Rocket3015
Legend
Nice Numbers on the Squats!!
HoKiePride is Getting Diesel & Tested by GDN {Sponsored}
- Thread starter HokiePride
- Start date
HokiePride
Well-known member
Working to bring up PR and Volume. I have a newfound love for LEGS. The foundation of our bodies.
HokiePride
Well-known member
Dec. 1, Final Week. Tuesday
Today I will hit CHEST/TRICEPS/BICEPS. I will post the scheme and let you know later how I felt.
Bench Press:
WAVE Program
Incline Bench
3, 8-10
Incline DB FLye
3, 8-10
Close Grip Bench
3, 8-10
Seated Overhead Tricep Ext.
3, 6-8
BB Curls
3, 6-8
Incline DB Curls
3, 6-8
EZ Bar Curls
3, 6-8
FRONT SQUATS
3, 6-8
Today I will hit CHEST/TRICEPS/BICEPS. I will post the scheme and let you know later how I felt.
Bench Press:
WAVE Program
Incline Bench
3, 8-10
Incline DB FLye
3, 8-10
Close Grip Bench
3, 8-10
Seated Overhead Tricep Ext.
3, 6-8
BB Curls
3, 6-8
Incline DB Curls
3, 6-8
EZ Bar Curls
3, 6-8
FRONT SQUATS
3, 6-8
HokiePride
Well-known member
Logging is now complete but I will catch everything up once I can sit down and add everything from my notes.
Rocket3015
Legend
Looking forward to it. Thank you!
HokiePride
Well-known member
Dec. 2, 2015, Wednesday
Leg Day!
Squats {Daily Program}
135x10
225x10
275x10
315x5
365x5
This is all I did this day. Working on increasing volume and more frequent squatting. Diesel Test is the real deal. I'm getting major carry over til this day.
Leg Day!
Squats {Daily Program}
135x10
225x10
275x10
315x5
365x5
This is all I did this day. Working on increasing volume and more frequent squatting. Diesel Test is the real deal. I'm getting major carry over til this day.
HokiePride
Well-known member
Dec. 3, Thursday Back Day
Lat Focus:
Wide Lat Pulldown
4 x 15
Close GRip Pulldown
4 x 15
T-Bar Row {Underhand}
4 x 8 {2PL} working on squeezing shoulders together
DB Row {Ladder}
Begin with 55 and pyramid up to 85 and back down starting with 80.
Low Cable Row
4 x15
Back was feeling pumped. Utilized little to no rest between sets and 5 minutes in between exercises.
Lat Focus:
Wide Lat Pulldown
4 x 15
Close GRip Pulldown
4 x 15
T-Bar Row {Underhand}
4 x 8 {2PL} working on squeezing shoulders together
DB Row {Ladder}
Begin with 55 and pyramid up to 85 and back down starting with 80.
Low Cable Row
4 x15
Back was feeling pumped. Utilized little to no rest between sets and 5 minutes in between exercises.
Rocket3015
Legend
Things are looking good!!
HokiePride
Well-known member
Dec. 4, 2015: Chest Day, FRIDAY
Continuing on the final week, here is what I performed on my bench matrix:
Bench Press:
Reps/Weight
3~325 330 335
2~340 345 355
1~355 360 365
Moved onto:
Wide DB Incline Flyes
4 x 15 x 35lbs
Flat DB Flyes
4 x 15 x 35lbs
Delts
3 way: Front/Side/Rear
4 x 15 x 35lbs
Lateral Smith Raise
4 x 15 x 2PL
Finished this workout with a lot of confidence. Diesel Test is allowing me to micro load and build weekly to return to 405 bench. I'm a month away according to my numbers and matrix. Once I break 405. I have plans to split off from it and utilize another method to continue building. Diesel test and the multi have kept me strong throughout the month. I only wish I could continue through a second month but the fun is about over. I will keep pushing and see where It gets me. I see a comp in my future, 2016. I still don't have full motor control or strength in my left hand and yet I'm making huge gains. Diesel Test Is the real deal and has gotten me kick started like I hoped.
Continuing on the final week, here is what I performed on my bench matrix:
Bench Press:
Reps/Weight
3~325 330 335
2~340 345 355
1~355 360 365
Moved onto:
Wide DB Incline Flyes
4 x 15 x 35lbs
Flat DB Flyes
4 x 15 x 35lbs
Delts
3 way: Front/Side/Rear
4 x 15 x 35lbs
Lateral Smith Raise
4 x 15 x 2PL
Finished this workout with a lot of confidence. Diesel Test is allowing me to micro load and build weekly to return to 405 bench. I'm a month away according to my numbers and matrix. Once I break 405. I have plans to split off from it and utilize another method to continue building. Diesel test and the multi have kept me strong throughout the month. I only wish I could continue through a second month but the fun is about over. I will keep pushing and see where It gets me. I see a comp in my future, 2016. I still don't have full motor control or strength in my left hand and yet I'm making huge gains. Diesel Test Is the real deal and has gotten me kick started like I hoped.
Rocket3015
Legend
Another Believer !!
HokiePride
Well-known member
FINAL WORKOUT, Dec 5, 2014
Squats
135x10
225x10
275x10
315x5
225x10
Leg Extensions
165x12
210x12
240x12
255x12
Romanian Deads, ss w/
Leg Press
2PLx20
4PLx20 high/wide stance
6PLx20
8PLx20
10PLx20
12PLx20
14PLx20
Calves
225x20
315x20
405x12
FINAL WRITE UP Coming!
Squats
135x10
225x10
275x10
315x5
225x10
Leg Extensions
165x12
210x12
240x12
255x12
Romanian Deads, ss w/
Leg Press
2PLx20
4PLx20 high/wide stance
6PLx20
8PLx20
10PLx20
12PLx20
14PLx20
Calves
225x20
315x20
405x12
FINAL WRITE UP Coming!
Rocket3015
Legend
Looking forward to your review! Thank you!