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Old 09-12-2012, 07:33 PM   #1191
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9-11-12

Squats
45x5 x 2 sets
135x5
225x10
275x3 x 3 sets

Various other light squats including front squats up to 225.

Last edited by Disciple X; 09-13-2012 at 07:11 AM.
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Old 09-12-2012, 09:17 PM   #1192
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a good dynamic day for squats
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Old 09-15-2012, 06:22 AM   #1193
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9-13-12

Squats
45x5
135x5
225x5
275x3
Added belt
315x2
335x2
355x1
375x1

Wide stance squats
225x2
275x1 x 2 sets
300x1

More Squats
225x2 x 3 sets

Last edited by Disciple X; 09-15-2012 at 06:24 AM.
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Old 09-15-2012, 10:54 AM   #1194
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How was 375 looking? Move it with ease?
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Old 09-15-2012, 11:19 AM   #1195
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Looked tough. Lol. I'm changing my setup for a while to work some rep work... these heavy low rep sets with high frequency work great when i'm eating like a tank, but not so much when i'm trying to get lean. Going to be running a new routine starting monday and see what happens. This is an ever learning process
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Old 09-15-2012, 11:24 AM   #1196
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9-14-12

Rack pulls- double overhand
135x10
225x10 x 4 sets

Pendlay rowes
135x10 x 4 sets

Underhand rowes
135x10 x 2 sets

Close grip bench
45x10
95x10
135x10
185x10 x 2 sets
185x8

Lying ez bar tricep extensions
50x10 x 2 sets

Overhead db ext
70x10
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Old 09-15-2012, 01:28 PM   #1197
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What kind of routine are you gonna start Monday?
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Old 09-15-2012, 02:08 PM   #1198
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Quote:
Originally Posted by Disciple X View Post
Looked tough. Lol. I'm changing my setup for a while to work some rep work... these heavy low rep sets with high frequency work great when i'm eating like a tank, but not so much when i'm trying to get lean. Going to be running a new routine starting monday and see what happens. This is an ever learning process
I can imagine. I'm never done a lot of cutting lower than 210 pounds when I was lifting.
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Old 09-15-2012, 07:55 PM   #1199
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Originally Posted by muscle_g View Post
What kind of routine are you gonna start Monday?
This is what i have programed right now. Will be working main movements with sets of 10. Accy work will vary in reps depending on what it is.

Monday chest/traps
Bench press (4 sets)
Paused db floor press (3 sets)
Incline dumbell press (3 sets)
Chest dips (3 sets)
Shrugs (3 sets)
Neck work

Tuesday quads/hamstrings/ abs
Squats (4 sets)
Leg press (3 sets)
Leg extensions (3 sets)
Leg curls (3 sets)
Romanians (3 sets)
Abs

Wednesday shoulders/calves
Db seated shoulder press (4 sets)
Side laterals (3 sets)
Seated rear laterals (3 sets)
Band face pulls (3 sets)
Band pull aparts (3sets)
Standing calf raises (3 sets - 10-15 reps)
Seated calf raises (3 sets)
Shrugs (3 sets)
Neck work

Thursday triceps/biceps
Close grip bench press (3 sets)
Machine Tricep extensions (3 sets)
Barbell curls (3 sets)
Incline dumbell culs (3 sets)
Band finishers

Friday back/forearms
Deadlift/ Rack pulls (4 sets)
Barbell row (4 sets)
Chin ups (3 sets)
Seated row (3 sets)
Shrugs (3 sets)
Leg curls (3 sets)
Abs
Forearms
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Old 09-15-2012, 07:58 PM   #1200
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Quote:
Originally Posted by BendtheBar View Post
I can imagine. I'm never done a lot of cutting lower than 210 pounds when I was lifting.
15 lb is making a huge difference in my strength :-/
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