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Old 07-04-2010, 02:10 PM   #11
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your workouts will get longer don't worry about that. youre adding a set each week so you'll get a little more volume in during this first phase
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_________Goals:__
Squat:______275
Deadlift:_____315
Bench:______185
Press:_______135

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Old 07-04-2010, 03:09 PM   #12
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Looking good andy
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Old 07-05-2010, 12:27 AM   #13
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Quote:
Originally Posted by BendtheBar View Post
Are you feeling full during your workout?

If not I would suggest adding a whey shake about 60 minutes prior to working out to see if it helps. I sometimes get that way too during a workout, and though this isn't conventional, I sip on highly diluted whey during a workout.
Thanks, I will try that. I just feel like all the food I eat before is about to come back and get me. Its not hampering my workouts or anything. I just don't like it.
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Old 07-05-2010, 12:36 PM   #14
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Day 2 - Legs
Sets of 6 - 10
90 seconds rest


Approximate Time:34 Minutes

Squats All the way down until squatting like a catcher
135 X 10
155 X 8
195 X 6

SLDL Felt these more in the lower back than anything
135 X 10
185 X 8
205 X 6

Leg Extensions
170 X 8
190 X 6
200 X 6

Leg Curls
160 X 8
170 X 8
180 X 6

Lunges
50 X 6
50 X 6
50 X 6


Notes
Good workout overall. My stomach wasn't hurting so that helped a lot. I hardly feel anything in my quads. But my hammies are tender! I am liking this program so far. I am excited to see where I can go with this.
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Old 07-05-2010, 12:38 PM   #15
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Chest
Legs
Abs
Arms
Cardio
Back
Off

That's what the rotation looks like Phase 1: Intensity
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Old 07-05-2010, 02:06 PM   #16
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Nice looks like a solid plan. Squats are looking strong!
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Old 07-05-2010, 02:13 PM   #17
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Thanks man, going deeper in the hold than usual
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Old 07-05-2010, 02:44 PM   #18
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I'm in. I'm reading the book through the link now. Depending how it goes for you, I might try it in 2 months time so will be really looking forward to your opinion through this log
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Old 07-07-2010, 11:19 AM   #19
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Day 3 - Arms and Calves
90 Seconds rest
6 - 10 Reps



Approximate Time: 30 minutes


BB Curls
60 X 10
70 X 8
80 X 6 (PR)

Close Grip Bench
85 X 10
115 X 10 (PR)(easy)
155 X 6 (PR)

DB Curl
30 X 8
30 X 8
32 X 6

Skullcrusher
60 X 10
70 X 8
80 X 6

Sitting Calf Raises
80 X 10
115 X 10
140 X 6

Standing Calf Raise
300 X 10
360 X 10
400 X 8 (PR)

Notes
Very good workout today. My arms felt strong, and looked pretty good if I could say so myself. I hit some PRs which is good. On this program it is hard for me to focus on the PRs because I only have 90 sec rest and I have to worry about the person I am training with so they do it the right way.

So far I am liking this program a lot. It is pretty much all compound movements. Tomorrow is back day, I look forward to hitting some big numbers.
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Old 07-07-2010, 11:33 AM   #20
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Quote:
Originally Posted by andys_trim View Post
Day 2 - Legs
Sets of 6 - 10
90 seconds rest


Approximate Time:34 Minutes

Squats All the way down until squatting like a catcher
135 X 10
155 X 8
195 X 6

SLDL Felt these more in the lower back than anything
135 X 10
185 X 8
205 X 6

Leg Extensions
170 X 8
190 X 6
200 X 6

Leg Curls
160 X 8
170 X 8
180 X 6

Lunges
50 X 6
50 X 6
50 X 6


Notes
Good workout overall. My stomach wasn't hurting so that helped a lot. I hardly feel anything in my quads. But my hammies are tender! I am liking this program so far. I am excited to see where I can go with this.
make sure your legs are locked during those stiff legged deadlifts and go all the way down til you feel your hamstrings getting tighter, ive gotten up past the 300 mark for these and never felt them in my hammies to much, so i always like to stick around 135 mark and just really feel the stretch...oh yeah and if your keeping your legs straight and can touch the bar to the ground stand on a bench or a step up box. try that out and see if you like it next time, itll take alot of the stress off your lower back and put it on your hams with the lighter weight too
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