 11 reps
    30lbs x 9
    30lbs x 9
    30lbs x 9

    - Weighted Crunches
    10lbs x 20reps x 3

  17. #42
    Senior Member Zorachus's Avatar
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    Upper Body B
    Thursday - 06-19-14
    Week 10

    - Dumbbell Shoulder Press = 50% of 1Rep Max = 170lbs
    4 sets of 9 -11 reps.
    40lbs x 11
    40lbs x 10
    40lbs x 9
    40lbs x 9 + 15 second Rest-pause on final set
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 9 - 11 reps
    20lbs x 11
    20lbs x 10
    20lbs x 9 + 15 second Rest pause

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

    - Seated Bent-Over Rear Delt Raise
    15lbs x 11
    15lbs x 10
    15lbs x 9 + 15 second Rest pause

    - Smith machine shrug
    4 sets of 9 - 11 reps
    120lbs x 11
    120lbs x 10
    120lbs x 9
    120lbs x 9 + 15 second Rest pause

    - Seated Calf Raise
    4 sets of 20 -25 reps

  18. #43
    Senior Member Zorachus's Avatar
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    Lower Body B
    Friday - 06-20-14
    Week 10

    - Squats = 50% of 1Rep Max = 350lbs
    4 sets of 9 - 11 reps.
    165lbs x 11
    165lbs x 10
    165lbs x 9
    165lbs x 9 + 15 second Rest pause
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 9 - 11 reps.
    110lbs x 11
    110lbs x 10
    110lbs x 9

    - Romanian Deadlift
    4 sets of 9 - 11 reps.
    60lbs x 11
    60lbs x 10
    60lbs x 9
    60lbs x 9

    - Lying Leg Curls
    3 sets of 9 - 11 reps
    65lbs x 11
    65lbs x 10
    65lbs x 9

    - Weighted Crunches
    3 x sets of 15 reps.
    1 minute rest between sets.

  19. #44
    Senior Member Zorachus's Avatar
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    Been sick the past couple of weeks, had to take time off.

  20. #45
    Senior Member Zorachus's Avatar
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    Upper Body A
    DELOAD 07-04-14
    Week 10

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

    - Bench Press 50% of 1Rep Max = 230lbs
    3 sets of 8 reps.
    110lbs x 8
    110lbs x 8
    110lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Press - Reverse Grip
    3 sets of 9 - 11 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 9 - 11 reps.
    20lbs x 8
    20lbs x 8
    20lbs x 8
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    3 sets of 8 reps.
    65lbs x 8
    65lbs x 8
    65lbs x 8
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 8 reps
    25lbs x 8
    25lbs x 8
    25lbs x 8

    - Close-Grip Barbell Bench Press
    3 sets of 8 reps
    55lbs x 8
    55lbs x 8
    55lbs x 8

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

  21. #46
    Senior Member Zorachus's Avatar
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    DELOAD

    Lower Body A
    07-05-14
    Week 10

    - Bent Over Two-Dumbbell Row
    4 sets of 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Wide-Grip Pulldown to chest
    3 sets of 10 reps
    80lbs x 10
    80lbs x 10
    80lbs x 10

    - Straight-Arm Pulldown
    3 sets of 10 reps
    55lbs x 10
    55lbs x 10
    55lbs x 10

    - Seated Cable Rows
    3 sets of 10 reps
    60lbs x 10
    60lbs x 10
    60lbs x 10

    - Barbell Curl
    4 sets of 10 reps
    40lbs x 10
    40lbs x 10
    40lbs x 10
    40lbs x 10

    - Concentration Curls
    3 sets of 10 reps
    30lbs x 10
    30lbs x 10
    30lbs x 10

    - Weighted Crunches
    10lbs x 20reps x 3

  22. #47
    Senior Member Zorachus's Avatar
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    Upper Body B
    Monday 07-07-14
    Week 11

    - Dumbbell Shoulder Press = 60% of 1Rep Max = 170lbs
    4 sets of 6 - 8 reps.
    40lbs x 8
    40lbs x 8
    40lbs x 8
    40lbs x 8 + 30% Drop set IMMEDIATELY of 30lbs
    2-3 minutes rest between sets.

    - Side Lateral Raise
    3 sets of 8 reps
    20lbs x 8
    20lbs x 8
    20lbs x 8 + 30% Drop set IMMEDIATELY of 15lbs

    - Upright Dumbbell Row
    3 sets of 8 reps.
    30lbs x 8
    30lbs x 8
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Seated Bent-Over Rear Delt Raise
    15lbs x 8
    15lbs x 8
    15lbs x 8 + 30% Drop set IMMEDIATELY of 12lbs

    - Smith machine shrug
    4 sets of 8 reps
    130lbs x 8
    130lbs x 8
    130lbs x 8
    130lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs

    - Seated Calf Raise
    4 sets of 20 -25 reps

  23. #48
    Senior Member Zorachus's Avatar
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    Lower Body B
    Tuesday 07-08-14
    Week 11

    - Squats = 50% of 1Rep Max = 350lbs
    4 sets of 8 reps.
    165lbs x 8
    165lbs x 8
    165lbs x 8
    165lbs x 8 + 30% Drop set IMMEDIATELY of 115lbs
    2-3 minutes rest between sets.

    - Leg Extensions
    3 sets of 8 reps.
    110lbs x 8
    110lbs x 8
    110lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs

    - Romanian Deadlift
    4 sets of 8 reps.
    60lbs x 8
    60lbs x 8
    60lbs x 8
    60lbs x 8

    - Lying Leg Curls
    3 sets of 8 reps
    65lbs x 8
    65lbs x 8
    65lbs x 8

    - Weighted Crunches
    3 x sets of 15 reps.
    1 minute rest between sets.

  24. #49
    Senior Member Zorachus's Avatar
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    Upper Body A
    Thursday - 07-10-14
    Week 11

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

    - Bench Press 60% of 1Rep Max = 230lbs
    4 sets of 6 - 8 reps.
    125lbs x 6
    125lbs x 6
    125lbs x 7
    125lbs x 8 + 30% Drop set IMMEDIATELY of 90lbs
    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 + 30% Drop set IMMEDIATELY of 30lbs
    2-3 minutes rest between sets.

    - Incline Dumbbell Flyes
    3 sets of 6 - 8 reps.
    25lbs x 8
    25lbs x 8
    25lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs
    1-2 minutes rest between sets.

    - Triceps Press-Downs
    4 sets of 6 - 8 reps.
    70lbs x 8
    70lbs x 8
    70lbs x 8
    70lbs x 8 + 30% Drop set IMMEDIATELY of 50lbs
    1 minute rest between sets.

    - Standing Dumbbell Triceps Extension
    3 sets of 6 - 8 reps
    30lbs x 8
    30lbs x 8
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Close-Grip Barbell Bench Press
    3 sets of 6 - 8 reps
    60lbs x 6
    60lbs x 7
    60lbs x 8 + 30% Drop set IMMEDIATELY of 40lbs

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

  25. #50
    Senior Member Zorachus's Avatar
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    Lower Body A
    Friday - 07-11-14
    Week 11

    - Bent Over Two-Dumbbell Row
    4 sets of 6 - 8 reps
    50lbs x 6
    50lbs x 6
    50lbs x 7
    50lbs x 8 + 30% Drop set IMMEDIATELY of 35lbs

    - Deadlift 60% of 1Rep Max = 300lbs
    3 sets of 6 - 8 reps
    160lbs x 6
    160lbs x 7
    160lbs x 8 + 30% Drop set IMMEDIATELY of 120lbs

    - Wide-Grip Pulldown to chest
    3 sets of 6 - 8 reps
    90lbs x 6
    90lbs x 7
    90lbs x 8 + 30% Drop set IMMEDIATELY of 60lbs

    - Straight-Arm Pulldown
    3 sets of 6 - 8 reps
    60lbs x 6
    60lbs x 7
    60lbs x 8 + 30% Drop set IMMEDIATELY of 40lbs

    - Seated Cable Rows
    3 sets of 6- 8 reps
    70lbs x 6
    70lbs x 7
    70lbs x 8 + 30% Drop set IMMEDIATELY of 50lbs

    - Barbell Curl
    4 sets of 6 - 8 reps
    50lbs x 6
    50lbs x 6
    50lbs x 7
    50lbs x 8 + 30% Drop set IMMEDIATELY of 30lbs

    - Concentration Curls
    3 sets of 6 - 8 reps
    30lbs x 6
    30lbs x 7
    30lbs x 8 + 30% Drop set IMMEDIATELY of 20lbs

    - Weighted Crunches
    3 x 15
    Last edited by Zorachus; 07-11-2014 at 06:03 AM.

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