Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - MONDAY - SPECIALIZATION
06-24-2010, 12:09 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 | 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 185 205 225 245 255 275 | 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 135 135 155 155 175 175 115 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Age 43 Workout workout experience 25 years
5'9" 202 pds. 1 rep max bench press 395pds.
I was very dissapointed in my seated overhead press numbers- I'm hoping it was just the fact that I haven't done seated overhead presses for quite some time.
Backed off slightly on Push Press weight because of the overhead press experience- could have gone heavier here and will next week.
Will post pictures soon.
|
|
| |
Report
|
|
 |
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - TUESDAY - FULL BODY
06-24-2010, 12:18 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 255 255 285 285 225 squats | 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 | 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 235 235 255 255 205 | 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 190 200 210 220 170 | 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 | 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 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Good workout- Low incline Bench was easy-will step up the weight next week.
May need to find an alternative to the tricep extensions in the program as they cause me some elbow discomfort- I'm open for suggestions.
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - WEDNESDAY - SPECIALIZATION
06-25-2010, 12:13 AM
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 205 205 205 205 205 205 205 | 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 30 30 30 30 30 30 30 | 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 165 165 165 165 165 165 165 | 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 30 30 30 30 30 30 30 | 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 155 155 155 155 155 155 155 | 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 240 240 240 240 240 240 240 | 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 113 113 113 113 113 113 113 | 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 120 120 120 120 120 120 120 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Some setup time required to do this workout in my basement home gym. Pretty satisfied with today's workout, I will be working out on a Tuesday, Weds., Thursday, Saturday, Sunday schedule throughout this program.
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - FRIDAY - SPECIALIZATION
06-26-2010, 06:17 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 125 125 125 125 125 125 | 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 | 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 115 115 115 115 115 115 | 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 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
EXplosive lifts were easy, I can up weight on both and maintain explosiveness next week. Dumbell Presses were solid, will go to 80's next week although getting six full sets won't be easy. Dumbell upright rows were not good-felt like I was leaning forward too much, will likely decrease weight a bit next week and try to improve my form. Picture was taken from my webcam and isn't very good- I will try to post some better pictures in the next several days.
|
|
| |
Report
|
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Other stats: Waist 34 1/2" Chest 45" Biceps 18"
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - SATURDAY - FULL BODY
06-27-2010, 07:12 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 275 295 325 345 285 | 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 115 135 155 175 95 | 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 | 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 | 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 | 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 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Need some straps to go heavier on sumo deadlifts. It will take me a few workouts to get used to the floor fly style shown of touching the weights to the ground prior to any part of the arm touching down- that is why the weights in that exercise were low today. Had to cancel the last couple of sets of decline tri extensions due to my left elbow hurting- will have to change to a different exercise.
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - MONDAY - SPECIALIZATION
06-29-2010, 09:25 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 | 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 195 215 235 255 265 285 | 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 155 155 175 175 195 195 135 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
I did one feel set prior to overhead pin presses and my left shoulder was barking on all three regular sets prior to loosing up midway through the incline presses. Will do some additional warm up prior to this workout next week. Last rep on push press with 195 was weak- off balance and didn't lock out completely- will raise the weight on the first 4 sets next week but keep it the same on the last two sets in an effort to improve form.
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - TUESDAY - FULL BODY
06-30-2010, 10:42 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 275 275 295 295 225 | 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 | 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 255 255 275 275 225 | 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 190 200 210 220 180 | 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 | 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 103 113 123 133 83 |
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - TUESDAY - FULL BODY
06-30-2010, 10:47 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 275 275 295 295 225 | 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 | 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 255 255 275 275 225 | 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 190 200 210 220 180 | 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 | 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 103 113 123 133 83 |
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - WEDNESDAY - SPECIALIZATION
07-02-2010, 03:17 AM
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 215 215 215 215 215 215 215 | 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 35 35 35 35 35 35 35 | 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 170 170 170 170 170 170 170 | 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 35 35 35 35 35 35 35 | 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 165 165 165 165 165 165 165 | 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 255 255 255 255 255 255 255 | 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 123 123 123 123 123 123 123 | 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 120 120 120 120 120 120 120 |
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - FRIDAY - SPECIALIZATION
07-03-2010, 08:43 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 135 135 135 135 135 135 | 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 | 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 135 135 135 135 135 135 | 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 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Still not happy with dumbell upright row form, other exercises went well.
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - SATURDAY - FULL BODY
07-05-2010, 06:42 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 275 295 325 345 275 | 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 115 135 145 155 125 | 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 | 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 | 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 | 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 75 75 85 85 65 Tricep REPS 1 3 1 3 10 Pushdowns |
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - MONDAY - SPECIALIZATION
07-06-2010, 10:00 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 | 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 205 225 245 265 285 295 | 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 165 165 185 185 195 195 145 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Better warm up than last Tuesday. Pretty strong throughout- feel like I just found the right combination for this workout but will be moving on to back phase next week.
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - TUESDAY - FULL BODY
07-07-2010, 11:55 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 285 285 305 305 225 | 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 | 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 275 275 295 295 235 | 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 200 210 230 240 183 | 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 66 76 86 96 66 Triceps REPS 3 3 3 2 10 Pushdowns | 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 103 113 123 133 83 |
|
|
|
|
DBasler
Level 3
Join date: Jun 2010
Location: Ohio, USA
Posts: 473
|
|
Best workout of the 12 I've done so far in the program. Forgot to do the low incline bench presses off the pins so those were all done down to my chest
|
|
| |
Report
|
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - WEDNESDAY - SPECIALIZATION
07-08-2010, 10:14 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 230 230 230 230 230 230 230 | 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 35 35 35 35 35 35 35 | 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 170 170 170 170 170 170 170 | 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 45 45 45 45 45 45 45 | 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 175 175 175 175 175 175 175 | 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 275 275 275 275 275 275 275 | 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 133 133 133 133 133 133 133 | 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 120 120 120 120 120 120 120 |
|
|
Level 3 |
Join Date: Jun 2010 |
Location: Ohio, USA |
Posts: 473
SHOULDERS - FRIDAY - SPECIALIZATION
07-11-2010, 02:04 AM
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 135 135 135 135 135 135 | 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 | 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 135 135 135 135 135 135 | 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 |
|
|
|
|
|
