Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - MONDAY - SPECIALIZATION
01-25-2012, 03:06 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 135 155 165 185 190 195 | 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 95 135 135 145 145 95 |
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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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Note - workout date was 1/22
5 min warm-up walking on treadmill
light stretching of shoulders
Finished workout with 20 minutes of running on treadmill
Notes - Used Anaconda protocol for workout. Weight lifting portion felt great. No pain, only minor adjustment needed for weight selection. Running felt really tight, need to spend some time stretching better before running again.
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - TUESDAY - FULL BODY
01-26-2012, 03:18 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 360 360 450 450 360 | 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 135 135 185 185 185 | 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 | 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 |
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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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Notes: Workout date was actually 1/24 Used Anaconda drink, workout felt great. Recommend not trying to use dead lifts in A2 again though.
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - WEDNESDAY - SPECIALIZATION
01-26-2012, 03:23 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 185 185 185 185 185 185 185 | 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 15 15 15 15 15 15 15 | 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 | 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 95 95 95 95 95 95 | 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 145 145 145 145 145 145 145 | 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 105 105 105 105 105 105 105 | 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 15 15 15 15 15 15 15 |
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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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Notes: Quick workout, felt good. Missed entering my dumbbell front raises...weight was 15s
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - FRIDAY - SPECIALIZATION
01-27-2012, 03:15 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 WEIGHT 20s 20s 20s 20s 20s 20s |
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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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1/27 notes:
Workout time - 7:45-8:15
3 minutes warm up and very light stretching of the shoulders (need to warm up more and stretch more when working out in the am)
The last set of the "A" series was a bit tough, rest periods between sets was very minimal. May need to rest a little bit longer before that last set next time
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - MONDAY - SPECIALIZATION
02-01-2012, 11:39 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 115 135 155 175 185 205 | 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 115 115 135 135 145 145 115 |
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - TUESDAY - FULL BODY
02-02-2012, 04:55 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 | 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 225 225 245 245 225 | 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 50s 50s 50s 50s 50s | 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 |
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - SATURDAY - FULL BODY
02-04-2012, 05:55 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 225 275 285 290 225 | 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 WEIGHT -70 -70 -70 -70 -70 | 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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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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Notes - Saturday 2/4: Deadlifts Set#4 was a little bit too heavy.
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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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2/6/12 - Starting week number 3 and planning to continue the Shoulder Phase for at least one more week. Strength in shoulders continues to improve. Adding some ROM and flexibility work to this week. Plan to stay in Shoulder phase for at least 1-2 more weeks before moving on to next body part.
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Level 4 |
Join Date: Nov 2004 |
Location: Texas, USA |
Posts: 34
SHOULDERS - MONDAY - SPECIALIZATION
02-06-2012, 08:13 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 135 155 175 185 205 225 | 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 135 135 145 145 150 150 135 |
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sshirley
Level 4
Join date: Nov 2004
Location: Texas, USA
Posts: 34
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2/6 - Push Press felt heavy, but was still able to move it with plenty of speed.
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