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Old 12-01-2010, 08:40 AM   #11
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Hit it hard coop and stay on course.
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Old 12-01-2010, 10:12 AM   #12
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good stuff coop, stick with it and crush some weights
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Old 12-01-2010, 02:06 PM   #13
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Good Job for day one. I would not let your 20 minute session worry you about weights. As you stated, you were not resting adequately between sets. That will affect your weights and reps. Give yourself some time to work things out.
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Old 12-01-2010, 04:53 PM   #14
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Quote:
Originally Posted by glwanabe View Post
I'll write this out better, later today, about finding your workset weights, and how to increase your reps and weights.


The basic program notes are geared more to finding what are appropriate workset weights. Your not going to up your reps to 12 every week. That was more about getting into the program and feeling it out.

As you have noticed. You have to really decrease how much weight your used to wprking with. As you work the program your capacity for work will increase and your former workset numbers will return.

Once you have found good workset weights for you, and are completing the whole program, you will only increase your reps by about 1 or 2 reps a week.

As far as how much to go up, I would say approx:

10 lbs for squats
5lbs for upper main moves
Thanks for the help gl, and thanks guys for all the support, gl ill be waiting on that write up later, i know it will be a wise explanation
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Old 12-02-2010, 06:53 PM   #15
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Notes: I WHIPPED MY OWN ASS TODAY. I absolutely love this routine, had a random guy wanna workout with me today and after bhp(3rd exercise he was spent).

Gym Time:65 minutes
Pre Workout:K-Otic
Post Workout:Cell mass whey shake(soon about 4 burgers homemade)
Workout Grade:A+


Squat-125x8/8/8 (Easy time to up the weight my CNS is firing out the hole)

DB row-45'sx8/50'sx8/55'sx8(all each arm)

BHP-70x8/8/8

Bench Press-115x8/8/8

BB Curl-70x8/65x8/8(BY THIS TIME I WAS FRIED)

Dips-BWx4/2/fail/fail/2 forced(I hate my form on these)

BB calf raises standing-125x15/15, 135x20
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Old 12-02-2010, 06:59 PM   #16
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nice workout coop, i missed my workout yesterday so gotta push it off till today
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Old 12-02-2010, 07:01 PM   #17
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yeah man i was lookin for your workout , thanks man
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Old 12-02-2010, 07:02 PM   #18
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Great job Coop. Fun stuff isn't it?
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Old 12-02-2010, 07:03 PM   #19
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Quote:
Originally Posted by bamazav View Post
Great job Coop. Fun stuff isn't it?
yep lovin it thanks man
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Old 12-02-2010, 07:13 PM   #20
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Quote:
Originally Posted by CoopDawg View Post
Notes: I WHIPPED MY OWN ASS TODAY. I absolutely love this routine, had a random guy wanna workout with me today and after bhp(3rd exercise he was spent).

Squat-125x8/8/8 (Easy time to up the weight my CNS is firing out the hole)

DB row-45'sx8/50'sx8/55'sx8(all each arm)

BHP-70x8/8/8

Bench Press-115x8/8/8

BB Curl-70x8/65x8/8(BY THIS TIME I WAS FRIED)

Dips-BWx4/2/fail/fail/2 forced(I hate my form on these)

BB calf raises standing-125x15/15, 135x20[/B][/U]

Don't go up in any weights. Increase reps only!! I cannot emphasize this point enough.

Based on your own notes about how hard you worked this may be your starting point. However, Try to increase reps to 10 next time and see how you do.

Don't rush to push up weight.

Good job on finishing the workout. Stay the course!!
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