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Old 08-12-2011, 03:29 PM   #71
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this is from wendnesday but did not update here.

WEEK 20 DAY 2

SQUATS
135X12
185X12
200X11+1

BARBELL ROWS +5 LBS ON ALL
160X8
170X8
180X8

BNTNP
150X10
150X10
150X10+1

BENCH PRESS
150X12
170X12
200X12+1

BARBELL CURLS
100X9+1
100X8
100X8

DIPS
5X10X BW (221 IN CLOTHES) MAKING SURE TO GO DEEP

CALF RAISE
215X18
215X18
215X18+1

ABS
PLANKS
60 SECONDS 30 SECONDS REST
45 SECONDS 20 SECONDS REST
30 SECONDS AND DONE.


15 MINUTES ON THE ELLIPTICAL AT 70-75 RPMS LEVEL 3. 205 CALORIES BURNED


This was a good work out. My energy was back and every thing felt great. I took 3 scoops of NOVEM pre work out and I must say that this stuff is great. Squats felt easy at 200 lbs up untill the 6th rep then each one got 10 times harder then the previous one.

I went back to 5 sets of 10 bw dips vs 3 sets of amap. I did this to concentrate on the stretch on each rep. They felt great and going really deep makes 10 reps very hard when done correctly.

I will go ahead and give this work out a solid A+
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Old 08-12-2011, 03:30 PM   #72
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Friday AUG 12
Week 20 day 3

THis was a kick ass work out, it sure kicked my ass.

Squats
135x12
185x12
200x12+1= time to move up 5 lbs

Dead Lifts
225x5
245x5
280x5+5 lbs =PB
Fri, 12 Aug 280x5 dead lift - YouTube
Chin ups
12
10
10+2

BHTNP
150x11+1
150x10
150x10

Bench press
dropped first set
170x8
205x8=+5 lbs but not happy with depth on this set. will stay here and make depth better before going more reps.

Barbell curls
100x9
100x9+1
100x8

Dips
5x10x bw

Barbell calf raise with dead lift grip.
215x19+1
215x18
215x18

ABS
Kneeling cable crunch 70lbs x15x3= pain


Today was a good work out, Dead lifts felt good at 280. will go up on those again next friday .

Ill give this work out an A- Bench press form got sloppy and depth suffered. Other then that its solid.

I used Scivations NOVEM again, I forgot about the samples but this stuff has not let me down.
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Old 08-12-2011, 03:39 PM   #73
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Congrats on the deadlift PR and all the other plus 1's. Your making great progress.

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Old 08-12-2011, 03:43 PM   #74
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I use to know how to embed the video's but i cant seem to figure it out for nothing now. Thanks.

Did the form look ok to you Steve?
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Old 08-12-2011, 03:47 PM   #75
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Originally Posted by CLEEPER View Post
I use to know how to embed the video's but i cant seem to figure it out for nothing now. Thanks.

Did the form look ok to you Steve?
You just place the link of the video in the post. The link you had was to your Youtube page, not directly to the video (I think).

Form looks pretty good. I though your hips were going to come up but they stayed solid. On the later reps you stopped lowering your hips as much and began to RDL a bit.
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Old 08-12-2011, 05:01 PM   #76
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Thanks Steve. I see what you mean.
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Old 08-15-2011, 09:46 PM   #77
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Started the new work out and man, This is a welcome Change. Heavy weight and low reps was just what we were both (me and my wife)looking for.

Week 1
Day 1

DEAD LIFTS
135X5
155X5
185X3
205X3
205X3
205X3
205X3( This weight will remain on dead lifts for about 8 weeks to work up on squats . )

Squats
135x5
185x5
200x3
210x3
210x3
210x3
210x3

BHTNP
135x5
150x5
160x3
170x3
170x3
170x3
170x3( I love the low reps but by the time i finish these , i feel worked) very nice

BENCH PRESS( these are my choice, GL gave me the option to do them or leave them out)
170x8
170x8( Left the weight the same so not to mess up progression on shoulder press moves and to use very strict form on bench.)

WIde grip pullups( 5x amap)
6
6
6
5
5( was very suprised to be able to do wide grip. Never been able to them before)

Dips
10
10
10
10
10 ( as suspected, Dips were so damn hard to finish from the added weight on bhtnp)


Done.
total time 1hr 14 minutes.


Me and my wife are really liking this routine after doing the first session. we will work abs on off days but the abs get hit pretty hard with all the deads and squats.
Wednesday is a light day and Friday is a medium weight day. Same weights, different amounts of sets.
will have high pulls in both of those days and no bench press. Benching will only be done on Mondays.


I went through this routine with short breaks. This is just the way I want to work it right now. Build my conditioning and to try to cut more fat for a while. I am already feeling the shoulders so DOMS will be present tomorrow.
After all this session, I had the energy to do 30 minutes on the Elliptical at a 65 rpm pace. 420 calories burned on the counter. more if you go by my bodyweight.

I want to note that I tried a sample pack of Muscle Marinade pre work out formula. Steve nailed it in his description of this product. Very good focus and energy with not rushed feeling at all. It is now my new favorite pre work out formula. It will be ordered tomorrow since my tub of SCIVATION NOVEM is almost empty.

THanks GLwanabe for helping me on both the Reeves Classic and now this program.
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Old 08-16-2011, 04:03 AM   #78
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Nice looking session.

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Old 08-16-2011, 05:01 AM   #79
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Nice looking session.

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Thanks Al.
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Old 08-17-2011, 07:55 PM   #80
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Wednesday WEEK 1 DAY 2 LIGHT DAY

Dead lifts
5x135
5x155
3x185
3x205
3x205

High Pulls from floor
3x3x135( these felt good, a little light but working on form for now)

Squats
5x135
5x185
3x200
3x210
3x210( all the same weights as Monday but less volume by 2 sets)

BHTNP
5x135
5x150
3x155
2x3x170 These felt heavy, The high pulls do make a difference in how these feel.

WGPU over hand grip
6,6,6,6,6= You would think i would have lost reps on each one but I managed 6 each time. weird

Dips
5x10 at bw. Last few sets were a grind. the hardest I have had to push in a long time on these

Abs =kneeling cable crunch on lat tower
70lbsx15
80x12
85x10. My abs are still contracting and tight 1hr later.


stretched real good after all this, total work out time = 1hr and 3 minutes. this is my favorite part, left me some time for cardio

30 minutes on my elliptical. On an interval training program 457 calories burned on counter.


This was a light day but it felt great. Im ready for friday, bring it on
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