I'm not one that usually posts comments or questions but if I'm going to do this program I want to be able to give an honest assessment for myself and for others who may be thinking about doing this.
No pics yet I'll try to get on that. Additional measurements are 45 " shoulders and 14" calf.
Thoughts from the last 2 workouts
The measurements were from 5/6/13 which was also day 1 of the program heavy legs. I haven't been to a "gym" in over 2 years (I mainly workout in my garage) so all of the machines were a lot tougher for me than the squats and RDL's were. Intense pump from the leg curls and leg extensions. I workout alone so I didn't use a typical leg press machine, instead I used a machine leg press this way I could just adjust the pin in the weight stack as the set progressed.
Day 2 Heavy Chest
I did this at home which was fine, but looking back at it I will probably go to the gym next time so I can use more weight on Ex. 1. The heaviest DB's I have are 65# which isn't hard to get 8 reps. To try to manipulate this I slowed down the eccentric portion and added Fat Gripz. Ex. 2 I was surprised by how much adding the chains slowed me down. Ex. 4 I do not have a cambered bar so I used a straight bar and just moved the bar up 2 holes in my power rack for each "step." Ex. 7 those are just brutal. I used 25's but I should've gone with 30's for the first 60 reps.
Heavy Back day today. Ex.1 used 75 lbs on the bar x 8 reps focused mainly on a big stretch at the bottom and a hard squeeze at the top. Grip Strength is currently the limiting factor for me on this exercise Ex.2 110 lbs on the bar anything more just did not feel fast. Ex.3 I stayed between 80-85 lbs for all the sets. I feel the lats working more when I keep the ROM short. I have always felt (and still do) my triceps working hard in this exercise as well, I may lower the weight and see if that makes any difference. Ex.5 I used 225 on the bar and added 2 chains per side. Challenge set I ended up with 13 reps. I' m a little disappointed with that, I was thinking I would be in the 20 plus range for reps. Again grip had a lot to do with only the 13 reps. I will probably go buy some straps for the next back workout.
Today was Chest & Shoulders pump day. I used the hammer strength machine for Ex.1 and put 2 45's per side focusing mainly on a hard contraction. Again though, my triceps became fatigued prior than my chest. Ex.2 Pec Minor dips were something that I never had tried before, my gym does not have a traditional dip stand so I used 2 barbells in a power rack for these. I try to depress the scapula really hard at the top of the reps and this seemed to intensify the contraction in the sternal portion of my chest. For Ex.3 I used 17.5 lbs for all sets and 20 reps per set plus the partials. All exercises were super setted with the band Over and Back for these I used a mini band on all sets as well as for the spider crawls. After the workout I had a nice pump in rear delts and shoulders looked noticeably fuller. As for the plazma, the main thing that I have noticed is I am not sore at all the next day. It also is a nice way for me to add in the extra calories (3400 plan)
quick update since my last post. Did arms yesterday and by the time I got to the hammer curls my arms were smoked. Also it was a nice change of pace for me personally doing higher reps than I normally would do. In the past I have usually worked in a 5-6 or 8-10 rep range when doing bi's and or tri's. Today was the second time doing legs and after re reading the program I think I am doing the chain squats wrong. I have been working up to a set of 10 that feels fast, and then dropping down to 60% of that weight. From there I add my chains and do sets of 6. In hindsight I'm thinking that I should just work up to a set of 6 that is feeling fast and add chains from that point. On the positive side today I went up in weight on leg curls and leg extensions. I also added another round (mini set) on the leg presses. Tomorrow will be heavy chest day
Since last post I finished week 2 of program 1.1. The only thing that is noteworthy is on back day I did 1 more rep on the dead lift ( went from 13 to 14). Weighed myself this morning and stayed the same from day 1, as did most of my measurements. I do feel fuller but the scale and the tape measure are not reflecting that right now. I will probably increase my calories to 3600 per day. Today will be the start of program 1.2.