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Old 06-28-2010, 05:25 PM   #21
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Workouts are looking good. How are you liking those hack squats?
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Old 06-28-2010, 10:20 PM   #22
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Originally Posted by BendtheBar View Post
Workouts are looking good. How are you liking those hack squats?
thanks steve, and those feel real good. probably second time ive done them but they feel very solid and going deep but not ATG so knee damage doesnt occur



Max Philisaire's Chest Routine


6/28/10: Week 2
Chest
Hours of Sleep: 8
Workout Duration: 46 Minutes
Calories Consumed: (update) Protein: g Carbs: g Fats: g

Warmup: Pushups:
Close-Grip Pushups: 10 reps
Normal-Grip Pushups: 10 reps
Wide-Grip Pushups: 10 reps

LT= Last Time

Incline DB Bench (45 Degree Incline): 4x10
50s (10 reps) +5 lb DBs since LT.
50s (10 reps)
55s (10 reps) +5 lb DBs since LT.
60s (10 reps) +10 lb DBs since LT.
These felt good, 60s felt easy on that last set, gonna start with 55s next week.

Flat BB Press (NO Lockout): 2x10, 2x8
100 lbs (12 reps) +5 lbs & 2 reps since LT (accidentally did 2 extra reps).
115 lbs (10 reps) +10 lbs since LT.
135 lbs (8 reps) +20 lbs since LT.
145 lbs (8 reps) +10 lbs since LT.
Starting with 110 then 120 for 10, then 140 and 150 for 8 next week.

Cybex Machine Incline Flyes/Press Variation: 3x10
70 lbs (12 flye reps) +7 flye reps (accidentally did 12 reps) since LT.
90 lbs (10 flye reps) +20 lbs & 5 flye reps since LT.
110 lbs (5 flye reps, 5 press reps) PR +40 lbs.
Increments are 20 lbs, but 90s felt easy so starting there, ROM is basically an incline press into a flye, so it makes the exercises a lot harder. Once/if failure is reached on the flye rep, then press.

Cable Flyes/Crossovers: From the Top (Highest Setting): 3x12
40 lbs (12 reps) +10 lbs since LT.
50 lbs (12 reps) +10 lbs since LT.
50 lbs (12) +4 reps since LT.
Cable Flyes/Crossovers: From the Bottom (Lowest Setting): 3x12
30 lbs (12 reps) +10 lbs since LT.
30 lbs (12 reps) +10 lbs since LT.
40 lbs (12 reps) +3.5 reps since LT.

End of Max's Workout

Weighted Dips (No Lockout): 3xFailure
BW +45 lbs (6 reps) +20 lbs since LT.
BW +25 lbs (8 reps) +2 reps since LT.
BW (10.5 reps) Set N/A LT.
Need longer rest periods between sets. Only 10-15 seconds rest per set. Move to a minute or so next time.

Decline Pushups (Feet on Bench): 3xFailure
BW +45 lbs (6 reps)
BW +25 lbs (6.5 reps)
BW (10.5 reps)
Need longer rest between sets on these as well.

Fascia Stretches:

Reverse Delt Fly Machine Hold:
30 lbsx30 seconds +5 seconds since LT.
Need a different stretch exercise, these hurt delts too much.

Parallel Bar Hold: 35 seconds -10 seconds since LT


Song:

Workout Video:
http://www.simplyshredded.com/buildi...hilisaire.html

Video/Documentary (Until Episodes Run Out):

Good workout. Went to the gym with Jay and Dan but they were both on different days due to schedule differences. Going to be lifting with Dan every day this week and taking tomorrow off. Jay is going to be working a bunch so not sure about him but he goes other times due to his work schedule.

Definitely going to be doing this workout once a week for at least a few months, definitely seeing some progression and seems to be helping.




took these pics the other day, a few seconds apart, I'm trying to look like the second picture when relaxed, might take longer than July 4th:

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Old 06-28-2010, 10:24 PM   #23
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looking ripped man.

nice workout
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Old 06-30-2010, 12:29 PM   #24
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looking ripped man.

nice workout
thanks kman, need moar though




RJ Perkins Power/Hyper Split
Week 2, Day 1: Upper Power
6/30/10

Hours of Sleep: 10
Calories Consumed: (update) Protein: g Carbs: g Fats: g
Weight After Workout: 165 lbs -.5 lbs since last week.
Cardio: ~2 Miles: 18 Minutes +1/2 Mile Dog Walk/Jog

LT= Last Time

Flat Bench Press: 5x5
150 lbs (5 reps) +35 lbs since LT.
155 lbs (5 reps) +20 lbs since LT.
160 lbs (5 reps) +5 lbs since LT.
165 lbs (5 reps) +5 lbs & 1.5 reps since LT.
170 lbs (5 reps) +15 lbs since LT.
Wow pretty much perfect Rippetoes form, can't believe how easy everything felt., feels really good to bench like that. Starting with 160 lbs next week.

Deadlifts: 5x5
285 lbs (5 reps) +60 lbs since LT.
295 lbs (5 reps) +50 lbs since LT.
305 lbs (5 reps) +40 lbs since LT.
310 lbs (5 reps) +25 lbs since LT.
315 lbs (5 reps) +10 lbs since LT.
Felt nice on this and was pulling pretty easy with great form so went for the "3 plates" technically it was 2 plates/side and a bunch of 10s/5s lol, feelsgoodman. Starting with 305 lbs next week.

Pain in the ass to set this up so went back to the Seated MP Machine.
Seated Military Press Machine: 5x5
140 lbs (5 reps)
150 lbs (5 reps)
155 lbs (5 reps)
160 lbs (5 reps)
170 lbs (4.5 reps) Couldn't lock out last rep.
This feels a lot better than the other set-up and a lot more natural, machine is also on a fixed path and can push relatively the same weight. Starting with 155 lbs next week.


Took out Shrugs as accessory and exchanged for weighted dips. Traps aren't lagging and chest is so seems like a wise decision.
Weighted Dips (With Lockout): 5x5
BW +45 lbs (5 reps)
BW +50 lbs (5 reps)
BW +55 lbs (5 reps)
BW +60 lbs (5 reps)
BW +65 lbs (5 reps)
Haven't gone heavy on these in a while but definitely miss this exercise going heavy, feels good. Starting with BW +55 lbs next week.

Song:

Video/Documentary (Until Episodes Run Out):

Wow amazing workout. Broke some solid overall PRs and finally felt comfortable to pull 3 plates. Power/Hyper is definitely going to be my go-to routine and don't plan on changing it anytime soon. It will definitely change over time exercise-wise depending on which areas need more work but I'm honestly loving it and seeing great gains while STILL on a caloric deficit. Everything is going as planned.

Jay is sick, Dan came over and brought his buddy who wants to get into it. He did really well today, his name is Mike. He surprised me on how quick he picked up on proper bench form and was pushing decent starting weight easily (115 lbs). Took him a while to get the deadlift form and elongated my own workout but definitely important to get form down before poundage is added. Still needs a bit of work but he's getting it. Dan is going to bring him from now on and eventually when I go to school they will lift together. I feel like I'm in "Pay It Forward" or some **** haha, hopefully I don't get stabbed .

Last edited by xKyle10; 06-30-2010 at 02:06 PM.
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Old 06-30-2010, 12:37 PM   #25
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Glad this routine is working well for you. I am trying to pressure RJ into competing in Ohio with us in April of 2011.
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Old 06-30-2010, 01:11 PM   #26
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Glad this routine is working well for you. I am trying to pressure RJ into competing in Ohio with us in April of 2011.
sent him a PM on bb.com and talked to him a bit, real solid dude. would be sick to see him competing with you guys, is he caving in yet?
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Old 06-30-2010, 08:42 PM   #27
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thats a solid workout with some good #'s!
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Old 06-30-2010, 10:10 PM   #28
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thats a solid workout with some good #'s!
thanks j! appreciated
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Old 07-01-2010, 12:18 PM   #29
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RJ Perkins Power/Hyper Split
Week 2, Day 2: Lower Power
7/1/10

Hours of Sleep: 9
Calories Consumed: (update) Protein: g Carbs: g Fats: g
Weight After Workout: 165.5 lbs -2 lbs since LT

LT= Last Time

Squats: 5x5
185 lbs (5 reps) +50 lbs since LT.
195 lbs (5 reps) +40 lbs since LT.
200 lbs (4 reps) +15 lbs & -1 rep since LT.
185 lbs (5 reps) -10 lbs since LT.
165 lbs (5 reps) -40 lbs since LT.
Started off way too heavy, gonna start up with 135 lbs again next week and ramp up to 215...was too eager to add weight today and CNS/back was fried from heavy deads yesterday

Stiff-Leg Deadlifts: 5x5
185 lbs (5 reps) +50 lbs since LT.
205 lbs (5 reps) +50 lbs since LT.
215 lbs (5 reps) +30 lbs since LT.
225 lbs (5 reps) +20 lbs since LT.
235 lbs (5 reps) +10 lbs since LT.
Felt fine starting relatively heavy but gonna start @ 195 lbs next week and ramp up until 240 lbs is the final set.

Calf Press Machine: 5x6-10
310 lbs (10 reps) +40 lbs since LT.
330 lbs (10 reps) +40 lbs since LT.
350 lbs (10 reps) +40 lbs since LT.
370 lbs (10 reps) +40 lbs since LT.
390 lbs (10 reps) +40 lbs since LT.
Maxed out the machine so just going to keep ramping weight for a few weeks until sets are all @ 390 lbs.

Abs/Core Work:
Weighted "Suspended" Decline Situps: 3xFailure
BW +5 lbs (8 reps) Held weight behind neck for these.
BW +10 lbs (10 reps) Held weight on chest for these.
BW +15 lbs (10 reps) Held weight on chest for these aswell.
Basically go on a decline bench, put legs in, lean back and make sure ass doesnt touch the pad/bench. Feels really good but when weight is on chest tend to burn out in quads more (kind of like a lactic acid feeling from leg extensions)...so going to stick with behind the neck on these next time.

Song:

Video/Documentary (Until Episodes Run Out):

Decent leg workout. Did a lot of stretches for those squats but was way too anxious to go heavy so definitely learned a lesson. Going to start lower and ramp up with only the final set being a new "5RM". SLDL felt nice, calves got an insane pump.
New ab exercise is awesome, highly reccomend.
Lifted with Dan and his buddy Mike, but they got there before me so I just had them do hack squats instead of free weight, gonna slowly introduce them to free-weight squats in a month or so slowly but surely...probably gonna have them do smith squats next.
My dad is in the hospital for hopefully his final back surgery....gonna be extra busy until school doing all the yard work and **** around the house now fuuuuuuuu.
Next week not sure what I should do...gonna be gone Friday - Sunday because I'm going up to a beach near Cape Cod for the weekend with my gf and her family. I might throw some bodyparts together and do a bit less volume.
Off day tomorrow.
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Old 07-01-2010, 12:27 PM   #30
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sent him a PM on bb.com and talked to him a bit, real solid dude. would be sick to see him competing with you guys, is he caving in yet?
Not yet. He said he would look into it. He lives in NC so the drive isn't brutal, but I don't want to pressure him into somethinh he's not sure of.
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