B5150's Hybrid-Progressive Periodization Protocol

[B5150]

I am beginning my post hernia surgery training. This is also my first training while using TRT. I have journaled that in my Somebody Get Me A Doctor journal. I had been developing a program before my surgery. I am going to further develope it in this training log.

This is a hypertrophy focused periodization training program. It is reduced volume with increased frequency. I am not looking to get strong at the risk of injury. I am not a heavy lifter and have no ambition to become one. I train alone, within my safety range and will develope my strength within those working parameters.

This split is designed to work around my weekend work schedule. It gives me three days of complete rest and recovery. As I progress I may add in cardio on training days as well as off days to address body composition goals. Diet will be addressed as I progress through this log as well. That is all extra and not critically relative to me developing my program at this time.

I am tentatively calling it: B5150's Hybrid-Progressive Periodization Protocol

Program General Discription

Concept:
Progressive overload, hypertrophy, periodization, avoiding adaptation.

Technique:
All exercises are performed in a Time Under Tension method with 3 second eccentric, 1 second pause, 2 second concentric tempo.

Rest Period:
I vary my rest periods between sets depending upon what rep range I am working with. More rest for lower rep ranges, heavier weight, and less rest for higher rep ranges lower weight. I do keep it consistant for each rep range, trying not to alter it between exercise and splits. I generally use 1.5-2.0 mins rest period for light weights and 2-3 mins for heavier weight. I keep it consistant withing about 10-20 seconds. I am considering buying a timing device, like a chess clock to keep me even more precise.

Exercise Selections:
There are way too many choices of exercise per body part, so I am not going to list them. Choose two exercises per body part that you will stick with through the cycle. This is important in gaging your progress.

Warm-up:
Each working set is proceded with a warm up sets with weight sufficient to allow for achieving max reps (or more) for the specified rep range you are training in. I often find myself using an unweighted bar when doing lighter working sets. I am really just looking to get blood flowing.

Working sets:
Working sets for at least 16(12,8) and no more than 20(16,12) reps for both working sets. Repeat the week at least once to achieve both sets at close to or at 20(16,12).

Split Outline:

Split A-1: Monday
Trap Bar Shrugs - 2 sets
O/H Neck High Bent Rows - 2 sets
U/H Seats Cable Rows - 2 sets
BB Upright Rows - 2 sets
BB Curls - 2 sets

Split B-1: Tues
Smith Seated Military - 2 sets
Incline BB Bench Press - 2 sets
Close Grip Bench - 2 sets
Squats - 2 sets
Walking Lunges - 2 sets

Split A-2: Weds
DB Shrugs - 2 sets
O/H Seated Cable Rows - 2 sets
U/H Grip Bent Rows - 2 sets
DB Lateral Raise - 2 sets
DB Curls - 2 sets

Split B-2: Thurs
DB Shoulder Press - 2 sets
Incline DB Press - 2 sets
Scull Crushers - 2 sets
Squats - 2 sets
Walking Lunges - 2 sets

Repetition Progression:
Week 1: 20-16 reps
Week 2: 20-16 reps
Week 3: 16-12 reps
Week 4: 16-12 reps
Week 5: 12-8 reps
Week 6: 12-8 reps

Nutrition and Supplementation:

Pre-workout:
Whey Protein
Ground oats
CNW's BCAA's: 10g
CNW's Taurine: 5g
CNW's CEE: 2.5g
CNW's l-tryrosine: 5g

Post-workout:
Whey Protein
Ground oats
CNW's BCAA's: 10g
CNW's Taurine: 5g
CNW's CEE: 2.5g
NP's PrimaForce Pure ALA: 300mg

Daily:
NP's PrimaForce Pure ALA: 300mg additional
CNW's NAC: 1g
Vit.C: 2g
Vit.E: 1000 iu
Multi: 2/d

Aside from the sponsor plugs, this is not really a supplement log. This is not to say that I will not introduce various supplements along the way. I am using the BCAA's for the first time in a while. Primarily this is a log for me to develop this training program. If anyone who expressed an interest in this program in the past wants to train along with me you are more than welcomed.

Game on

 

[Mulletsoldier]

Good on ya B..It looks very, very interesting. I am definitely subscribed.

 

[bpmartyr]

Looks good. Well planned/though out. I will be watchin.:thumbsup:

 

[B5150]

Well that wraps up the first comeback week...claims ego at front desk.

Still some residual hernia repair soreness at repair site. Plenty of weakness. Very solid soreness carried over from first two days of this weeks split.

This week is a warm-up week for getting my working set weight dialed in. You really want to check your ego at the door. At least I do. As you can see by the numbers there is still dialing in to do. This program really is for the data collecting, trend logging, analytical mind. I have a background in quality for aerospace machined parts.

I did not yet incorporate the BCAA's. Just finished up my last two scoops of an old mix I had of CEE/Taurine/etc. Will start BCAA's/Tuarine/CEE as outline first of next week.

Week 1: Warm-up week w/20's

Split A-1: Mon
Trap Bar Shrugs - 2 sets (20,20)
O/H Neck High Bent Rows - 2 sets (20,20)
U/H Seats Cable Rows - 2 sets (20,18)
BB Upright Rows - 2 sets (20,18)
BB Curls - 2 sets (18,14)

Split B-1: Tues
Smith Seated Military - 2 sets (18,18)
Incline BB Bench Press - 2 sets (16,14)
Close Grip Bench - 2 sets (16,12)
Squats - 2 sets (25,25)
Walking Lunges - 2 sets (20,20)

Split A-2: Weds
DB Shrugs - 2 sets (20,20)
O/H Seated Cable Rows - 2 sets (20,20)
U/H Grip Bent Rows - 2 sets (20,20)
DB Lateral Raise - 2 sets (20,16)
DB Curls - 2 sets (20,18)

Split B-2: Thurs
DB Shoulder Press - 2 sets (20,16)
Incline DB Press - 2 sets (16,16)
Scull Crushers - 2 sets (20,18)
Squats - 2 sets (25,20)
Walking Lunges - 2 sets (20,20)

 

[B5150]

Week 1: Warm-up week 20-16
(revised post to include weight)

Split A-1: Mon
Trap Bar Shrugs - 2 sets (90*x20,20)
O/H Neck High Bent Rows - 2 sets (65x20,20)
U/H Seats Cable Rows - 2 sets (90x20,18)
BB Upright Rows - 2 sets (45x20,18)
BB Curls - 2 sets (45x18,14)

Split B-1: Tues
Smith Seated Military - 2 sets (30*x18,18)
Incline BB Bench Press - 2 sets (95x16,14)
Close Grip Bench - 2 sets (95x16,12)
Squats - 2 sets (45x25,25)
Walking Lunges - 2 sets (0x20,20)

Split A-2: Weds
DB Shrugs - 2 sets (40x20,20)
O/H Seated Cable Rows - 2 sets (90x20,20)
U/H Grip Bent Rows - 2 sets (90x20,20)
DB Lateral Raise - 2 sets (10x20,16)
DB Curls - 2 sets (15x20,18)

Split B-2: Thurs
DB Shoulder Press - 2 sets (20x20,16)
Incline DB Press - 2 sets (30x16,16)
Scull Crushers - 2 sets (40x20,18)
Squats - 2 sets (45x25,20)
Walking Lunges - 2 sets (0x20,20)

Week 2: 20-16
(last week)

Split A-1: Mon
Trap Bar Shrugs - 2 sets (100*x24,20)
O/H Neck High Bent Rows - 2 sets (75x20,20)
U/H Seats Cable Rows - 2 sets (90x20,18)
BB Upright Rows - 2 sets (45x20,18)
BB Curls - 2 sets (45x18,14)

Split B-1: Tues
Smith Seated Military - 2 sets (30*x20,16)
Incline BB Bench Press - 2 sets (95x20,16)
Close Grip Bench - 2 sets (95x16,16)
Squats - 2 sets (65x20,20)
Walking Lunges - 2 sets (20x20,20)

Split A-2: Weds
DB Shrugs - 2 sets (50x20,20)
O/H Seated Cable Rows - 2 sets (95x20,20)
U/H Grip Bent Rows - 2 sets (95x20,20)
DB Lateral Raise - 2 sets (10x20,20)
DB Curls - 2 sets (20x20,20)

Split B-2: Thurs
DB Shoulder Press - 2 sets (20x20,16)
Incline DB Press - 2 sets (30x16,16)
Scull Crushers - 2 sets (40x20,18)
Squats - 2 sets (70x20,20)
Walking Lunges - 2 sets (20x20,20)

*plus the weight of the bar

Comments:
I wanted to include the weight so I could (embarrass myself) be sure to show progress in this journal. These are some low weight for even myself. I am coming off of hernia surgery and my core is quite weak and sensitive. I am using as strict a 3-1-2 TUT as I can. And quite honestly I am not very strong any more. Squats are ridiculously light becuase I have two knee surgeries and they tear up my knees as it is. TUT just kills them.

I have laid off for nearly six weeks. The last time I trained and was developng this program I had been cycling periodization rep ranges and weights already. Dropping down to the lighter weight was not quite as light then because, well, I was not so weak.

I am starting all over again getting my weights right for each rep range. Next rep cycle will be better tuned. The idea is to use weight that allows me only to hit the minimum rep count for that range for both sets and stay at that weight for consecutive weeks until I get the max rep count with that weight for that range. I am all over the place right now.

I train at home in my garage. This time of year is the worst time of year as it is scorching hot in there even at 3:30AM. The heat drains my energy faster than I can use it up.

Anyway, enough excuses about being weak. I decided to make week one a working week as opposed to a warm-up week. This week I have already upped the weight and dropped the reps to the 16-12 range.

Anyway...just staying accountable.

 

[B5150]

Week 3: 16-12

Split A-1: Mon
Trap Bar Shrugs - 2 sets (160*x16,15)
O/H Neck High Bent Rows - 2 sets (115x16,14)
U/H Seats Cable Rows - 2 sets (115x14,14)
BB Upright Rows - 2 sets (65x15,15)
BB Curls - 2 sets (65x14,12)

Split B-1: Tues
Smith Seated Military - 2 sets (50*x14,12)
Incline BB Bench Press - 2 sets (115x14,13)
Close Grip Bench - 2 sets (115x14,12)
Squats - 2 sets (95x16,16)
Walking Lunges - 2 sets (40x16,12)

Split A-2: Weds
DB Shrugs - 2 sets (70x14,13)
O/H Seated Cable Rows - 2 sets (110x14,14)
U/H Grip Bent Rows - 2 sets (115x13,12)
DB Lateral Raise - 2 sets (20x14,14)
DB Curls - 2 sets (35x12,12)

Split B-2: Thurs
DB Shoulder Press - 2 sets (35x14,13)
Incline DB Press - 2 sets (45x16,12)
Scull Crushers - 2 sets (60x14,12)
Squats - 2 sets (95x16,16)
Walking Lunges - 2 sets (40x16,12)

Leaving several in the hole for squats. My bones hurt.

A few exercises need weight adjustments for starting set. Working on it.

 

[Jayhawkk]

Damn, that's a nice detailed log, B-Fiddy. Hope the recovery stays on track. I know how rough that can be due to the reminder of what you just went trhough.

 

[B5150]

Thanks Jay. Actually the physical act of being back "on routine" and "training discipline" has really boosted my sense of well being. The weights are low this time around leaving much room for tweaking next cycle.

I have slight residual tenderness at the sight of surgery when doing things like scull crushers and such. Ironically, an intimate encounter with my wife, concluding in a very intense 'arrival', strained the hell out of my sutures, moreso than any training the last couple weeks. I guess I need to remember to breath through the arrival process

 

[Jayhawkk]

You mean you can actually remember anything during the arrival process?

 

[B5150]

Week 4: 16-12

Split A-1: Mon
Trap Bar Shrugs - 2 sets (170*x15,13)
O/H Neck High Bent Rows - 2 sets (120x14,13)
U/H Seats Cable Rows - 2 sets (110x12,13)
BB Upright Rows - 2 sets (70x14,14)
BB Curls - 2 sets (65x12,12)

Split B-1: Tues
Smith Seated Military - 2 sets (55*x12,12)
Incline BB Bench Press - 2 sets (125x12,12)
Close Grip Bench - 2 sets (120x14,12)
Squats - 2 sets (105x18,18)
Walking Lunges - 2 sets (40x14,12)

Split A-2: Weds
DB Shrugs - 2 sets (70x18,16)
O/H Seated Cable Rows - 2 sets (110x14,14)
U/H Grip Bent Rows - 2 sets (115x15,13)
DB Lateral Raise - 2 sets (20x15,14)
DB Curls - 2 sets (35x12,12)

Split B-2: Thurs
DB Shoulder Press - 2 sets (35x14,13)
Incline DB Press - 2 sets (45x14,13)
Scull Crushers - 2 sets (65x13,12)
Squats - 2 sets (115x16,16)
Walking Lunges - 2 sets (40x18,12)

Making progress on getting my weights tuned in. Have got just about all of them at the low end for starting this paticular rep scheme. Now I will progress through this rep scheme a time or two to see how I progress up to the 16 count.

I really felt good after completing this last week. A good solid pump lasted me all week. I felt like the first couple weeks at light weights was going through the motions. I think that I might be on to something with adaptation and progression pattern. Will have to see what the future holds. I must say that this 16-12 is a nice place for me. Just high enough volume, but not too taxing on the joints with too heavy a weight. I will do it once (or twice) more before dropping to 12-8.

 

[B5150]

Week 5: 16-12

Split A-1: Mon
Trap Bar Shrugs - 2 sets (175*x15,13)
O/H Neck High Bent Rows - 2 sets (120x15,12)
U/H Seats Cable Rows - 2 sets (110x14,12)
BB Upright Rows - 2 sets (75x15,13)
BB Curls - 2 sets (65x16,13)

Split B-1: Tues
Smith Seated Military - 2 sets (55*x14,12)
Incline BB Bench Press - 2 sets (125x13,12)
Close Grip Bench - 2 sets (120x14,14)
Squats - 2 sets (120x16,16)
Walking Lunges - 2 sets (40x18,16)

Split A-2: Weds
DB Shrugs - 2 sets (80x16,14)
O/H Seated Cable Rows - 2 sets (115x13,12)
U/H Grip Bent Rows - 2 sets (120x14,12)
DB Lateral Raise - 2 sets (20x13,12)
DB Curls - 2 sets (30x12,12)

Split B-2: Thurs
DB Shoulder Press - 2 sets (35x14,13)
Incline DB Press - 2 sets (45x15,12)
Scull Crushers - 2 sets (65x14,12)
Squats - 2 sets (125x18,16)
Walking Lunges - 2 sets (40x18,16)

That was the third week at 16-12 reps range. I'm going to give it one more week (starting this morning) but am going to drop the weight just a tad so as to stay at the low end closer to 12 reps.

I am looking forward to to the next split of 12-8's.

Things (strength, composition) are coming along nicely for me on this program.

 

[TheUnlikelyToad]

WOW... you weren't kidding with that overwhelming response. 4 additional posts not made by you, done by 3 different members. Good news is... my post makes 5!:stick:

:lol:

 

[bpmartyr]

Cough, cough,postwhore, cough.

 

[TheUnlikelyToad]

Lets go, lets go...

Update, Update!

 

[B5150]

I don't want to.

Maybe the first of the week (tomorrow)...just for you

 

[Pitbull954]

I'm watching, this workout looks very interesting, something different, I might steal it :twisted:

 

[TheUnlikelyToad]

I don't want to.

Maybe the first of the week (tomorrow)...just for you

Swwweeet! :thumbsup:

C'mon now, how am I suppose to cyberstalk someone when there is nothing to stalk?

 

[B5150]

Wow, it has been 4 weeks since I updated

Week 6: 16-12

Split A-1: Mon
Trap Bar Shrugs - 2 sets (180*x13,12)
O/H Neck High Bent Rows - 2 sets (125x15,12)
U/H Seats Cable Rows - 2 sets (115x13,12)
BB Upright Rows - 2 sets (80x15,85x12)
BB Curls - 2 sets (70x13,12)

Split B-1: Tues
Smith Seated Military - 2 sets (60*x14,12)
Incline BB Bench Press - 2 sets (135x13,12)
Close Grip Bench - 2 sets (125x13,11)
Squats - 2 sets (125x12,12)
Walking Lunges - 2 sets (n/a)

Split A-2: Weds
DB Shrugs - 2 sets (85x14,14)
O/H Seated Cable Rows - 2 sets (120x14,12)
U/H Grip Bent Rows - 2 sets (125x13,12)
DB Lateral Raise - 2 sets (20x13,12)
DB Curls - 2 sets (35x12,12)

Split B-2: Thurs
DB Shoulder Press - 2 sets (40x13,10)
Incline DB Press - 2 sets (50x15,11)
Scull Crushers - 2 sets (70x14,12)
Squats - 2 sets (135x18,16)
Walking Lunges - 2 sets (n/a)

I eliminated or mixed up my leg work because I am experiencing knee issues as I usually get whenever I train my legs. I mix things up next split.

 

[B5150]

Note: added a set to each exercise. There may be a sharp rise in weights and reps because of enhanced perfromance from my supplementation

I switched out upright rows with lateral cable raises, switched out barbell curls with ez-bar curls, dumbell curls with cable curls and added calf raises and standing cable ham curls.

Week 7: 16-12

Split A-1: Mon
Trap Bar Shrugs - 3 sets (185*x16,15,15)
O/H Neck High Bent Rows - 3 sets (130x14,14,12)
U/H Seats Cable Rows - 3 sets (120x14,14,13)
Lateral Cable Raise - 3 sets (10x12,12,12)
EZ Curls - 3 sets (75x13,12,12)
Standing Ham Curls - 2 sets (10x20,20)

Split B-1: Tues
Smith Seated Military - 3 sets (65*x13,12,11)
Incline BB Bench Press - 3 sets (135x13,12,10)
Close Grip Bench - 2 sets (135x13,11,8)
Squats - 2 sets (135x15,15)
Standing Calf Raise - 2 sets (BWx16,15)

Split A-2: Weds
DB Shrugs - 3 sets (90x12,13,14)
O/H Seated Cable Rows - 3 sets (115x13,12)
U/H Grip Bent Rows - 3 sets (125x14,135x13,140x12)
Lateral Cable Raise - 3 sets (12.5x12,12,12)
DB Curls - 3 sets (35x12,12,11)
Standing Ham Curls - 2 sets (20x20,20)


Split B-2: Thurs
DB Shoulder Press - 3 sets (45x10,10,10)
Incline DB Press - 3 sets (50x14,55x12,60x10)
Scull Crushers - 3 sets (75x13,12,10)
Walking Lunges - 2 sets (BWx38,36)
Standing Calf Raise - 2 sets (BWx20,45x15)

That's it for now. I will update the rest when I am done getting in my w/o this morning.

 

[B5150]

Week 8: 16-12
Bumped weights up just a tad to complete no more than 12 reps per set.

Split A-1: Mon
Trap Bar Shrugs - 3 sets (200*x12,12,12)
O/H Neck High Bent Rows - 3 sets (135x12,12,12)
U/H Seats Cable Rows - 3 sets (125x12,12,12)
Lateral Cable Raise - 3 sets (15x12,12,12)
EZ Curls - 3 sets (80x12,12,11)
Standing Ham Curls - 2 sets (20x12,12)

Split B-1: Tues
Smith Seated Military - 3 sets (70*x13,11,11)
Incline BB Bench Press - 3 sets (140x12,11,10)
Close Grip Bench - 2 sets (135x13,12,12)
Squats - 2 sets (135x16,16)
Standing Calf Raise - 2 sets (45x14,14)

Split A-2: Weds
DB Shrugs - 3 sets (100x12,12,12)
O/H Seated Cable Rows - 3 sets (140x14,145x12,12)
U/H Grip Bent Rows - 3 sets (140x12,12,12)
Lateral Cable Raise - 3 sets (15x12,12,12)
One Arm Cable Curls - 3 sets (30x12,12,12)
Standing Ham Curls - 2 sets (30x12,12,12)


Split B-2: Thurs
DB Shoulder Press - 3 sets (45x12,12,12)
Incline DB Press - 3 sets (60x12,11,10)
Scull Crushers - 3 sets (75x12,10,8)
Walking Lunges - 2 sets (BWx40,36)
Standing Calf Raise - 2 sets (45x14,12)

 

[B5150]

Week 9: 16-12

Split A-1: Mon
Trap Bar Shrugs - 3 sets (205*x12,12,12)
O/H Neck High Bent Rows - 3 sets (140x12,12,12)
U/H Seats Cable Rows - 3 sets (130x12,12,12)
Lateral Cable Raise - 3 sets (15x12,12,12)
EZ Curls - 3 sets (80x12,12,11)
Standing Ham Curls - 2 sets (25x15,15)

Split B-1: Tues
Smith Seated Military - 3 sets (75*x12,12,11)
Incline BB Bench Press - 3 sets (140x14,12,10)
Close Grip Bench - 2 sets (140x13,11,11)
Squats - 2 sets (135x16,16)
Standing Calf Raise - 2 sets (45x14,14)

Split A-2: Weds
DB Shrugs - 3 sets (105x12,12,12)
O/H Seated Cable Rows - 3 sets (145x12,12,12)
U/H Grip Bent Rows - 3 sets (145x12,12,-)
Lateral Cable Raise - 3 sets (17.5x12,12,8)
One Arm Cable Curls - 3 sets (32.5x12,12,10)
Standing Ham Curls - 2 sets (-)


Split B-2: Thurs
DB Shoulder Press - 3 sets (45x12,11,11)
Incline DB Press - 3 sets (60x14,12,10)
Scull Crushers - 3 sets (75x13,11,10)
Walking Lunges - 2 sets (BWx36,36)
Standing Calf Raise - 2 sets (-)

 

[B5150]

Week 10: 12-8

Split A-1: Mon
Trap Bar Shrugs - 3 sets (250*x8,8,8)
O/H Neck High Bent Rows - 3 sets (155x8,8,8)
U/H Seats Cable Rows - 3 sets (170x8,8,8)
Lateral Cable Raise - 3 sets (20x8,8,8)
EZ Curls - 3 sets (100x9,8,8)
Standing Ham Curls - 2 sets (25x15,15)

Split B-1: Tues
Smith Seated Military - 3 sets (90*x10,100*x8,7)
Incline BB Bench Press - 3 sets (165x8,170x8,8)
Close Grip Bench - 2 sets (170x10,175x7,6)
Squats - 2 sets (135x16,16)
Standing Calf Raise - 2 sets (45x15,15)

Split A-2: Weds
DB Shrugs - 3 sets (120x8,8,8)
O/H Seated Cable Rows - 3 sets (170x10,180x8,8)
U/H Grip Bent Rows - 3 sets (165x8,8,8)
Lateral Cable Raise - 3 sets (20x8,8,8)
One Arm Cable Curls - 3 sets (40x8,8,8)
Standing Ham Curls - 2 sets (35x12,12)


Split B-2: Thurs
DB Shoulder Press - 3 sets (55x10,60x8,7)
Incline DB Press - 3 sets (75x9,8,7)
Scull Crushers - 3 sets (90x9,8,8)
Walking Lunges - 2 sets (BWx34,34)
Standing Calf Raise - 2 sets (45x15,15)

That brings us current Jordan.

 

[B5150]

What I am finding is that leaving my ego at the door and training more efficiently (this method) I am growing nicely. People have made comments about "how strong I look". I enjoy telling them that I am not that strong really.

But yes, 5'9.5", 210lbs and 17.5" arms might give you that false impression. Sometimes I just love being a 41 year old, weak, bald guy.

 

[bpmartyr]

Nice.

 

[TheUnlikelyToad]

You know I was ACTUALLY with you at week 8 on Militaries but it's quite obvious by week 10 Napalm had been unleashed.

... You know I was thinking about you and HRT tha other day... You are not wanting to get into high-normal ranges anymore?

 

[B5150]

You know I was ACTUALLY with you at week 8 on Militaries but it's quite obvious by week 10 Napalm had been unleashed.

Those numbers for military are on a smith rack so you need to add the bar which I did not include. If I were to guess, I would estimate it to be around 25lbs, not more than 30lbs. All my cable work weight does not include the weight or the plate rack as well.

... You know I was thinking about you and HRT tha other day... You are not wanting to get into high-normal ranges anymore?

I still do.

 

[TheUnlikelyToad]

I still do.

Then why don't you get bloodwork done on one of tha umpteen different test booster products out there?

There are many herbs/products that would be totally safe and effective over tha long haul to get you in those ranges without sides and chronic heavy dosing.

Moreover, you could take one for tha team and report on what works and what doesn't with bloodwork to match.

 

[TheUnlikelyToad]

Then why don't you get bloodwork done on one of tha umpteen different test booster products out there?

There are many herbs/products that would be totally safe and effective over tha long haul to get you in those ranges without sides and chronic heavy dosing.

Moreover, you could take one for tha team and report on what works and what doesn't with bloodwork to match.

*Chirp* *Chirp*

:ntome:

 

[B5150]

Maybe when there are no other options available to me I may consider that route. The route I am going to travel is nothing I want to post on this baord.

 

[B5150]

Week 11: 12-8

Split A-1: Mon
Trap Bar Shrugs - 3 sets (250*x8,10,10)
O/H Neck High Bent Rows - 3 sets (155x8,8,8)
U/H Seats Cable Rows - 3 sets (172.5x8,8,8)
Lateral Cable Raise - 3 sets (20x8,8,8)
EZ Curls - 3 sets (100x10,9,8)
Standing Ham Curls - 2 sets (35x15,12)

Split B-1: Tues
Smith Seated Military - 3 sets (100*x9,8,8)
Incline BB Bench Press - 3 sets (170x9,8,8)
Close Grip Bench - 2 sets (175x9,8,7)
Squats - 2 sets (135x16,16)
Standing Calf Raise - 2 sets (45x15,15)

Split A-2: Weds
DB Shrugs - 3 sets (120x8,8,8)
O/H Seated Cable Rows - 3 sets (180x8,8,8)
U/H Grip Bent Rows - 3 sets (165x8,8,8)
Lateral Cable Raise - 3 sets (22.5x8,8,8)
One Arm Cable Curls - 3 sets (40x8,8,8)
Standing Ham Curls - 2 sets (35x12,12)


Split B-2: Thurs
DB Shoulder Press - 3 sets (60x8,8,8)
Incline DB Press - 3 sets (80x8,8,7)
Scull Crushers - 3 sets (90x8,95x8,8)
Walking Lunges - 2 sets (BWx34,34)
Standing Calf Raise - 2 sets (45x20,20)

Week 12: 12-8

Split A-1: Mon
Trap Bar Shrugs - 3 sets (250*x10,10,12)
O/H Neck High Bent Rows - 3 sets (155x10,8,8)
U/H Seats Cable Rows - 3 sets (172.5x10,8,8)
Lateral Cable Raise - 3 sets (22.5x8,8,8)
EZ Curls - 3 sets (100x10,9,8)
Standing Ham Curls - 2 sets (35x16,15)

Split B-1: Tues
Smith Seated Military - 3 sets (105*x9,8,8)
Incline BB Bench Press - 3 sets (175x9,8,8)
Close Grip Bench - 2 sets (180x10,8,6)
Squats - 2 sets (135x15,15)
Standing Calf Raise - 2 sets (65x18,16)

Split A-2: Weds
DB Shrugs - 3 sets (120x10,8,8)
O/H Seated Cable Rows - 3 sets (180x10,8,8)
U/H Grip Bent Rows - 3 sets (165x10,9,8)
Lateral Cable Raise - 3 sets (22.5x10,8,8)
One Arm Cable Curls - 3 sets (40x8,8,8)
Standing Ham Curls - 2 sets (35x15,15)


Split B-2: Thurs
DB Shoulder Press - 3 sets (60x11,10,9)
Incline DB Press - 3 sets (80x9,8,7)
Scull Crushers - 3 sets (95x9,8,8)
Walking Lunges - 2 sets (BWx36,32)
Standing Calf Raise - 2 sets (65x18,16)

Current again.