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Old 12-19-2011, 11:44 PM   #2
jasonjduke
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"The Dragon. A beast of such power that if you were to see it whole and all complete in a single glance, it would burn you to cinders." Merlin - Excalibur

My quest begins again in the proving grounds of the Iron Warriors...

PROGRAM #1

WEEK #1

Session #1 - November 13th 2011
Weigh-In 204lbs.
Body Fat 15%
35 Min.
Barbell Back Squats 15x135 / 15x185 / 15x225
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x165
Barbell Bent-Over Row 3x12x155

Good start session – weights seem good. I was very winded as I now live 4,000 to 5,000 feet higher than I have lived for the last 15 years. I think the altitude has had an effect on my breathing/oxygen capacity.

Session #2 - November 15th 2011
35 Min.
Incline Dumbbell Bench Press (15%) 3x12x55
Neutral Grip Chin-Ups 5/4/3/2/1 = 15 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x155
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x8xBW
Butt Rib Curls 3x12x45

Session #3 - November 17th 2011
35 Min.
Stiff-Legged Deadlifts 3x12x135
Standing Military Press 3x12x115
Dumbbell Chest Flyes 3x12x35
Leg Extensions 3x12x75
Barbell Wrist Curls 2x20x75
Seated Calf Raises 2x20x135
Wide Grip Dips 20xBW

WEEK #1 SUMMARY: 1st week back after a mostly 6 month layoff. Weight generally light and I was very winded due to altitude effects.

WEEK #2

Session #4 - November 20th 2011
Weigh-In 204lbs.
Body Fat 15%
40 Mins.
Barbell Back Squats 15x185 / 15x205 / 15x225
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x175
Barbell Bent-Over Row 3x12x165
Zottman Curls 3x12x30

Holding back the weights on the squats to let my breathing catch up, otherwise progression continues with a big jump of 10 pounds on bench and rows. Added Zottmans for a bit more work until the weights on bench and rows become great enough.

Session 5 - November 22nd 2011
40 Min.
Incline Dumbbell Bench Press (15%) 3x12x60
Neutral Grip Chin-Ups 5/4/3/3/3/2/1 = 21 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x165
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x10xBW
Butt Rib Curls 3x12x45

Session #6 - November 25th 2011
40 Min.
Stiff-Legged Deadlifts 3x12x155
Standing Military Press 12x125 / 10x125 / 9x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x88
Barbell Wrist Curls 2x20x85
Seated Calf Raises 2x20x165
Wide Grip Dips 25xBW

WEEK #2 SUMMARY: Progressing nicely. Sets are a bit high and rest breaks low due to conditioning with generally light weights.

WEEK #3

Session #7 - November 27th 2011
Weigh-In 205lbs.
Body Fat 15%
40 Mins.
Barbell Back Squats 15x185 / 15x225 / 15x245
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x180
Barbell Bent-Over Row 3x12x170
Zottman Curls 3x12x30

Session #8 – November 29th 2011
40 Min.
Incline Dumbbell Bench Press (15%) 3x12x60
Neutral Grip Chin-Ups 6/5/4/3/3/2/1 = 24 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x175
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x12xBW
Butt Rib Curls 3x12x45

Session #9 – December 1st 2011
40 Min.
Stiff-Legged Deadlifts 3x12x175
Standing Military Press 12x125 / 12x125 / 10x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x99
Barbell Wrist Curls 2x20x95
Seated Calf Raises 2x20x180
Wide Grip Dips 25xBW

WEEK #3 SUMMARY: Good stuff all around. Physique is beginning to show signs of development. Making the very few reps I can make on military presses. Those small muscles tire so quickly, but this really calls on my neck and secondary muscles – so development is very good here.

WEEK #4

Session #10 – December 4th 2011
Weigh-In 206lbs.
Body Fat 15%
45 Mins.
Barbell Back Squats 15x225 / 15x255 / 15x285
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x185
Barbell Bent-Over Row 3x12x175
Cheat Curls 10x115

Substituted Cheat Curls for the Zottmans as my biceps are most likely getting over trained. I used Cheat Curls to coax some power out of the biceps.

Session #11 –December 6th 2011
40 Min.
Incline Dumbbell Bench Press (15%) 3x12x65
Neutral Grip Chin-Ups 8/6/4/3/3/2/1 = 27 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x175
Wide Grip Barbell Breathing Pullovers 20x15
Rvrs. Wide Drip Gironda Dips 3x12xBW
Butt Rib Curls 3x12x45

Session #12 – December 8th 2011
40 Min.
Stiff-Legged Deadlifts 3x12x185
Standing Military Press 12x125 / 12x125 / 11x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x110
Barbell Wrist Curls 15x115 / 20x105
Seated Calf Raises 2x20x180
Wide Grip Dips 25xBW

WEEK #4 SUMMARY: Body beginning to feel a bit bogged down due to so many sets being done on a weekly basis. I will stop progression in all but the important compounds.

WEEK #5

Session #13 – December 11th 2011
Weigh-In 207lbs.
Body Fat 15%
50 Mins.
Barbell Back Squats 15x225 / 15x265 / 15x295
Rader Breathing Pulls 2-3 sets of 15 reps
Wide Grip Barbell Breathing Pullovers 20x15
Barbell Bench Press 3x12x190
Barbell Bent-Over Row 3x12x180

Cutting bi’s out today. I am starting to feel the work on these Squats and I am breathing very hard now with these. Everything else is progressing good, may make a good 10 pound jump on bench as I felt particularly strong on these. Going for 315x15 next week and I will cut the workload a bit the rest of this week. Rest between squat sets is up from 2-3 minutes to 5 now.

Session #14 –December 13th 2011
45 Min.
Incline Dumbbell Bench Press (15%) 3x12x65
Neutral Grip Chin-Ups 8/7/5/3/3/2 = 28 total reps
Close Stance Barbell Back Squats (3” Width) 3x15x195
Wide Grip Barbell Breathing Pullovers 20x15
Butt Rib Curls 3x12x45

Gironda Dips cut while I keep reaching for 225 on the 3” close stance squats.

Session #15 – December 15th 2011
40 Min.
Stiff-Legged Deadlifts 3x12x195
Standing Military Press 12x125 / 11x125 / 10x125
Dumbbell Chest Flyes 3x12x40
Leg Extensions 3x12x110
Barbell Wrist Curls 2x20x105
Seated Calf Raises 2x20x180
Wide Grip Dips 25xBW

WEEK #5 SUMMARY: Took 15x295 going to go for 15x315. I am going to start moving the exercises around and cutting some sets of the 2nd and 3rd training sessions of the week, but I am not changing any of the exercises. It appears the progression on the Military Presses is lost due to the Stiff Legged Deadlifts starting to steal some of the power from my back – may move this around.

Last edited by jasonjduke; 12-20-2011 at 12:13 AM.
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