From a mere mortal man to a Monster Log!!!!

[themondtster]

Week9
Day1
SMP- Wu65*10,105*3,110*3,120*3,wd95*8

Trap bar shrugs- b+180*10,b+180*10,b+180*10

DB rows- 50*10,50*10,50*10

Upright row- 75*10,75*10,75*10

S ARM DB press- 45*8,50*6,55*4,50*6,45*8

Dips-3*10

Day2
Squats- Wu135*10,235*3,265*3,295*3(pr)

Goodmorning-115*10,115*10,115*10

Olympic Squats- 135*10,155*8,175*6

Seated Calve raises- 135*10,135*10,135*10,135*10

S-leg ext.- 60*10,60*10,60*10

S-leg curl- 40*10,40*10,40*10

Day3/4
Combined two days because I ran out of days with obligations this week.

Deadlift- Wu135*10,Wu225*3,280*3,315*3,335*3(pr)

Bench- Wu*10,185*6,200*4,225*2,135*10

Stiff leg Deadlift- 175*10,175*10,175*10

Incline bench- 155*8,185*1,185*2,185*2,135*8(was supposed to be185*,195*3 but arms are tires from deads and bench)

DB Flys- 50*10,50*10,50*10

Cable row WG- 80*10,90*10,100*10

Cable row NG- 80*10,90*10,100*10

Lat pulldown- 100*10,100*10,100*10
From My Droid!

 

[themondtster]

Well week 10 of 5/3/1 was lost with my phone. Summary of it is what ill post.

Day1. Military Press plus accessories. Hit PR on press for 135*2
Day2. Squat plus accesories. 295*3 failed on third so hit it again for 3 reps. Then hit 315*1 but didnt quite go parallel by about 2" so tried it two more times but failed coming back up both times, Hams felt weak.
Day3. Bench Press. Did well up to 235*1. Couldnt get it the last 2" without assistance.
Day4. Missed due to Holidays and personal stuff.

 

[themondtster]

So We will Call this "Max Out" Week 11.

Day1. Military Press 45*10, 65*5,95*3,115*1,145*1(PR),155*0

Superset A1. Trap Bar Shrugs-B+130 4*10 A2. Upright row- 50 4*10 then rest 60sec

Dips- BW 3*F(18,12,10)

 

[moya]

keep killin that shit bro...

 

[themondtster]

Thanks Moya!

Week11 Day2
Squats-wu135*10,225*3,295*1,315*1(PR-went up pretty clean with slight pause right before finish

Goodmorning- 135*10,155 2*10

Seated Calves-2/45plates 3*20

standing calve raises 3" deficite- 30#db's 3*14

 

[themondtster]

Took Wednesday Off
Week 11 Day 3

Bench Press- 45*10,135*5,185*3,225*1,235*1,255*1(did good, spotter put a finger of each hand on to stabilize cause i was shaking coming up)

DB Incline press- 75*8,7,6

Dips- BW*12,10,10

Looking Good so far on my goals for the end of the year...tomorrow deadlift. My goal by december was 395..lets see if i went up 30lbs on max.

 

[themondtster]

Week11 day4

Stiff leg- Wu135*5

Deadlift- 135*5,225*3,315*2,365*1,385*0,385*1(PR)

Stiff leg dead- 225 3*4

Missed it the first time. Then said screw it. Changed the song on the ipod and hit dat shzzit.

 

[themondtster]

All right....the last two weeks took it easy because of all the overtime at work. Starting a new program. Its a 4 phase program by Charles Poliquin that I modded. G.B.C. phase, Maximum strength Phase, Volume Phase, Max effert phase.
Each phase 4 weeks. Should be intense.

Sent from my PG06100 using EliteFitness

 

[themondtster]

Day1
A1. Snatch pull- 135 5*6
A2. walking lunges- 5*6
B1. Deep back squats- 135 4*8
B2. Bent Over DB row- 40 4*8
C1. Front squats- 95 4*8
C2. Wide grip pullups- 4*8
45 sec rests between all sets 1&2

Day2
A1. Clean deadlift- 175 5*6
A2. Thick bar inc. Press- +50 5*6
B1. Russian step ups- 30#Db 4*8
B2. Dips- 4*8
C1. Stiffleg deadlift- 135 4*8
C2. DB OHP- 40 4*8
45 sec rest between all sets 1&2

Day3 off with light stretching.....still sore from the last two days. The short rest periods really put a load on me.

Sent from my PG06100 using EliteFitness

 

[themondtster]

Phase1 week1
Day4

A1. Power cleans- 105 5*6
A2. BO DB lat raises- 30 5*6
B1. Front squat- 105 4*8
B2. BO shrugs- 50#DB 4*8
C1. Pullups- 4*6
C2. Walking lunges-20# DB 4*6
45 sec rest between all sets 1&2