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  1. #31
    OLYMPIAN Puma's Avatar
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    Friday Late Night
    CARDIO
    45 hour elliptical LISS (Level 5 incline and resistance going from 5 to 10. 375 calories without entering body weight).
    ABS

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  2. #32
    MUSCLEHEAD DBowden's Avatar
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    Quote Originally Posted by Puma View Post
    Friday Late Night
    CARDIO
    45 hour elliptical LISS (Level 5 incline and resistance going from 5 to 10. 375 calories without entering body weight).
    ABS

    Nice.
    I like combining elliptical and treadmill inclines.

  3. #33
    OLYMPIAN Puma's Avatar
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    Quote Originally Posted by DBowden View Post
    Nice.
    I like combining elliptical and treadmill inclines.
    That's cool. I usually stick to one machine unless a joint is bothering me. Mike's program calls for cardio/abs as a second session on workout days with 2 full days of rest. Again, a modification of the program to accomodate my work schedule yet put in the work.
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  4. #34
    OLYMPIAN Puma's Avatar
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    Saturday Very Late Night
    CHEST

    Bench Press 135x10, 185x10, 225x10, 275x5, 275x5, 275x5, 275x5, 275x5, 275x4
    Incline Bench: 135x10, 185x10, 205x6, 205x5
    Dips: 15, 15, 10, 8, 8

    As this is the final week of phase 1, I am a bit dissapointed to not add a rep onto the last set of benching or inclines. I was pumped to try for 5 and 6 on those last sets to show some progress but it just didn't happen. I have never trained for strength so I would have expected to gain some by doing 6 extra sets of my finishing weight of benching. I'm not sure if 30 years of hard training already has me maxed out. Squats and deads have progressed though but those might be slightly more technique based than the benching. Hopefully I'll see some progress during phase 2.
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  5. #35
    OLYMPIAN Puma's Avatar
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    09/27/15 Very Late Night
    LEGS

    Squat: 135x10, 225x10, 275x8, 320x5, 335x5, 335x5, 335x5, 345x5,355x5, 365x5

    Leg Press 8 plates(total) x10, 10x10, 12x10, 14x10

    Leg Curl 80x8, 100x8, 140x8

    Last leg workout for phase 1 so it was time to stop just concentrating on squat form and use a bit of weight. Still no belt. Still no lower back discomfort the next day (today) but feel a little sore mid back (I'll chalk that up as a good thing). Using gym at work so leg press is close stance instead of wide and leg curl weight was upped as machine is easier than one at my gym.
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  6. #36
    OLYMPIAN Puma's Avatar
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    Monday Night
    CALVES & SHOULDERS

    Calf Presses 10 plates x 50, 14x50-12x25-10x25
    Donkey Calf machine 280x30, stack x30, stack x30
    Seated Calf: 3 plates x50, 4 plates x50- 3 plates x25- 2platesx25- bent calf press 8 plates x20
    Laterals/ W Presses 20x10/10, 25x10/10, 30x10/10, 35x10/10
    Seated Military Press 45x20, 95x12, 135x12, 155x10, 185x4, 185x4, 185x4, 185x4
    Rear Delt High Rope Pulls: 50x20. 100x20, 150x20, 175x20 (as the stack was maxed out plus a 25lbs pinned into it, I switched to the puulldown station but that felt heavier and the angle was different so...) 150x10, 160x10
    Shrug Station: 4 plates (total)x10, 6x10, 8 x10, 10x10, 12x10


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  7. #37
    OLYMPIAN Puma's Avatar
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    09/29/15
    ARMS

    Cambered BB Curls (counting bar as 25 lbs but not sure): 45x20, 75x10, 95x10, 115x5, 115x6, 115x6, 115x6,
    Incline Supinating DB Curls: 25x12, 30x12, 35x8, 35x9, 35x8
    Thick Bar Curl (ring finger on border): 15, 10, 10

    Smith Machine Close Grips: 135x10, 225x10, 245x10, 245x8
    Reverse Grip Pushdown: 70x15, 80x10, 100x10, 120x8
    Overhead Rope Tricep Extension: 150x10, 175x12, 175x10-150x6
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  8. #38
    OLYMPIAN Puma's Avatar
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    9/30

    ABS & CARDIO
    23 min Treadmill
    30 minutes Stepmill

    (Was just on Treadmill waiting for Stepmill)
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  9. #39
    OLYMPIAN Puma's Avatar
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    10/1/15
    BACK

    Deadlift Warm Up: 135x10, 185x10, 225x10, 275x10, 315x8
    Deadlifts: 365x5, 365x5, 365x5, 385x5, 385x5, 385x5, 405x5

    Widegrip Straightbar Pulldowns: 160x8, 180x8, 200x10, 220x10, 220x10

    T-Bar Row: 2px10, 3px10, 4px8, 4px8

    Last day of phase 1. The 405 for 5 went much easier than week one's 405 for 2 but I did watch a bunch of YouTube instructionals before the gym. This also led me to starting from the floor rather than off the rack as I had been doing lately. Still no belt.

    Overall impression with phase 1. Happy with progress in Squat and Deadlift but not happy with stagnant benching. Phase 2 drops everything to 4 reps so I'll have to see how that goes.
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  10. #40
    MUSCLEHEAD DBowden's Avatar
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    Quote Originally Posted by Puma View Post
    10/1/15
    BACK

    Deadlift Warm Up: 135x10, 185x10, 225x10, 275x10, 315x8
    Deadlifts: 365x5, 365x5, 365x5, 385x5, 385x5, 385x5, 405x5

    Widegrip Straightbar Pulldowns: 160x8, 180x8, 200x10, 220x10, 220x10

    T-Bar Row: 2px10, 3px10, 4px8, 4px8

    Last day of phase 1. The 405 for 5 went much easier than week one's 405 for 2 but I did watch a bunch of YouTube instructionals before the gym. This also led me to starting from the floor rather than off the rack as I had been doing lately. Still no belt.

    Overall impression with phase 1. Happy with progress in Squat and Deadlift but not happy with stagnant benching. Phase 2 drops everything to 4 reps so I'll have to see how that goes.
    What kind of form do you use on t-bar row old school style (Arnold)?
    Or new school, more like a trap/upper back exercise

    Arnold:


  11. #41
    OLYMPIAN Puma's Avatar
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    Thanks for posting as I never saw that footage. I like to take the wider handels and get perpendicular to the floor (unlike what I'm guessing is the new school style where it seems everyone in my gym is practically standing straight up and in my estimation overutlizing their arms). I definitely don't use as much momentum as Arnold is using in the footage. Maybe a little body English at the end or I actually might brace myself and try to keep the torso completely static to reach concentric failure. I dislike the fact that all the new models of T-Bars have the close grip parallel handles attached. Using my form, they get in the way a bit. My previous gym used to have something closer to what Arnold is using here.
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  12. #42
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    10/2/15

    Late Night Cardio

    1 hour elliptical (readout of 515 calories)
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  13. #43
    OLYMPIAN Puma's Avatar
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    PHASE 2 begins
    10/3/15 Very Late Night Midnight to 12:55

    LEGS

    Squat: 135x10, 225x10, 275x8, 315x4, 365x4, 365x4, 365x4, 365x4, 365x4, 375x4

    Leg Press (medium foot position) 8 plates(total) x10, 10x10, 12x10, 14x10

    Leg Curl 80x8, 100x8, 140x8.5

    OK, starting Phase 2 where all the powerlifting sets go from 5 reps to 4 reps. In Mike's program this would actually be 4 reps down to 3 but as he's not personally training me I had to make my own tweaks to the program. I made the descision to use my highest weight for 5 for most of my working sets as I was limited with time and didn't know how that many sets with that weight would turn out.

    Still no belts on the squats but today (the day after) was the first time I had some lower back soreness. Was still sore during squats in the groin/adductors from deadlifts so although I'm trying to work as best I can with my work schedule, I might have to make O'Hearn's two days off between deads and squats mandatory regardless if I miss one of the 5 days of training in a row. Hoping my lower back is not too sore for the powerlifting style benching tonight.
    Last edited by Puma; 10-04-2015 at 05:43 PM.
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  14. #44
    OLYMPIAN Puma's Avatar
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    10/1/15
    BACK

    Deadlift Warm Up: 135x10, 185x10, 225x10, 275x10, 315x8
    Deadlifts: 365x5, 365x5, 365x5, 385x5, 385x5, 385x5, 405x5

    Widegrip Straightbar Pulldowns: 160x8, 180x8, 200x10, 220x10, 220x10

    T-Bar Row: 2px10, 3px10, 4px8, 4px8

    Last day of phase 1. The 405 for 5 went much easier than week one's 405 for 2 but I did watch a bunch of YouTube instructionals before the gym. This also led me to starting from the floor rather than off the rack as I had been doing lately. Still no belt.

    Overall impression with phase 1. Happy with progress in Squat and Deadlift but not happy with stagnant benching. Phase 2 drops everything to 4 reps so I'll have to see how that goes.
    WNBF Pro Bodybuilder
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  15. #45
    OLYMPIAN Puma's Avatar
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    Ignore post 44. It's a duplicate of post 39 that I can't delete.

    10/04/15 (it was actually 10/05/15 by then

    Sunday Very Late Night
    CHEST

    Bench Press 135x10, 185x10, 225x10, 275x4, 280x4, 280x4, 280x4, 280x4, 280x4, 280x4
    Incline Bench: 135x10, 185x10, 225x6, 225x6
    Cable Crossover: 90x10, 120x10, 120x10, 120x10

    Having a hard time maintaining O'Hearns form on benching with elbows somewhat forward. Seems tough on my shoulder. Experimented with a couple back arching techniques I saw on videos. Between that, the elbows, and lowering and pressing the bar below the chest it felt a bit more shoulder and tricep than chest.

    I also know why squats were so tough. I had reverted back to my regular system of following back with legs forgetting that on this program, chest is before legs. This mistake does not bode well for shoulders tomorrow.
    Last edited by Puma; 10-05-2015 at 07:14 AM.
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