Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - FRIDAY - SPECIALIZATION
10-17-2011, 06:45 AM
Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Jump Squat 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping A2 EXERCISE SETS REPS SPEED REST Front Squat 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 360 360 360 360 360 360 | Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Power Clean from Hang 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Romanian Deadlift from Pins 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 225 225 225 225 225 | Dynamic Preactivation C1 EXERCISE SETS REPS SPEED REST Ankle Jumps Holding Dumbbell 3 - 5 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping C2 EXERCISE SETS REPS SPEED REST Single-Leg Calf Raise 3 - 5 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 0 (JS) 0 (JS) 0 (JS) 0 (JS) 0 (JS) |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
SHOULDERS - MONDAY - SPECIALIZATION
10-18-2011, 12:06 AM
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 135 145 Forgot..Ha | 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 135 145 155 165 175 X 1 | 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 125 125 135 135 145 145 115 X 7 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
SHOULDERS - TUESDAY - FULL BODY
10-21-2011, 03:56 AM
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 | 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 165 165 180 180 150 I did leg extensions instead. | 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 175 175 190 190 155 | 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 135 150 165 180 150 | 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 65 75 85 85 X 2 55 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
SHOULDERS - WEDNESDAY - SPECIALIZATION
10-22-2011, 02:22 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 135 135 135 135 135 135 135 | 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 RB 24 RB 24 RB 24 RB 24 RB 24 RB 24 RB 24 | 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 | 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 RB 24 RB 24 RB 24 RB 24 RB 24 RB 24 RB 24 | 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 | 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 | 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 90 90 90 90 90 90 90 | 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 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
SHOULDERS - FRIDAY - SPECIALIZATION
10-24-2011, 01:39 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 | 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 | 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 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
SHOULDERS - SATURDAY - FULL BODY
10-25-2011, 03:20 AM
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 225 245 265 285 230 X 9 | 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 S/L 60 S/L 75 S/L 90 S/L 105 S/L 60 | 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 160 170 180 190 150 X 7 | 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 WEIGHT 25 RB 25 RB 37 RB 37 RB 37 X 8 RB | 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 30 30 35 35 30 X 8 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
BACK - MONDAY - SPECIALIZATION
10-27-2011, 05:37 PM
Activation Cluster A EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 2 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 Deadlift 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 265 275 285 295 305 315 | Force Spectrum Ramping C EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 120 135 150 165 180 195 | Force Spectrum Ramping D EXERCISE SETS REPS SPEED REST Seated Row 7 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 120 135 150 165 180 195 150 X 8 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
BACK - TUESDAY - FULL BODY
10-28-2011, 07:04 AM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Single-Leg Leg Press 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Curl 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 185 185 195 195 155 X 11 | Ratchet Loading B2 EXERCISE SETS REPS SPEED REST Standing Wide-Grip Barbell Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 42 RB 42 RB 48 RB 48 RB 35 RB | Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Medium-Grip Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 105 105 115 115 95 | Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Decline Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 75 85 85 70 X 9 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
BACK - WEDNESDAY - SPECIALIZATION
10-30-2011, 04:34 AM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 315 315 315 315 315 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST 45-Degree Barbell Row 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Deadlift 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 275 275 275 275 275 | Max Force Sets A4 EXERCISE SETS REPS SPEED REST Seated Row 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 180 | Max Force Sets A5 EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 180 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
BACK - FRIDAY - SPECIALIZATION
10-31-2011, 01:09 AM
Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Power Clean from Hang 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 105 105 105 105 105 105 | Capacity Ramping A2 EXERCISE SETS REPS SPEED REST One-Arm Dumbbell Row 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 Medicine Ball Overhead Slam 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Pulldown 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 165 165 |
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ExLurker81
Level 0
Join date: Feb 2009
Location: California, USA
Posts: 84
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Putting on some good mass! Weighed myself tonight after eating...193...12 more pounds to go!!! No injuries!!!
Started in early/mid September at about 178...
Thank you Christian T! And thanks to everyone else here at T-Nation providing such PRICELESS info!!!
I'm a tall, skinny dude and it's hard for me to put weight on. This is my second time doing this routine (injured myself on heavy squats halfway through the cycle last time). It works just as well, if not BETTER than it did last time. I'm growing quickly.
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
BACK - SATURDAY - FULL BODY
11-01-2011, 12:00 AM
Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping B1 EXERCISE SETS REPS SPEED REST Close-Grip Incline Press, Dead Start from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 175 185 195 205 175 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Restart Reverse Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Face Pull 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Ratchet Loading C2 EXERCISE SETS REPS SPEED REST Dip, from Dead Start at Bottom 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 12 12 14 14 bodyweight |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - MONDAY - SPECIALIZATION
11-06-2011, 07:57 PM
Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Squat from Pins 2 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 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 440 460 480 500 520 540 | Ratchet Loading C EXERCISE SETS REPS SPEED REST Leg Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 510 510 530 530 550 550 430 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - TUESDAY - FULL BODY
11-06-2011, 08:03 PM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST 45-Degree Barbell Row from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping A2 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 32.5 37.5 42.5 47.5 30 X 12 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Close-Grip Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 175 175 185 185 155 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Restart Preacher Curl 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 Barbell Front Raise from Pins 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 26 RB 26 RB 31 RB 31 RB | Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - WEDNESDAY - SPECIALIZATION
11-06-2011, 08:06 PM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Squat from Pins 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 630 630 630 630 630 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST Leg Press 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 520 520 520 520 520 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Leg Curl 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 155 155 155 155 155 | Max Force Sets A4 EXERCISE SETS REPS SPEED REST Leg Extension 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT S/L 75 S/L 75 S/L 75 S/L 75 S/L 75 | Max Force Sets A5 EXERCISE SETS REPS SPEED REST Single-Leg Calf Raise 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - FRIDAY - SPECIALIZATION
11-07-2011, 02:07 AM
Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Jump Squat 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 47.5 47.5 47.5 47.5 47.5 47.5 | Capacity Ramping A2 EXERCISE SETS REPS SPEED REST Front Squat 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 450 450 450 450 450 450 | Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Power Clean from Hang 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 Romanian Deadlift from Pins 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 335 335 335 335 335 335 | Dynamic Preactivation C1 EXERCISE SETS REPS SPEED REST Ankle Jumps Holding Dumbbell 3 - 5 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 | Capacity Ramping C2 EXERCISE SETS REPS SPEED REST Single-Leg Calf Raise 3 - 5 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 |
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ExLurker81
Level 0
Join date: Feb 2009
Location: California, USA
Posts: 84
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Today's workout was GREAT. Didn't think I'd make it through the deadlift with 335 but got a second wind with a slight adjustment on the grip. The last 2 sets felt the EASIEST! Christian T's tip in the video about concentrating on pressing yourself DOWN in the seat instead of pressing the weight UP in the overhead press was MONEY in the deadlift today. When I tried to drive the floor down with my feet instead of lift the weight up, the weight seemed to come up easier!
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
LEGS - SATURDAY - FULL BODY
11-14-2011, 01:43 AM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 235 235 245 245 200 | Force Spectrum Ramping A2 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 150 165 180 195 165 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Standing Barbell Curl from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 37 RB 37 RB 42 RB 42RB 35 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Floor Dumbbell Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Power Shrug 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 Dead-Start Lateral Raise 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 19 RB 19 RB 24 RB 26 RB 19 RB |
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
CHEST - MONDAY - SPECIALIZATION
11-14-2011, 01:48 AM
Activation Cluster A EXERCISE SETS REPS SPEED REST Bench Press from Pins 2 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 Thick-Bar Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 185 195 205 215 225 235 | Ratchet Loading C EXERCISE SETS REPS SPEED REST Floor Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 195 195 205 205 215 215 175 |
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ExLurker81
Level 0
Join date: Feb 2009
Location: California, USA
Posts: 84
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I had been damn near SALIVATING for bench week. It's like dessert to me. I felt like Superman. I was blown away when my feel sets kept flying off the pins. It took about 5 or 6 feel sets to find the right weight. It felt so good to see 265 go up. Floor press felt ridiculously easy. 175 Max Rep felt like a warm up. Once my muscular endurance improves, I will be ULTRA beastin' on the weights. When you take my lack of muscular endurance out of the equation, that Max Rep on the floor press should have been about 15 to 20 reps as light as it felt--instead of 9 reps.
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
CHEST - TUESDAY - FULL BODY
11-15-2011, 07:26 AM
Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Extension 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 75 75 90 90 75 X 12 | Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 150 165 170 185 165 | Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Face Pull 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Restart Lateral Raise 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 19 RB 24 RB 27 RB 27 RB 19 RB X 11 | Ratchet Loading C1 EXERCISE SETS REPS SPEED REST Floor Barbell Triceps Extension 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 | Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST High-Incline Seated Dumbbell Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 |
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ExLurker81
Level 0
Join date: Feb 2009
Location: California, USA
Posts: 84
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No energy at all...Looked small in the mirror...Lost weight...Ah well...They can't all be phenomenal days...
Onto tomorrow...
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Level 0 |
Join Date: Feb 2009 |
Location: California, USA |
Posts: 84
CHEST - WEDNESDAY - SPECIALIZATION
11-16-2011, 06:58 AM
Max Force Sets A1 EXERCISE SETS REPS SPEED REST Bench Press from Pins 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 235 235 235 235 235 235 235 | Max Force Sets A2 EXERCISE SETS REPS SPEED REST Floor Fly 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 42.5 40 40 40 40 40 40 | Max Force Sets A3 EXERCISE SETS REPS SPEED REST Machine Chest Press 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 180 180 180 | Max Force Sets B1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 3 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 100 100 100 pushdowns | Max Force Sets B2 EXERCISE SETS REPS SPEED REST Floor Dumbbell Triceps Extension 3 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 | Max Force Sets B3 EXERCISE SETS REPS SPEED REST Triceps Rope Pressdown 3 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 |
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