Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - MONDAY - SPECIALIZATION
12-21-2010, 04:12 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 | 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 95 115 135 115 125 125 | 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 95 105 105 115 115 95 REPS 1 3 1 3 1 3 Max Rep10 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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After surgery, therapy and over $2500 in ART treatment, I am happy. Some weights will change for next week and I know I can push a little harder.
Don;t know what happened for B set. Just ran out of juice....
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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Well, I'm trying to input my numbers and it keep giving me an error message. So I'll try again tomorrow morning.
The numbers are a little scewed as I didn't have my sheet with me. I went on memory and must say I was pretty close. The tricep/bicep exercise was a total write off. Used two machine, due to time and lack of squat rack. Never again. Live and learn.
This Anaconda thing is amazing. My mind kept telling me to rack the weight on.... I know I am still a little conservative on my weight selection (not in the mood to injure myself), but next week should be even better.
Cheers
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - TUESDAY - FULL BODY
12-22-2010, 03:55 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 100 100 110 110 100 | 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 120 120 150 150 135 | 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 105 120 130 150 135 | 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 110 120 135 150 135 | 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 |
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - WEDNESDAY - SPECIALIZATION
12-23-2010, 04:42 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 | 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 | 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 | 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 | 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 | 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 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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OK, I really like this workout. Short, Intense and flowing.
My left shoulder really hurts tonight though. Part of my triceps snapped a few days ago. Didn't start hurting until tonight though. Time for ART
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - FRIDAY - SPECIALIZATION
12-24-2010, 04:56 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 | 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 30*2 30*2 30*2 30*2 30*2 30*2 | 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 bar bar bar bar bar bar | 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 30*2 30*2 30*2 30*2 30*2 30*2 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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I remember watching the video of this day and noticing on how much he was was winded..... I know why.
Suppose to do this today, but with prior commitment, holidays.... decided to get it done. The Saturday work out will be done Sunday.
I haven't done any type of power snatch in over 15 years.... yeah, I used the bar. By the 5th set, I was back on the bicycle.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - SATURDAY - FULL BODY
12-26-2010, 11:34 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 95 105 115 125 105 | 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 | 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 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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I have not done Sumo Deadlift in so along.... My poor ass and whatever I worked for the first time in ages....
As for the Pull Ups, well I Cheated. Usually managed one only then jumped on the lat pull down. Next wee will be better.
This is my first week on the program with the Anaconda Protocol. I can say that I like it.
First off, the exercise are starting to make sense. Ratchet Loading, Force Spectrum, Capacity, Dynamic, Max Force. Once you get the groove of it, it is truly flowing. I'm glad I read it at least four times before I started it. And before every work out, I watch the video. This is one cool program.
Anaconda, how I love thee, let me count the ways.....No soreness, no side effects. How can you not like this stuff. It's crack for the gym rat. And I can't really explain it, but I feel "Fuller". Look, by the numbers, you know I am not a big guy. I started at 216 and I am now 219 (please don't read into it that I put in 3 lbs of muscles. I don't know my fat %). I'm hoping to cut on the fat, but my main goal is to pack it on.
So far so good.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - MONDAY - SPECIALIZATION
12-28-2010, 02:53 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 | 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 90 100 110 130 150 170 | 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 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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All I have to say is WOW. Bench press was done on a Hammer Strength Incline Bench, so a little different then last week.
What I really liked, was the Push Press. Just felt good. I went to failure.
You knight be saying "Failure, errr, that's the plan...". For me, it was usually pain. No pain tonight.
Well, except for my bicep/tricep....Got some DOM happening.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - TUESDAY - FULL BODY
12-29-2010, 01:59 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 WEIGHT 270 270 470 470 380 | 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 100 100 120 120 110 | 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 110 110 200 200 180 | 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 140 160 180 200 180 | 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 WEIGHT 106 121 137 165 137 | 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 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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I can honestly say that the hardest thing about this program is inputting my data.....
Decline is not really for me. Puts too much pressure on my joint in not so a good place. Actually hurts if I am not careful.
Tri and Bi where done on circuit machines.... forgot the name. it was just easier and no plate changes.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - WEDNESDAY - SPECIALIZATION
12-30-2010, 03:01 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 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 20 20 20 20 20 20 20 | 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 115 95 95 105 105 105 105 | 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 20 20 20 20 20 20 20 | 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 95 105 105 105 105 105 105 | 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 145 155 155 155 155 155 155 | 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 95 95 95 95 95 95 95 | 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 50 55 55 55 55 55 55 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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I just couldn't find a comfortable weight for push press.
I still really this work out though.
My body this morning is a little sore. We are talking overuse sore. Showing my age I guess.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - FRIDAY - SPECIALIZATION
12-31-2010, 08:14 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 | 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 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
SHOULDERS - SATURDAY - FULL BODY
01-03-2011, 04:02 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 115 125 135 145 135 | 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 90 100 110 120 110 | 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 121 121 135 135 121 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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The Ratchet Loading numbers are a little weird. They are from a machine. Not sure if they are correct or not, but that was the number on them.
Last day on Shoulder, tomorrow, I start Phase 2.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
BACK - MONDAY - SPECIALIZATION
01-04-2011, 02:04 AM
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 135 145 155 165 175 185 | 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 110 130 150 170 190 190 | 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 120 130 140 150 160 170 150 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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Pull ups are actually pull downs. Just counted manage a proper pull up.....
My lower is still very sore, so I really have to watch my movements. Going a little lighter then usual, but I just don't want to hurt myself.
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
BACK - TUESDAY - FULL BODY
01-05-2011, 04:37 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 125 125 135 135 115 | 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 | 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 100 110 120 130 120 | 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 |
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
BACK - WEDNESDAY - SPECIALIZATION
01-06-2011, 06:10 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 | 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 | 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 | 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 |
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Level 4 |
Join Date: Nov 2006 |
Location: British Columbia, CAN |
Posts: 1032
BACK - FRIDAY - SPECIALIZATION
01-08-2011, 04:40 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 | 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 180 180 180 180 180 180 |
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JFG
Level 4
Join date: Nov 2006
Location: British Columbia, CAN
Posts: 1032
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No REAL medicine ball at my gym. Found a 6lb ball, slammed it, bounced back in my face, nose bleed..... yeah, not doing that again. Used a rubber band to get the activation going.
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