cdp11 new road to size log

[cdp11]

Ok so I have previously been doing 12 reps of all exercises, and although i do have muscle tone, I'm not getting much bigger which is what I want to do at this point. So, i saw a thread on here of someone who did 1 set of 6, 1 set of 3 and then 2 more sets of 4-6 reps per exercise, with a set of 8 to begin each muscle group for a warmup. So, I figured I'd try this route to see if i can gain any size. So, I'm off....

 

[cdp11]

November 15
Chest
Barbell Bench Press (First exercise with warmup)
8 x 12.5 on each side
6 x 17.5 on each side
3 x 22.5 on each side
two sets of 6 with 17.5 on each side
Dumbbell Incline Press
6 x 35
3 x 40
two sets of 6 x 35
Standing Fly with Cables
6 x 15
3 x 22.5
two sets of 6 x 17.5
Dumbbell Bench Press
6 x 35
3 x 40
two sets of 6 x 35
Triceps:
Dumbbell Tricep Extension (First move with warmup)
8 x 30
6 x 40
3 x 45
two sets of 6 x 40
Skull Crusher with Dumbbells
6 x 15
3 x 20
two sets of 6 x 15
Bent Over Tricep Extension with Cable (One arm at a time)
6 x 15
3 x 20
two sets of 6 x 15
Tricep Pull Down (one arm at a time)
6 x 12.5
3 x 15
Two sets of 6 x 12.5

 

[cdp11]

November 16
Back
Dumbbell Bent Over Row (first move with warmup)
8 x 25
6 x 35
3 x 45
two sets of 6 x 40
Seated Row with Cable with Bar Attachment:
6 x 60
3 x 75
6 x 70
6 x 72.5
EZ Bar Bent arm Pull Over
6 x 10 on each side
3 x 12.5 on each side
two sets of 6x 10 on each side
Close Grip Pull Down
6 x 35
3 x 45
two sets of 6 x 37.5

Biceps
Dumbbell Curl (first move with warmup)
8 x 20
6 x 25
3 x 30
two sets of 6 x 25
Barbell Curl:
6 x 40
3 x 50
two sets of 6 x 40
Preacher Curl with EZ Bar
6 x 10 on each side
3 x 12.5 on each side
two sets of 6 x 10 on each side
Cable Curl with Rope Attachment
6 x 30
3 x 35
two sets of 6 x 30
120 Abs

 

[*Bunny*]

How did the lower reps feel?

 

[cdp11]

Really good actually, I like it a lot better than the 12 rep sequence... it's more "to the point" for lack of a better way to put it. I could definitely feel it in my chest and triceps today, they were a bit sore from yesterdays workout and with my 12 rep workout, i never really got sore the day after... I did a leg workout two days ago to try out the low rep thing, and i must say i do not look forward to sitting down right now

How did the lower reps feel?

 

[*Bunny*]

Really good actually, I like it a lot better than the 12 rep sequence... it's more "to the point" for lack of a better way to put it. I could definitely feel it in my chest and triceps today, they were a bit sore from yesterdays workout and with my 12 rep workout, i never really got sore the day after... I did a leg workout two days ago to try out the low rep thing, and i must say i do not look forward to sitting down right now

LOL Know that feeling all to well when I 'made the switch' ...

 

[cdp11]

Yeah and I'm going on a date tonight..he'll probably think something is physically wrong with me

LOL Know that feeling all to well when I 'made the switch' ...

 

[The Shadow]

what is your rep speed??


ie - how many seconds to complete each rep?

 

[cdp11]

I'll count today....it has slowed down considerably though because of hte increased weight

what is your rep speed??


ie - how many seconds to complete each rep?

 

[cdp11]

Ok my count with the 6 reps was about 3 seconds down and 3 seconds up...with the 3 reps it was a little slower especially by the third rep because of the weight. Is that a good count or should I be doing something else for size gain? Ill post my workout later, I left the paper with it on there back in my room

 

[The Shadow]

6 seconds is perfect.

WELL DONE


Keep that constant until you change up the program

 

[Tomer]

is 6 seconds recommended for all exercises?

would it be different timing depending on the exercise, for eg. calf raises vs squats?

(sorry to intrude on your thread!)

 

[cdp11]

Don't be sorry I'm always up for learnig more information!! that was an awesome questions because you are right, all exercises are different

is 6 seconds recommended for all exercises?

would it be different timing depending on the exercise, for eg. calf raises vs squats?

(sorry to intrude on your thread!)

 

[cdp11]

November 17
Shoulders:
Military Press (1st move with warmup set)
8x25
6 x 30
3 x 35
two sets of 6 x 30
Behind Neck Press on Smith Machine
6 x 20lb on each side
3 x 27.5 on each side
two sets of 6 x 20 on each side
Incline DB Press (with shoulders i make the incline steeper than on chest day)
6x35
3x40
two sets of 6 x 35
Rear Delt Row with DBs (First rear move with warmup)
8 x 25
6 x 35
3 x 45
two sets of 6 x 35
Rear Lateral Raise with DBs
6x 10lb
3x15
two sets of 6x10
Seated Shrugs (i did 10 reps because i cant hold the amount of weight i would only be able to to 6 and 3 times)
10x40
10x45
10x50
10x55
Smith Machine Upright Row:
6 x 15 on each side
3 x 20
6 x 17.5 on each side
Staight Arm Lateral Raise (first lateral movement with warmup)
8x 5
6 x 10
3 x 15
two sets of 6 x 10