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Old 03-01-2012, 02:42 AM #85
]TSS[ Dake
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Looool

K did my pushups, time for bed.
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Old 03-01-2012, 07:29 AM #86
Dirtybirdy51
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legs

squat- 345x6, x5, x3, 285x8, x6x2
HS leg press- 720x9, x7, x6, x5
Hs seated leg curl- 170x5 (drop set to 125x5), x4(x5), x3(x5)
standing smith calf press- 165x12, x8, xdgaf

felt really strong on the leg press.
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Old 03-01-2012, 11:51 AM #87
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Chest/try
Dbs only go up to 110...gonna have to switch to barbell soon, or do incline
DB Press: 110x1 (preactivation), 110x6 top set
Dips 13, 8, 6, 4
Flyes 3x15-20+
HS decline 2x15
Lurker 3x20+ then a tricep stretch at the end
Rope pressdown 2x20+
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Old 03-01-2012, 11:53 AM #88
]TSS[ Dake
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time to bust out that there duct tape
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Old 03-01-2012, 04:38 PM #89
Culture Evil
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upper body

35 min cardio...

incline DB press fells like im pressing 110's when im doing 65's

2 more weeks and i will mix barber and DB's for flat press and maybe sldl's
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Old 03-01-2012, 07:42 PM #90
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how close is your guys flat bb to close-grip bench? I ask because today i repped out 160x5 on cg bench, where my flat bb max was 170x8 last time i checked. seems too close to me? are my triceps overpowering my chest?

arms.
cg bench - 135x10, 155x10, 160x5, 135x7, 115x11
bb skullcrushers - 55x12, 70x10, 70x10, 55x10
vbar - 120x12, 130x10, 140x10, 150x8
incline db curls alternating - 27.5s 2x10, 22.5s 2x10
HS plate-load preachers - 55x10, 60x10, 70x7, 45x12
reverse bb curls - 40x12, 45x10, 55x10, 40x15
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Old 03-01-2012, 07:51 PM #91
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A2

Chest - DB Incline, beasted the **** out of the 60s, stayed here for 3 sets, then dropped to 50s and beasted that **** as well, didnt need to drop again. hs incline for "7" sets, gahhd dam son

Shoulders - Smith press, a rep or two increase, not bad. hit the lat raise machine for 3x15, then hit the reverse pec deck for the "7" sets

Triceps - dips, bw, 5-4-3-3-3, probably wasnt going down as far on the alst couple sets, obviously. just did 4x12 rope pushdowns for dat burn

and thats it, got to the gym super late so i would be in there all ****in night if i hadnt stopped. going tomorrow to do back, no worries

db incline made me feel reallll good, controlled reps, explode at the bottom, felt great
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Old 03-01-2012, 07:51 PM #92
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My best CG bench is 235x5, by best bench is 264 (in comp) or 280 (in gym, slight pause but not competition worthy).
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Old 03-01-2012, 08:53 PM #93
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Incline BB Bench 110 3x10
Pendlay Row 170 3x10+2
DB Bench Press 50s 1x10, 2x12
Power Clean 145 8x3
DB Curl 30 3x10
Seated Calf Raise 35 3x10
Pushups 2x13, 1x10
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Old 03-01-2012, 08:54 PM #94
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your routine looks kinda fun, im not gonna lie
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Old 03-01-2012, 09:07 PM #95
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Quote:
Originally Posted by FHS JewFro View Post
your routine looks kinda fun, im not gonna lie
I've definitely been enjoying the change. Lurker suggested it to me. Here's it layed out if you haven't caught it all:

Heavy days: 4+ Reps, 3-4 sets
Volume days: 10+ reps, 3-4 sets
Progression via loading increase on each success

Each day includes a non-metabolic work super set (Abbreviation: NMWS): biceps, triceps, calves, and abs
done back to back to back to back


MON: Heavy Chest + Back
BB flat Bench Press
Vertical pull
DB press (incline)
Deadlifts
NMWS


TUES: Volume Legs + Shoulders
Military press variant
Squats
Lunges/SLDL
Heavy shrugs/rhomboid press
NMWS

WEDS: REST/RECOVER/STRETCH


THURS: Light Chest + Back
Press variation (Incline or HS)
Your favorite Row
Press
Deads (Can substitute cleans, I probably would.)
NMWS

FRI: Heavy Legs + Shoulders
Military press variant
Squats
Lunges/SLDL/Good Mornings
Front Raise/Vert rows/Vertical Pull
NMWS

Except I do it on a 3 day/week rotation so ABC, DAB, CDA, etc.

I'm really hoping working consistently in the new rep range helps break me out of my funk.
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Old 03-01-2012, 09:10 PM #96
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Those who have tried both, DC or LEMUR for extreme bulkocalyp + strength gains time?
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Old 03-01-2012, 09:13 PM #97
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tough call

i'd say lemur, been on it for a while and still like it

i think i may switch to a 3 day lemur split soon tho
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Old 03-01-2012, 09:13 PM #98
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I'm sold on Lemur, but I do FST-7 style finishers for my "2" days rather than big Lurk's recommended 2x~20.
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Old 03-01-2012, 09:19 PM #99
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for every body part?

dam son how long you in the gym when you do that?

i usually only do the 7 sets as a finisher for like 2-3 body parts each day and i am in there for 2.5-3 hours
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"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"

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Old 03-01-2012, 09:24 PM #100
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holy **** 3 hours!

I thought when I was approaching 2 it was getting way too damn long.
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Old 03-01-2012, 09:27 PM #101
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when i first started it was only 2 hours, i was surprised i was in the gym for that long.

now with 2-3 fst-7 sets and other minor modifications i have made, it tends to get a little lengthier

leg days are the worst in terms of time lol
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"Originally posted by ']TSS[ Dake: You guys are ridiculous, haha. Thanks though, just tryna look like a shaved ape. And the half foot of height Lurk has in me will always make my physique less impressive :tup:"

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Old 03-01-2012, 09:38 PM #102
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sometimes im in and out in a hour
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Old 03-01-2012, 09:43 PM #103
]TSS[ Dake
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Like an hour.
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Old 03-01-2012, 09:45 PM #104
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When i lift bymyself rest time is little
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Old 03-01-2012, 09:51 PM #105
]TSS[ Dake
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I lift solo, only do FST for bis and tris. Once I do leg extensions again I'll FST them, too.
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