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Old 06-10-2012, 10:26 AM   #11
glwanabe
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The Dr. will see us now.

Get after it Sir!!
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Old 06-11-2012, 10:14 PM   #12
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Originally Posted by glwanabe View Post
The Dr. will see us now.

Get after it Sir!!
Hello GL! good to have you in this log.
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Old 06-11-2012, 10:29 PM   #13
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Default 11th June 2012

Hypertrophy day - I

Squats
45 x 12
135 x 3 sets x 10

Leg Press
130 x 10
220 x 10
310 x 3 sets x 8

Seated calf raise
50 x 15
100 x 4 ... mad cramps. took a 3 minute break and got back to it
100 x 3 sets x 12

Standing calf raise
90 x 15
180 x 12
250 x 3 sets x 12

Incline DB curls
20 x 3 sets x 8

Preacher curls
35 x 3 sets x 10

Wrist curls
45 x 3 sets x 12

I plan on keep the squats light and build up to high reps on the hypertrophy days ... to around 20 reps per set. Lets see where high rep squats take me. I expect high rep squats to fire up the metabolism which should be good for losing the flab. This is one of the ideas mentioned by Gironda in his book "Unleashing the Wild Physique". While Gironda was against heavy squatting for most bodybuilders, he did advocate low-moderate weight high rep squats for firing up the metabolism. Lets see how far this holds good for me.

The heavier weights for 5 reps will go on as usual on the power days.
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Old 06-12-2012, 01:20 PM   #14
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I plan on keep the squats light and build up to high reps on the hypertrophy days ... to around 20 reps per set. Lets see where high rep squats take me. I expect high rep squats to fire up the metabolism which should be good for losing the flab.
I have no doubt it will serve you well. Should be great for conditioning too.
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Old 06-13-2012, 08:14 AM   #15
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Default 12th June 2012

Hypertrophy day - II

DB Bench press
25 x 12
45 x 3 sets x 8

Incline BB bench press
45 x 12
105 x 3 sets x 8

Cable crossovers
42 x 3 sets x 12

DB flyes
20 x 3 sets x 10

French press
50 x 3 sets x 8

Skull crushers
40 x 3 sets x 8

Rope pushdowns
56 x 3 sets x 10

Abs
Decline crunches 3 sets x 15

Last edited by kitarpyar; 06-13-2012 at 09:41 PM.
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Old 06-13-2012, 09:41 PM   #16
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Default 13th June 2012

Hypertrophy day - III

DB Rows
30 x 12
50 x 3 sets x 10

Seated rows
112 x 3 sets x 12

Lat pulldowns
98 x 3 sets x 8

Straight bar pushdown
56 x 3 sets x 10

Wide grip upright rows
45 x 12
65 x 3 sets x 10

DB side lateral
15 x 3 sets x 12

Must say I prefer the power days ... less lifts, low reps and more sets per lift. Tomorrow is rest and Friday is back to power day ... bench and squats
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Old 06-13-2012, 09:47 PM   #17
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Must say I prefer the power days
Ditto.

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Old 06-15-2012, 08:22 PM   #18
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Default 15th June 2012

Power day - I

Bench press
45 x 15
105 x 6
145 x 5 sets x 3

Squats
45 x 12
135 x 7
165 x 5 sets x 5

Barbell curls
45 x 8
75 x 3 sets x 5

Standing calf raise
90 x 10
180 x 8
270 x 6
300 x 3 sets x 6

Abs
Decline crunches 3 sets x 15

Everything felt light as a feather. But I will not rush it. 10lbs increase / session on squats will do for now.

All in all a good day. Feel fresh despite the diet deficit. A part of it may be due to work, lol. I have been meaning to read a particular paper on statistical mechanics, and I read through it carefully today, working through all the 104 equations. For a while, my head seemed like it would burst - after all I am not a mathematician or theoretician, but I managed it all the same
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Old 06-15-2012, 08:30 PM   #19
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Still a long way to go, but I would happily settle for a physique like the British boxer David Haye ...









Interestingly, misspelling Haye as Hayes brings up this link, lol

Monster Island News: David Hayes Does It All In Return To Yucca Flats: Desert Man-Beast
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Old 06-16-2012, 06:29 AM   #20
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Good to see you back at it. I've been wondering about you. Your presence has been sorely missed here. Great looking sessions and diet strategy.
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