Sign In | Sign Up
I, Bodybuilder Logs
Arperioli's IBB Training Log
1
arperioli
Level 0 | Join Date: Feb 2010 | Location: New York, USA | Posts: 40

SHOULDERS - MONDAY - SPECIALIZATION
01-31-2012, 10:14 PM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
185
225
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
155
175
195
215
235
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
135
135
145
145
REPS
1
3
1
3
1
3
Max Rep
arperioli
Level 0 | Join Date: Feb 2010 | Location: New York, USA | Posts: 40

SHOULDERS - TUESDAY - FULL BODY
02-01-2012, 09:41 PM

Ratchet Loading
A1
EXERCISE
SETS
REPS
SPEED
REST
Leg Press
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
280
280
300
300
240x13
REPS
1
3
1
3
Max Rep
Ratchet Loading
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
90
90
100
100
80x12
REPS
1
3
1
3
Max Rep
Ratchet Loading
B1
EXERCISE
SETS
REPS
SPEED
REST
Low-Incline Bench Press from Pins
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
205
205
225
225
205x12
REPS
1
3
1
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Seated Row
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
120
130
140
150
120x10
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C1
EXERCISE
SETS
REPS
SPEED
REST
Triceps Extension from Pins
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
105
115
115
95x12
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
C2
EXERCISE
SETS
REPS
SPEED
REST
Preacher Curl
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25's
30
35
35
25x12
REPS
3
3
3
3
Max Rep
arperioli
Level 0 | Join Date: Feb 2010 | Location: New York, USA | Posts: 40

SHOULDERS - WEDNESDAY - SPECIALIZATION
02-02-2012, 09:20 PM

Max Force Sets
A1
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
185
185
185
185
185
185
REPS
2
2
2
2
2
2
2
Max Force Sets
A2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Lateral Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
25
25
25
25
25
REPS
2
2
2
2
2
2
2
Max Force Sets
A3
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
135
REPS
2
2
2
2
2
2
2
Max Force Sets
A4
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Front Raise
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
25
25
25
25
25
25
25
REPS
2
2
2
2
2
2
2
Max Force Sets
B1
EXERCISE
SETS
REPS
SPEED
REST
High Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
135
135
135
135
135
135
REPS
2
2
2
2
2
2
2
Max Force Sets
B2
EXERCISE
SETS
REPS
SPEED
REST
Low Power Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
225
225
225
225
225
225
225
REPS
2
2
2
2
2
2
2
Max Force Sets
B3
EXERCISE
SETS
REPS
SPEED
REST
Upright Row
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
100
100
100
100
100
100
REPS
2
2
2
2
2
2
2
Max Force Sets
B4
EXERCISE
SETS
REPS
SPEED
REST
Face Pull
7
2
Max Force
30
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
60
60
60
60
60
60
60
REPS
2
2
2
2
2
2
2
arperioli
Level 0 | Join Date: Feb 2010 | Location: New York, USA | Posts: 40

SHOULDERS - FRIDAY - SPECIALIZATION
02-03-2012, 04:16 PM

Dynamic Preactivation
A1
EXERCISE
SETS
REPS
SPEED
REST
Push Press
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
115
115
115
115
115
115
REPS
3
3
3
3
3*
3*
Capacity Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Seated Dumbbell Overhead Press
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
60
60
60
60
60
60
REPS
3
4
5
5
5*
5*
Dynamic Preactivation
B1
EXERCISE
SETS
REPS
SPEED
REST
Power Snatch
4 - 6
3
Explosive
15
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
65
65
65
65
65
65
REPS
3
3
3
3
3*
3*
Capacity Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Upright Row
4 - 6
3 - 5
Max Force
60
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
35
35
35
35
35
35
REPS
3
4
5
5
5*
5*
arperioli
Level 0 | Join Date: Feb 2010 | Location: New York, USA | Posts: 40

SHOULDERS - SATURDAY - FULL BODY
02-04-2012, 03:20 PM

Force Spectrum Ramping
A1
EXERCISE
SETS
REPS
SPEED
REST
Sumo Deadlift
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
155
185
205
225
155x12
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
A2
EXERCISE
SETS
REPS
SPEED
REST
Leg Extension
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
100
110
120
130
90x12
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B1
EXERCISE
SETS
REPS
SPEED
REST
Chin-Up
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
x
10x3
20x3
25x3
xx12
REPS
3
3
3
3
Max Rep
Force Spectrum Ramping
B2
EXERCISE
SETS
REPS
SPEED
REST
Floor Fly
5
3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
40
40
45
45
35x15
REPS
3
3
3
3
Max Rep
Ratchet Loading
C1
EXERCISE
SETS
REPS
SPEED
REST
Dumbbell Hammer Curl
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
50
50
35x12
REPS
1
3
1
3
Max Rep
Ratchet Loading
C2
EXERCISE
SETS
REPS
SPEED
REST
Decline Dumbbell Triceps Extension
5
1/3/X
Max Force
45
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
45
45
50
50
35x15
REPS
1
3
1
3
Max Rep
arperioli
Level 0 | Join Date: Feb 2010 | Location: New York, USA | Posts: 40

SHOULDERS - MONDAY - SPECIALIZATION
02-07-2012, 10:03 PM

Activation Cluster
A
EXERCISE
SETS
REPS
SPEED
REST
Top-Half Seated Overhead Press from Pins
3
3 x 1
Max Force
10/90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
185
205
225
REPS
3
3
3
Force Spectrum Ramping
B
EXERCISE
SETS
REPS
SPEED
REST
High-Incline Bench Press
6
3
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
135
155
175
195
215
225
155x12
REPS
3
3
3
3
3
3
Ratchet Loading
C
EXERCISE
SETS
REPS
SPEED
REST
Push Press
7
1/3/X
Max Force
90
SETS
1
2
3
4
5
6
7
8
9
10
WEIGHT
95
95
115
115
125
125
95x12
REPS
1
3
1
3
1
3
Max Rep
1

Home | Free Articles | Forums | Store | Search

© 1998-2012 T NATION LLC
Privacy Policy | Acceptable Use Policy | Technical Support | service@t-nation.com | 800-525-1940