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Old 04-18-2013, 10:19 PM   #61
hardlymovin2003
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Originally Posted by EliteDreams View Post
Good work HM, keep it up!
Appreciate it. Will do!
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Old 04-18-2013, 10:27 PM   #62
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Workout A...Thursday, April, 18th

Powertec Machine Squats (+5lbs)
Warm Up- 90x10
285x6, 285x6, 285x6

Felt very strong on these today. Definitely was using nothing but the legs here.

Flat Dumbbell Bench Press (+)
Warm Up (Powertec Machine Flat Bench Press)- 90x15, 180x7
77.5x6, 77.5x6, 77.5x6 on right arm and then 77.5x5 on left arm

So I added weight and progressed but I failed on my left arm on the last set. I think I will just keep the weight the same next workout and go from there. Each set was to failure and it was a grind so keeping the weight the same should help me be more "in control" of the weight.

One Arm Dumbbell Rows (+2.5lbs)
82.5x8/8, 82.5x8/8

I started with my left arm again and used a little chalk for my grip and the first sets felt really good. When I got to the second set with my left arm it was really a grind to get all 8 reps with my left arm. My right arm it was again very smooth with great form but very heavy of course.

E-Z Barbell Upright Rows (+2.5lbs)
100x8, 100x8

I used chalk for my grip here as well and it seemed to help a little bit. I felt very in control with the weight and not much to say here.

Triceps Pushdowns (+2.5lbs, +4reps)
90x10, 90x10

These were very heavy and I used a tad bit of momentum with these. It was nothing extreme but my form probably could have been better. I might leave the weight the same next workout to really get the form 100%.

Overall:

It was VERY hot in my garage working out and I was very tired again today but managed to get my workout in. A few times I was close to throwing up my shake because of how hot it was and the intensity I am working out with. I'm happy about this workout and I'm feeling very strong.

Thanks!
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Old 04-21-2013, 09:31 PM   #63
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Workout B...Sunday, April, 21st

RDL Deadlifts (+5lbs)
Warm Up- 135x10 (slow)
230x6, 230x6, 230x6

From, grip and everything just felt really strong today on these. Probably the best everything felt so far.

Powertec Machine Shoulder Press (+2.5lbs)
205x6, 205x6, 205x6

These were very heavy today and the last set was very close to failure.

Barbell Rows (+2.5lbs)
167.5x8, 167.x8

My form was pretty good overall on these but the last few reps on both sets were a struggle to say the least. I may keep the weight the same next week.

Powertec Machine Incline Bench Press (+)
260x8, 260x7

I failed on the 8th rep halfway up on the last set. I knew I was probably going to fail after I failed on dumbbell bench press last workout.

E-Z Barbell Curls (+2.5lbs)
90x8, 90x8

I felt very strong on these today and it felt very good on my biceps. Nice slow and controlled movement. My last set on the last rep it was a struggle but not to failure.

Overall:

I felt like this was a good workout but each week it is becoming more and more of a struggle to add weight. It's really becoming a grind and I may switch to another program. The program I may end up switching to would be this one...

A rotation that hits each bodypart once every 4-5 days.

1.
Squat 2-3 x 5, 1 x 10
Ham Work 3 x 8
BB Row 4 x 6
Bicep Iso 2 x 10

2.
Bench Press 3 x 5
Dips 3 x 8
Side Laterals 3 x 10
Tricep Iso 2 x 10

3.
Deadlift 3 x 5
Leg Press 2 x 10 or 1 x 20
Pullups 20-40 reps
Bicep Iso 2 x 10

4.
DB or Incline Bench 3 x 5
Flyes 3 x 8-12
OH Press 3 x 6-8
Tricep Iso 2 x 10

Workout on Mon/Wed/Fri/Mon and alternate workouts 1/2/3/4 etc...

Let me know what you all think about this. I'm obviously still keeping all my lifts that I have done in this full body workout and I am going to change some things around in this program to the equipment I have but it'll be focused around my full body lifts and the basics. I feel I have made great progress on this full body in a short period of time and I'm very happy with that.

Thoughts?

Thanks everyone!
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Old 04-22-2013, 04:02 AM   #64
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in my none expert opinon i think it will serve you well
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Old 04-22-2013, 07:14 AM   #65
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Originally Posted by leefarley View Post
in my none expert opinon i think it will serve you well
Hey thanks for the feedback! Just curious whats your reasoning behind it?
Thanks man just liked to hear your opinion!
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Old 04-22-2013, 07:28 AM   #66
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Quote:
Originally Posted by hardlymovin2003 View Post
Hey thanks for the feedback! Just curious whats your reasoning behind it?
Thanks man just liked to hear your opinion!
well it has the big lifts and and a good amount of rest/grow days between workouts and bodyparts.
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Old 04-22-2013, 07:57 AM   #67
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Quote:
Originally Posted by leefarley View Post
well it has the big lifts and and a good amount of rest/grow days between workouts and bodyparts.
Yeah I agree. I liked the program too. Thought it was simple enough with some good variety. I'll of course be keeping some of my machine lifts such as shoulder press, squats, and incline bench. Just going to keep progressing on all my lifts I did on this fullbody. Thanks for the response back.
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Old 04-23-2013, 08:09 PM   #68
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Keep up the gains!
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Old 04-23-2013, 08:42 PM   #69
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Keep up the gains!
Thanks, just started my new routine today!
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Old 04-23-2013, 08:54 PM   #70
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Tuesday, April, 23rd

Flat Dumbbell Bench Press 3x5
Warm Up (Powertec Machine Flat Bench Press)- 90x15, 180x7
80x5, 80x4, 80x4

This is the highest I've ever gone on dumbbell bench press so I'm very excited about that. I wasn't able to get all 5 reps on all three sets but I did not lift to failure. I'll continue to leave the weight until I'm able to get all 15 reps.

Weighted Dips 4x8
40x8, 42.5x8, 45x8, 47.5x8

I was originally going to be doing three sets but decided to do a fourth. I wasn't sure which weight to start with since I haven't done them in a while so just started with 40lbs and kept adding 2.5lbs until it got heavy. It didn't really get too heavy so next time I do these I'll obviously be adding more weight.

E-Z Barbell Upright Rows 2x8 (+2.5lbs)
102.5x8, 102.5x8

In the original template this is lateral raises but I wanted to keep upright rows and all my other lifts in my full body routine. So I added these here in place of the lateral raises for the time being. I was able to add 2.5lbs and it was pretty heavy today.

Triceps Pushdowns 2x10 (+4reps)
90x12, 90x12

I kept the weight the same here like I said I was going to do but I managed to pump out two extra reps per set and it felt really good on my triceps today.

Overall:

I'm very happy with the change in routine. I finished this workout in less time than my full body and really was able to focus on my upper body here (minus back obviously). I really think I'm going to enjoy this routine because it's a rotation of three days a week. I wanted to keep my workout days at three times a week I just really like that because I feel it gives me plenty of rest. I like that I'll still be hitting all my muscle groups twice a week and I'll be using a little bit more volume overall as well. So I'm looking forward to progressing on all my lifts on this new routine.

I highly recommend that full body routine I was originally using for anybody also and I'm so glad I found it and stuck to it for 5-6 weeks whatever it was. I felt it really got my lifts up to where they were before when I lifted and made strength gains on rippetoes a while back and of course other routines and even beyond that point. My weight is sitting at around 157-158lbs which when I started it was around 153-154lbs so I made some slow progress in weight and I made a lot of strength gains. My arm size also went up .2-.3inches overall (I didn't really measure anything else). All's I know is slow and steady wins the race and I'm in no big rush with anything!

Thanks everyone for following and I'm obviously just going to continue my new routine in this thread.

Have a good night!

Last edited by hardlymovin2003; 04-23-2013 at 08:56 PM.
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