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Old 06-17-2013, 02:54 PM   #81
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Thanks Elite! Been grinding pretty hard lately.
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Old 06-17-2013, 10:04 PM   #82
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Cycle 18 Week 2 Squat

Squat:
135 x 10
185 x 3
205 x 3
235 x 5
Coulda had more, didn't have my normal crew pushing me on...

Back Extensions:
45 Plate x 10
45 Plate x 10
45 Plate x 10
45 Plate x 10
45 Plate x 10

Calves:
35 x 20
25 x 20
25 x 20
25 x 20
25 x 20

Side Bends:
45 Plate x 20
45 Plate x 20
45 Plate x 20

Weighted Situps:
25 Plate x 10
25 Plate x 10
25 Plate x 10

Chins:
10 sets of 10
TOTAL 100 reps throughout workout.

Nothing special here, just trying to get super strong in the big lifts. Looking at all the different isolation machines around the gym is tempting, but I'm only 178 pounds and I desperately want more strength and muscle mass, so I know the most bang for my buck will get me my goals, not cable tricep french press machines.

Goodnight all.
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Old 06-18-2013, 05:18 AM   #83
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Great work Palmer! Keep it going!!!
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Old 06-18-2013, 01:10 PM   #84
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Thanks Hunt!
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Old 06-20-2013, 10:32 AM   #85
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What were your squats 18 weeks ago? Just wondering how this journey has been going.
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Old 07-19-2013, 10:27 AM   #86
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It's been a while since I've posted here. I completed cycle 18 & 19 of 5/3/1, with no deloads on either cycle. I took a week off and have started a Legs Push Pull routine, so I guess I will post all the workouts of that routine, so far. I do 3 days on 1 day off. Sometimes I have more or less rest days based on schedules.
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Old 07-19-2013, 10:42 AM   #87
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Week 1 Legs Day

Squat:
135 x 10
185 x 3
210 x 5
210 x 5
210 x 5

Leg Press:
2pps + 10's x 10
2pps + 10's x 10
2pps + 10's x 10
2pps + 10's x 10
2pps + 10's x 10

Calves:
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20

Week 1 Push Day

Bench:
135 x 10
155 x 6
190 x 5
190 x 5
190 x 5

OHP:
95 x 8
95 x 8
95 x 8
95 x 8

Dips:
BW x 20
BW x 15

Pushups:
20
20
20

CGBP:
135 x 10
135 x 10
135 x 10

Week 1 Pull Day

Pendlay Rows:
135 x 8
135 x 8
135 x 8
135 x 8

Underhand Chins:
BW + 25 x 8
BW + 25 x 8
BW + 25 x 8
BW x 8
BW x 8

BB Curls:
75 x 8
75 x 8
75 x 8
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Old 07-19-2013, 10:48 AM   #88
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Week 2 Legs Day

Squat:
135 x 10
185 x 3
215 x 5
215 x 5
215 x 5

Leg Press:
2.25 pps x 10
2.25 pps x 10
2.25 pps x 10
2.25 pps x 10
2.25 pps x 10

Calves:
50 x 20
50 x 20
50 x 20
50 x 20
50 x 20

Calves (Leg Press):
135 x 20
135 x 20
135 x 20

Abs Circuit:
Leg Raises: 15 Reps
DB Side Bends: 50lb DB x 20
Weighted Situps: 25 Plate x 10
Completed for total of 5 sets. All exercises back to back, then 1 minute rest, repeat.

Week 2 Push Day

Bench:
135 x 10
155 x 5
195 x 5
195 x 5
195 x 5
195 x 5

OHP:
100 x 8
100 x 8
100 x 8

Pec Dec:
80 x 12
80 x 12
80 x 12

Tricep Pushdowns:
125 x 8
125 x 8
125 x 8
125 x 8
125 x 8

Overhead Tricep Extensions (Cable):
50 x 12
50 x 12
50 x 12

Week 2 Pull Day

Pendlay Rows:
135 x 10
155 x 10
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

Pullups:
BW x 12
BW x 12
BW x 12
BW x 12
BW x 12

Underhand Lat Pulldowns:
115 x 8
130 x 8
130 x 8
130 x 8

Barbell Curls:
75 x 8
75 x 8
65 x 8
65 x 8
65 x 8

Hammer Curls:
30 x 6
30 x 8
30 x 8

Skipped Face Pulls due to pressed for time.
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Old 07-19-2013, 10:54 AM   #89
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This is a somewhat detailed post about my new routine, Legs Push Pull.

Now sometimes I lift in my friends basement, so I can still do the main movements but sometimes I can't do Pec Dec, so you might see me not perform some of those exercises on some days, most likely fridays or saturdays, sometimes sundays.

Legs Day:
Squat usually do 3-5 x 8 but also 5x8-10
Leg Press 5 sets of 10
(If at Vent Fitness) Ham Curls
Calves 5 sets of 20
Abs Circuit

Push Day:
Barbell bench 3-5 sets of 5 or 5 sets of 8-10
Standing OHP 3-5 sets of 8
Weighted Pushups
Pec Dec
Tricep Pushdowns 5 sets of 8
Overhead Tricep Extensions 5 sets of 8-12

Pull Day:
Pendlay Rows 5 sets of 8
Chins 5 sets of 8-15
Dumbbell Rows 5 sets of 8-10
Barbell Curls 5 sets of 8
Hammer Curls or other bicep exercise 5 sets of 8
Face Pulls: 5 sets of 8-15

It's a bit to get used to this volume after running Wendlers 5/3/1 but it's awesome. I will add or drop weight as I see fit, rest and eat like a king. I have alternate push days like a Incline Bench, Dumbbell Military, Lat Raises and other things as a pull day with more Shoulder emphasis. Besides that I've almost completely cut out the deadlift from my training routine. I feel that until I can get professional help with that lift, in person and one on one, or until I feel a need to compete, that I have no benefit from that lift, personally.
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Old 09-11-2013, 11:09 PM   #90
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Been doing a Push Pull Legs routine for about 2 months now.. It's been a bit to get used to but it keeps me fresh and I enjoy the gym 3 days on 1 day off, repeat.

This is basically what I have been running. Sometimes I do 2 A workouts before I hit a B. Mainly for Push because I love the standing OHP so until someone can help me balance that out with my bench, I usually alternate the pulls. If I have to workout at my school, I always do a Pull B.

Push A:
BB Flat Bench 3-4 sets of 4-6 reps
Incline DB or Hammer Press Bench 4 sets of 6-10
DB Military Press 4 sets of 6-8 (although I think I should go higher reps on these)
DB Lat Raises 3-4 sets of 12 (light)
Dips Weighted or Unweighted 3-4 sets
Tricep Pushdowns 4 sets of 10

Push B:
OHP 3-4 sets of 4-6 reps
Flat DB Bench 4 sets of 8-10
DB Lat Raises 3-4 sets of 12
Incline Hammer Press 4 sets of 10 (or if at school Pec Dec)
Dips
Tricep Pushdowns

For push days, I would love to incorporate doing Incline BB Bench and then Flat DB after, but am not willing to give up training the flat BB Bench.
Also, would love to start working overhead tricep extensions as well.

Pull A:
DB Rows (heavy)
Lat Pulldown (Close Grip, Underhand or Wide Grip)
Hammer Strength Low Row
BB Curls
Shrugs
Face Pulls

Pull B:
Weighted Chins
DB Rows
Lat Pulldowns
Cable Rows/Low Row
DB Curls
Shrugs

Legs:
Squat
Leg Press / Ext
Lying Leg Curl
Calves
Abs

it may seem like a lot.. But doing bench military dips 5x5 doesn't cut it for me. I'm well rested and eating like a king.

Any input from anyone?
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