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

[themondtster]

Day5-Back/leg rep day
As many 3-5 rep sets in 15min

Clean from Hang-(95*5)*3,(115*5)*2,(135*3)*5

Romanian Deadlift- (185*5)*3,(205*3)*6

Barbell Rows-(135*5)*3,(155*3)*6

Low box squats-(135*5)*2,(185*3)*2,(205*3)*5

From My Droid MoFo!

 

[themondtster]

Day6 Push max day

Bench Press
Set1-3 WU-95*10,135*5,185*3
Set4-7 Daily Max- 205*1,225*1,235*1(NOTGOOD)
Set8-10 (max-40)-185*4,185*3,185*3
Set11-12 (max-20)-205*2,205*2

Close Grip Bench
Set1-3 WU- 95*5,105*4,115*4
Set4-7 Daily Max-135*2,155*1,165*1
Set8-9 (max-30)-135*5,135*3
Set10-12 (max-20)-145*2,145*2,145*2

Push Press
Set1-3 WU-95*5,115*3,125*3
Set4-7 Daily Max-135*1,145*1,155*1
Set8-9 (max-40)-115*3,115*3
Set10-12 (max-20)- 135*1.5,135*1,135*1

Alright workout but I felt I could have done better with more time for rests while working up to daily max's. Was a lil rushed tonight.

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[themondtster]

Phase2 week2
Day1 Legs/Back max
Squat-
Set1-3 (WU)-135*5,185*5,225*5
Set4-7(Dailymax)-245*1,265*1,295*(fail),285*1(sloppythough)
Set8-9 (max-40) 245*2,245*2
Set10-11 (max-20) 265*1,265*1(notquiteparallel)

Deadlift
Set1-3 (WU) 135*5,225*5,315*3
Set4-7 (Dailymax) 345*1,365*1,385*1
Set8-9 (max-40) 345*1,345*1
Set10-11 (max-30) 355*1,355*1
(wore out...385 is my alltimemax, too close to top to rep)

Stiffleg Deadlift(knees slightly bent)
Set1-3 WU 135*5,185*5,225*3
Set4-7 (Dailymax) 235*1,245*1,255*1
Set8-9 (max-30) 225*2,225*2
Set10-11 (max-20) 235*1,235*1

Need more work on my squats. Taken me longer to set up at times. Rack is slightly cattycorner with wall/mirror so I set up offset slightly and takes a min to adjust. Think I wont shoot so high next time so I can rep out some work sets on both squats and deads. Got to remember Daily Max not alltime Max!

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[themondtster]

Phase2 week2

Day2- push rep day(3-5rep range)
As many sets in 15 min for each exercise

2nd Bench press-(155*5)*2,(185*3)*5

1st Incline press- (135*5)*2,(155*3)*6

3rd standing DB OHP-(45*5)*4,(40*3)*5

Went slower and worked on form. Couldnt do pushpress so did DB OHP instead. Arms were tired so lowered weight at end. Did reps real slow on most sets so the Time Under Tention was longer. Could have gone heavier but should have ate before gym...didnt have as much energy.
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[joeblow12345]

I like the effort you are applying but I think your overdoing it. You have a shitload of volume mixed in with max efforts,and if you are not over trained yet there is a good chance you will be soon. When your numbers start to slow or go backwards that is a good sign of over training. As well as feeling tired and worn out all the time. If this starts to happen do a deload week and rest. Also keep cals as high as possible.

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[themondtster]

I like the effort you are applying but I think your overdoing it. You have a shitload of volume mixed in with max efforts,and if you are not over trained yet there is a good chance you will be soon. When your numbers start to slow or go backwards that is a good sign of over training. As well as feeling tired and worn out all the time. If this starts to happen do a deload week and rest. Also keep cals as high as possible.

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Agreed. Thats why Im doing it for 4 weeks then switching. Also trying to keep the days at 72 hours apart. The light days are supposed to be more of a day to work on form and stay medium/heavy(kinda like speedsets in the westside workout). I just messed up the first week and did shit load of volume. Two max days, two work days...as long as I space it right it should be alright.

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[themondtster]

Phase2 week2

Day3 off

Day4 took it off was really tired from little sleep....twelve hour shifts and a fussy baby!

Day5 -day7 took off....feeling a little sick and have to work all weekend so dont want to push it. Upset I only got two days in this week but I would rather play it safe. I`ll start again Monday strong.

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[themondtster]

Phase2 week3
Day1 Legs/Back max
Squat-
Set1-3 (WU)- 135*10,185*5,225*5
Set4-7(Dailymax)-245*2,265*1,275*1
Set8-9 (max-40)-235*3,235*3
Set10-12 (max-20)-255*2,255*2,255*2

Deadlift
Set1-3 (WU)_135*10,225*5,275*3
Set4-7 (Dailymax)-315*1,335*1,355*1
Set8-9 (max-40) 315*3,315*3
Set10-11 (max-20) 335*2,335*2

Stiffleg Deadlift(knees slightly bent)
Set1-3 WU-135*10,185*5,225*3
Set4-7 (Dailymax)-245*2,255*1,265*1
Set8-9 (max-30) -225*3,225*3
Set10-12 (max-20)-245*2,245*2,245*2

Hammer curls-
Set1-3WU- 20*10,25*8,30*6
Set4-6(DM) 35*3,40*2,45*1
Set7-9(-10) -35*3,35*3,35*3
Set10-12(-5) -40*2,40*2,40*2

Left gym after deadlifts. Returned later to finish stifflegs and threw hammer curls in there. Tried the hammer curls using the same formula that Im using. It works pretty good guess you could use it for whatever to build strength.

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[themondtster]

Phase2 Week3


Day2- push rep day(3-5rep range med/heavy)
As many sets in 10 min for each exercise

Bench press- 135*5,185*5,(195*3)*3

Incline press- 135*5,(155*3)*4

Standing OHP DB- 45*5, (50*3)*4

Did just 10 min instead of 15, didnt have time. Used slow controlled movement. Slight pauses keeping time under tension a lil higher than usual. Liked it enough...just wish I could get better sleep and keep diet up to par and I believe my results would be better.
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[themondtster]

Dont worry I'm still alive. Slight set back. Got a suspended license from unpaid tickets, so I only hit gym when finance goes. Pullups days are done at the house. Ill be back in business in April when I get reinstated. So until then just been trying to keep in shape and move moderate weight.


Mon: 3/12
Squats: 135*10,185*8,225*6,245*f(6)
Leg Press(inclinesled): 360*10,540*8,590*6,640*F(4)
Upright row: 80# 3*10
Shrugs: 60#DBs 3*10

Tues: 3/13
DB Bench PRESS: 50*10,55*8,60*6,65*F(8)
Military Press: 65*10,85*8,95*6,115*F(2)
Dips: 4*F(12,12,10,10)

Wed: 3/14
Wg pullup: 5,4,3,2,1,2,3,4,5
RG pullup: 3*5
PG pullup: 3*5
Bent Over Delt flys: 20#DBs 3*10

Thursday: 3/15/12
Front squat: 95*10,115*8,135*6,155*F(10)
Goodmornings: 135* 3*10
Leg Press(incline sled): 270*10,360*8,450*4,270*F(8)

Monday: 3/19/12
Squats: 135*10,185*8,225*6,245*F(6)
Goodmornings: 95*10,115*8,135*6,135*F
Legpress(inclinesled): 270*8,360*4,450*2
Widegrip pullups: 5,4,3,2,1,2,3,4,5
Upright row: 70*F(14),80*F(8),90*F(8)
Db shrugs: 75*20,85*16,95*12

Tuesday: 3/20/19
DB bench press: 50*10,60*8,70*6,75*F(5)
DB Incline press: 40*F(13),50*F(10),60*F(10)
DB Standing OHP: 30*10,40*F(5),45*F(4),30*F(10)
Afternoon: standing calve raises on super squat mach. 2" def. As many in 5min 360#(16,15,12,13,10,11)
Dips: BW 4*F(17,12,8,10)
Tri kickbacks: 10# 2*10
Tri db ext. 10# 2*10

Wednesday: 3/21/12
Rackpulls: 135*8,225*4,275*1,315*1,365*1,385*1,225*5
WG Latpulldowns: 100*10,120*8,140*6,160*F(3)
Kroc DB Rows: 50# 3*8
Bent over rows: 135# 5*5

Friday: 3/23/12
DB Press 50*10,60*8,70*6,75*5(F)
Incline BB: 95*10,115*8,135*6,155*3(F)
CloseGrip Bench: 135# 3*5
DB Flys: 40# 3*8

Saturday: 3/24/12
WideGrip chins w/pause at top: 5*5
ReverseGrip Nuetral: 5*5
Parallel Grip: 5*5