Ugly Sweater Routine

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  1. Ugly Sweater Routine


    This is my first time logging anything. I wanted to try it out. It will be a very simple log and I will be trying the Ugly Sweater Routine I saw on Muscle & Fitness December 2016 Issue. It caught my eye and so far it has actually been kicking my ass haha. It is a 4 week routine and hopefully I survive the holidays.

    Bench Press
    Week 1 - 4x12
    Week 2 - 4x8
    Week 3 - 5x5
    Week 4 - 8x3
    Barbell Squat
    Week 1 - 4x8
    Week 2 - 5x5
    Week 3 - 8x3
    Week 4 - 4x12
    Military Press
    Week 1 - 5x5
    Week 2 - 8x3
    Week 3 - 4x12
    Week 4 - 4x8
    Deadlift
    Week 1 - 8x3
    Week 2 - 6x4
    Week 3 - 5x5
    Week 4 - 4x6


    Alright here we go.

    Day 1 - 12/19/2016

    PWO Stack
    -Mesomorph rocket pop: 1 scoop

    Week 1 day 1 (Bench press emphasis)
    Bench press - 4x12
    Seated press - 4x20
    Giant set x 4
    Pullup - 8
    Dumbbell Shrug - 20
    Rope face pull - 20
    Tricep extension - 4x20
    Wide pushups - 100



    Post
    -Isomorph chocolate: 1 scoop
    -1/2 banana
    -3 strawberries

    Through the day
    - 3 - 1,000mg caps of fish oil

  2. Ugly Sweater Routine


    Day 2
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -mesomorph rocket pop: 1 scoop
    -The Rocks Holiday Lift youtube video (lol)

    Week 1 Day 2 (Squat emphasis)
    Squat - 4x8
    Romanian deads - 4x10
    Giant set 4x
    Bodyweight lunge - 10 each leg
    Wide-grip barbell shrug - 20
    Rear db flyes - 12
    Lat pulldown - 4x20
    Bodyweight squat - 50
    Wide pushups - 50

    Post
    -1/2 serving of PES chocolate cupcake flavor protein (free sample), 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    •   
       


  3. Can you post what lifts you are doing? I don't know that routine.

  4. Quote Originally Posted by blueline438 View Post
    Can you post what lifts you are doing? I don't know that routine.
    Updated my posts

  5. Day 3 - rest

    First thing after waking up
    -PES Shift: 2 cap
    -yohimbine hcl: 2.5 mg
    -mesomorph rocket pop: 1/2 scoop
    With breakfast
    -multivitamin, cissus 1.6 g
    Through the Day
    3 - 1,000mg caps of fish oil
    •   
       


  6. Day 4
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -mesomorph rocket pop: 1 scoop
    -halotropin: 1 cap

    Week 1 Day 4 (Shoulder emphasis)
    Military press - 5x5
    Wide pushups - 4x20
    Giant set 3x
    Bent over db flye - 10
    Seated db external/internal rotation - 20
    Seated db laterals - 20
    Seated db front raises - 10
    Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin

  7. Subbed in for some ugly sweater progress!
    ***PES Representative***
    http://pescience.com/insider
    http://selectprotein.com

  8. Day 5
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -mesomorph rocket pop: 1 scoop
    -halotropin: 1 cap

    Week 1 Day 5 (Deadlift emphasis)
    Deads - 8x3
    Romanian deads - 4x15
    Giant set 4x
    Leg curl - 20
    Db shrug - 20
    Pullup - 5-8
    Weighted back extension - 3x10
    Bench incline rear delt fly - 100


    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
  9. Ugly Sweater Routine


    Day 6 -rest

    Light 35 min cardio with my pup

    PWO
    -PES Shift: 1 cap
    -yohimbine hcl: 5mg
    -coffee
    -halotropin: 1 cap


    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
    -multivitamin, cissus 1.6 g.

  10. Day 7 -rest

    Light 20 min cardio with my pup and 200 crunches

    PWO
    -PES Shift: 2 cap
    -yohimbine hcl: 5mg
    -halotropin: 1 cap


    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
    -multivitamin

  11. Day 8

    PWO Stack
    -Mesomorph rocket pop: 1 scoop
    -yohimbine: 2.5mg
    -halotropin: 1 cap
    -pes shift: 1 cap

    Week 2 day 1 (Bench press emphasis)
    Bench press - 4x8
    Seated press - 4x20
    Giant set x 4
    Pullup - 8
    Dumbbell Shrug - 20
    Rope face pull - 20
    Tricep extension - 4x20
    Wide pushups - 100



    Post
    -Abb pure pro 50 - peanut butter (does not taste good)

    Through the day
    - 3 - 1,000mg caps of fish oil
    - 3 - halotropin caps
  12. Ugly Sweater Routine


    Day 9
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -mesomorph rocket pop: 1 scoop

    Week 2 Day 2 (Squat emphasis)
    Squat - 5x5
    Romanian deads - 4x10
    Giant set 4x
    Bodyweight lunge - 10 each leg
    Wide-grip barbell shrug - 20
    Rear db flyes - 12
    Lat pulldown - 4x20
    Bodyweight squat - 50
    Wide pushups - 50

    Post
    -1 scoop isomorph, 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps halotropin


    [edit: BTW this halotropin seems to be kicking in.. libido boost]
  13. Ugly Sweater Routine


    Day 10
    PWO stack
    -PES Shift: 2 cap
    -yohimbine hcl: 5 mg
    -coffee

    Week 2 Day 3 rest
    Light cardio 45 min

    Post
    -1 scoop isomorph, 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
  14. Ugly Sweater Routine


    Day 11
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -pnr pre-workout: 1 scoop
    -halotropin: 1 cap

    Week 2 Day 4 (Shoulder emphasis)
    Military press - 8x3
    Wide pushups - 4x20
    Giant set 3x
    Bent over db flye - 10
    Seated db external/internal rotation - 20
    Seated db laterals - 20
    Seated db front raises - 10
    Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
  15. Ugly Sweater Routine


    Day 12
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 5 mg
    -pnr pre-workout: 1 scoop
    -halotropin: 1 cap

    Week 2 Day 5 (Deadlift emphasis)
    Deads - 6x4
    Romanian deads - 4x15
    Giant set 4x
    Leg curl - 20
    Db shrug - 20
    Pullup - 5-8
    Weighted back extension - 3x10
    Bench incline rear delt fly - 100


    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
  16. Ugly Sweater Routine


    Day 13-rest

    Light 35 min cardio with my pup

    PWO
    -PES Shift: 2 cap
    -yohimbine hcl: 5mg
    -coffee
    -halotropin: 1 cap


    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
    -multivitamin, cissus 1.6 g.

  17. Day 15 (1-2-2017)

    PWO Stack
    -Pnr pre-workout: 1 scoop
    -yohimbine: 2.5mg
    -halotropin: 1 cap
    -pes shift: 1 cap

    Week 3 day 1 (Bench press emphasis)
    Bench press - 5x5
    Seated press - 4x20
    Giant set x 4
    Pullup - 8
    Dumbbell Shrug - 20
    Rope face pull - 20
    Tricep extension - 4x20
    Wide pushups - 100



    Post
    -1 scoop isomorph
    -half banana and 3 strawberries

    Through the day
    - 3 - 1,000mg caps of fish oil
    - 3 - halotropin caps

  18. Day 16
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -pnr pre workout: 1 scoop

    Week 3 Day 2 (Squat emphasis)
    Squat - 8x3
    Romanian deads - 4x10
    Giant set 4x
    Bodyweight lunge - 10 each leg
    Wide-grip barbell shrug - 20
    Rear db flyes - 12
    Lat pulldown - 4x20
    Bodyweight squat - 50
    Wide pushups - 50

    Post
    -1 scoop isomorph, 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps halotropin

  19. How are you liking this routine? It's been a couple weeks now. Notice anything starting to change?
  20. Ugly Sweater Routine


    Quote Originally Posted by blueline438 View Post
    How are you liking this routine? It's been a couple weeks now. Notice anything starting to change?
    Hey. I've noticed very slight mass on my back and pecs. The diet has been ruined on weekends with holidays so i feel like that is the whole 1 step forward, 2 steps back issue. I did my last hurah this weekend, so these next 2 weeks will be a clean diet.

    The routine is pretty good though. I love the feeling of getting stronger when doing compounds.

  21. Day 17
    PWO stack
    -PES Shift: 2 cap
    -yohimbine hcl: 5 mg
    -coffee

    Week 3 Day 3 rest
    Light cardio 45 min

    Post
    -1 scoop isomorph, 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin

  22. Day 18
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -pnr pre-workout: 1 scoop
    -halotropin: 1 cap

    Week 3 Day 4 (Shoulder emphasis)
    Military press - 4x12
    Wide pushups - 4x20
    Giant set 3x
    Bent over db flye - 10
    Seated db external/internal rotation - 20
    Seated db laterals - 20
    Seated db front raises - 10
    Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin

  23. Day 19 (1-6-2017)
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 5 mg
    -pnr pre-workout: 1 scoop
    -halotropin: 1 cap

    Week 3 Day 5 (Deadlift emphasis)
    Deads - 5x5
    Romanian deads - 4x15
    Giant set 4x
    Leg curl - 20
    Db shrug - 20
    Pullup - 5-8
    Weighted back extension - 3x10
    Bench incline rear delt fly - 100


    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin

  24. Day 22

    PWO Stack
    -Ronnie coleman yeah buddy: 1 serving
    -yohimbine: 2.5mg
    -halotropin: 1 cap
    -pes shift: 1 cap

    Week 4 day 1 (Bench press emphasis)
    Bench press - 8x3
    Seated press - 4x20
    Giant set x 4
    Pullup - 8
    Dumbbell Shrug - 20
    Rope face pull - 20
    Tricep extension - 4x20
    Wide pushups - 100



    Post
    -1 serving packet of Dymatize iso-100 cinnamon bun
    -half banana and 3 strawberries

    Through the day
    - 3 - 1,000mg caps of fish oil
    - 3 - halotropin caps

  25. Day 23
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 2.5 mg
    -1mr pre-workout: 1 scoop

    Week 4 Day 2 (Squat emphasis)
    Squat - 4x12
    Romanian deads - 4x10
    Giant set 4x
    Bodyweight lunge - 10 each leg
    Wide-grip barbell shrug - 20
    Rear db flyes - 12
    Lat pulldown - 4x20
    Bodyweight squat - 50
    Wide pushups - 50

    Post
    -1 scoop dymatize iso-100, 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps halotropin

  26. Day 24
    PWO stack
    -PES Shift: 2 cap
    -yohimbine hcl: 5 mg
    -coffee

    Week 4 Day 3 rest
    Light cardio 45 min

    Post
    -1 scoop isomorph, 3 strawberries, 1/2 banana.
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin
  27. Ugly Sweater Routine


    Slow progress so far. I'm going to keep going after with another routine after this week is over. Left is 12-19-2016 . Right is 1-11-2017. Throw in some sloppy diets for xmas and new year!

  28. Day 18
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 5 mg
    -pnr pre-workout: 1 scoop
    -halotropin: 1 cap

    Week 4 Day 4 (Shoulder emphasis)
    Military press - 4x8
    Wide pushups - 4x20
    Giant set 3x
    Bent over db flye - 10
    Seated db external/internal rotation - 20
    Seated db laterals - 20
    Seated db front raises - 10
    Seated row ladder - work from 2 - 20 decreasing weight. Add 60lbs on last one and rep out 20

    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotroprin

  29. Day 26
    PWO stack
    -PES Shift: 1 cap
    -yohimbine hcl: 5 mg
    -pnr pre-workout: 1 scoop
    -halotropin: 1 cap

    Week 4 Day 5 (Deadlift emphasis)
    Deads - 4x6
    Romanian deads - 4x15
    Giant set 4x
    Leg curl - 20
    Db shrug - 20
    Pullup - 5-8
    Weighted back extension - 3x10
    Bench incline rear delt fly - 100


    Post
    -1 scoop isomorph chocolate
    -multivitamin, cissus 1.6 g.

    Through the Day
    3 - 1,000mg caps of fish oil
    3 - caps of halotropin

  30. Well that was the end.. my only friend, the end.
    From here on out i'll be doing a 5 day split with S.S. cardio every day.

    Day 1 - Quads, Lower Abs, Calves
    Day 2 - Chest, Shoulders
    Day 3 - Arms
    Day 4 - Lower Back, Hams, Upper Abs
    Day 5 - Upper Back, Calves
    Day 6 - Active Rest
    Day 7 - Active Rest
  •   

      
     

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