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 Post subject: Hypertrophy II - B7
PostPosted: Mon Jun 09, 2008 10:30 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:15am
Finish: 8:11am

Warm Up: five minutes on the treadmill

Rest: 30 seconds... hahahhahahahahaaha!!!!*
Tempo: 201

Snatch Grip DLs: 115x25/85x17*

SS:
Dynamic Lunges: 24(2-12s)x25x2
Step Up: BW(182.6)x25x2

Incline Reverse Crunches: 12x3

Thoughts: My weight this morning was 182.6.

*Okay, I have re-adjusted my DL form. And because of that the weight went WWWAAAYYYY down. Thus, the laughter on the rest period. The rest periods for everything else were more or less bang on, but the first set of DLs wiped me out.

My legs thank me for finishing.

Followed this insanity with ten minutes of stretching and foam roller work.

t

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 Post subject: Hypertrophy II - C7
PostPosted: Wed Jun 11, 2008 12:58 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:12am
Finish: 8:29am

Warm Up: One Arm Alternating BB Press 45lbx50

Rest: 90 seconds
Tempo: 321

SS:
CG Chins: BW(180-ish)+10x3/BW+25x3x3/BW+30x3x2
BB Shoulder Press: 80x3x2/85x3x2/90x3/95x3
----
WG Lat PD: 140x3x2/145x3/150x3x2/155x3
DB Chek Press: 50(2-25s)x3x2/60(2-30s)x3x4

Towel Bicep Curls: 50(2-25s)x3x2/60(2-30s)x3x3*/60(2-30s)x2

Upper Body Russian Twist: 8.8lbsx12x3

Thoughts: *last rep on that set was a bit of a cheat. Man, I'll tell ya, the Towel Curls are an interesting challenge.

REALLY happy with the chins. Wow!

Followed with four minutes of stretching.

t

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 Post subject: Hypertrophy II - A8
PostPosted: Fri Jun 13, 2008 10:59 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:19am
Finish: 8:31am

Warm Up: Alternating One Arm BB Press 45lbsx50

SS:
BB Rev Grip BO Row: 90x6/100x6x2/110x6/120x6
BB Bench: 105x6/115x6/135x6x2/145x6
-----
WG Cable Seated Rows: 120x6/125x6/130x6x2/135x6*
DB Incline Bench (Neutral Grip):70(2-35s)x6x2/80(2-40s)x6x3**
-----
Dips: 6/5/4/4/3***

Swiss Ball Crunches: 12x3

Thoughts: *Cheated a bit on the last rep.

**Last rep was ugly.

***Almost four. But almost doesn't count.

Six minutes stretching and foam roller.

Pretty pleased with today.

t

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 Post subject: Hypertrphy II B8
PostPosted: Mon Jun 16, 2008 10:42 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:17am
Finish: 8:20am

Warm Up: Five minutes on the treadmill

Rest: 60 seconds
Tempo: 301

Snatch Grip DL: 135x12x3

SS:
Dynamic Lunge: 85x12*/75x12**/65x12
Step Up: 50(2-25s)x12x3

Incline Reverse Crunches:12x3

Thoughts: *Too heavy **Still too heavy

My weight this morning was 182.4.

I followed this with ten minutes of stretching and some foam roller stuff. I don't know what happened, but I now feel some lower back/hip stiffness. Nothing hurt when I did it and I felt it when I was stretching. I'm hoping it goes away in the next day or so.

Okay, so I started WAAAAYYY too heavy on the lunges. And I know why. My '5' looked like an '8.' So I started with '85' instead of '55.'

Crappy handwriting.

t

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 Post subject: Hypertrophy II - C8
PostPosted: Wed Jun 18, 2008 11:09 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:20am
Finish: 8:09am

Warm Up: Five minutes on the treadmill

Rest: 30 seconds
Tempo: 201

SS:
CG Chins(Assisted): BW(180)-140x25/BW-160x25
BB Shoulder Press: 30x25x2
----
WG Lat Pulldowns: 60x25x2
DB Chek Press: 10(2-5s)x25x2
----
Towel Bicep Curls: 10(2-5s)x25/16(2-8s)x25

Upper Body Russian Twist: 11lbx12x3

Thoughts: I followed this with eight minutes of stretching and foam roller.

I am now done Hypertroph II... I may move onto III, not sure yet as I am thinking of a 5x5.

I'll wait and see for a few days.

t

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 Post subject:
PostPosted: Mon Jun 23, 2008 10:31 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Okay.... I decided to stick with Cosgroves Hypertrophy Program... After this, I'll move to a 5x5.

Hypertrophy III - A1

Start: 7:20am
Finish: 8:30am

Warm Up: One Arm Alternating BB Press

Rest: 120 second
Tempo: 30X

SS:
BB Bent Over Rows: 95x4/110x4/115x4x4
BB Incline BP: 95x4x2/115x4x4
----
Mixed Grip Wide Chin Ups: BWx4x6
BB Push Press: 55x4/75x4/85x4x2/90x4x2

Swiss Ball Crunches: 15x3

Thoughts: Good weights on the Rows and Bench Press. I will get more explosive in a few weeks.

Not as explosive as I would have liked with the Chins, but not too bad. That'll come, too.

Eight minutes of stretching and foam roller afterward.

t

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 Post subject:
PostPosted: Tue Jun 24, 2008 10:51 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Hypertrophy III - B1

Start: 7:17am
Finish: 8:25am

Warm Up: Five mintues on recumbent bike

Rest: 90 seconds
Tempo: 301

Heels Raised 1&1/4 Squat: 95x8x3/65x8x2

SS:
Bulgarian Split DL (each leg): 50x8/30x8x4
Split Good Mornings: 20x8x5

Woodchop: 15lbx15/20lbx15/25lbsx15

Thoughts: Holy Crap.

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 Post subject: Hypertrophy III - A2
PostPosted: Thu Jun 26, 2008 10:50 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:17am
Finish: 8:27am

Warm Up: One Arm Alternating BB Press 45lbsx10

Rest: 60 seconds
Tempo: 201

SS:
Bent Over BB Rows:85x12x3/85x10**
BB Incline BP: 95x12x2/95x11*/95x7***
----
Mixed Grip Chins****: BW-160(20lbs)x12x2/BW-140(40lbs)x12/BW-120(60lbs)x12
BB Push Press: 30x12/35x12/50x12/55x12
----
Dips: BW-160(20)x12/BW-150(30)x12/BW-140(40)x12/BW-80(100)x12
DB Cleans: 16(2-8s)x12/24lbs(2-12s)x12x2/30(2-15s)x12

Swiss Ball Crunches: 15x3

Thoughts:

*Took a brief rest
**Started to lose form... so I stopped
***Wasn't pretty on the last rep - I'll start with a lower weight next time.
****Used the assisted machine for this and an underhand grip is very awkward, so I alternated between a wide grip and a narrow grip.

Followed with seven minutes of stretching and foam roller. Overall, good today. Better once I get the Cleans all synced!

t

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 Post subject: Hypertrophy III - B2
PostPosted: Fri Jun 27, 2008 10:45 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 7:14am
Finish: 8:30am

Warm Up: Five minutes on the treadmill

Rest: 120 seconds
Tempo: 30X

Heels Raised 1&1/4 Squat: 95x4x3/105x4/115x4x2

SS:
Bulgarian Split DL: 50x4/60x4/80x4/90x4x3
Split Good Morning: 30x4/45x4/65x4/85x4x3

Woodchop: 25x15 each side

Thoughts: Good workout. I followed with some quick stretching.

t

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 Post subject: Hypertrophy III - A3
PostPosted: Mon Jun 30, 2008 3:57 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 12:12pm
Finish: 1:39pm

Warm Up: One Arm BB Alternating Press 45lbsx10

SS:
BO Row: 80x8/85x8/95x8/110x8x2
Incline BP: 65x8/85x8/95x8/110x8x2
----
Mixed Grip Chins: 6/5/4/4/4.5 (hehe)
BB Push Press: 40x8/50x8/60x8/70x8x2
----
Dips: BWx8/BSx7/BW-50(130)x5/BW-80(100)x8x2
DB Cleans: 24(2-12s)x8/40(2-20s)x8x4

Swiss Ball Crunches: 15x3

Thoughts: Seven minutes of stretching and foam roller afterward.

Went with BW chins instead of the assisted machine and the did the final set with a neutral grip as the assisted machine is awkward.

t

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 Post subject: Hypertrophy III - B3
PostPosted: Wed Jul 02, 2008 4:05 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 1:08pm
Finish: 2:12pm

Warm Up: Five minutes on the treadmill

Heels Raised 1&1/4 Squat: 65x12x3/65x9

SS:
BS DL: 40x12x4
Split GM: 45x12x4

Woodchop: 25x12x3

Thoughts: Holy s***.

I'm going to keep the same weight on this scheme for squats.

Followed with seven minutes of stretching and foam roller.

t

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 Post subject: Hypertrophy III - A4
PostPosted: Fri Jul 04, 2008 4:30 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 10:30am
Finish: 11:42am

Warm Up: Five minutes on the treadmill and some rotator cuff stuff

Rest: 120 seconds
Tempo: 30X

SS:
BB BO Row: 100x4x2/115x4/120x4x2/125x4
BB Incline BP: 95x4x2/115x4x3/125x4
----
Mixed Grip Chins: BWx4x5/BW+10(190lbs)x4
BB Push Press: 80x4/90x4x4/95x4

Swiss Ball Crunches: 15x3

Thoughts: I think I could have done more with the chins and maybe the Push Press.

Did some stretching and foam roller afterward.

Overall, good today.

t

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 Post subject: Hypertrophy III - B4
PostPosted: Sat Jul 05, 2008 11:12 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 8:12am
Finish: 9:34am

Warm Up: Five minutes on the treadmill

Rest: 90
Tempo: 301

Heels Raised 1&1/4 Squat: 65x8x3/75x8/80x8

SS:
BS DL: 35x8x2/50x8/55x8/75x8
S GM: 30x8x2/45x8/50x8/65x8

Woodchop: 25lbsx15x3

Thoughts: About seven minutes of stretching and foam roller. Good burn today and still have DOMS from Wednesday's leg day.

t

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 Post subject: Hypertrophy III - A5
PostPosted: Mon Jul 07, 2008 7:09 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 10:54am
Finish: 11:57am

Warm Up: One Arm Alternatind BB Press 45lbsx50

SS
BB BO Row: 85x12x4
BB Inc BP: 95x12x2/95x11*/95x7
----
Mixed Grip Chins: BW-160=20lbsx12/BW-150=30lbsx12/BW-140=40lbsx12/BW-120=70lbsx11
BB Push Press: 45x12/55x12x3
----
Dips: BW-160=20lbsx12/BW-140=40lbsx12/BW-80=100lbsx12/BW-80=100lbsx8
DB Cleans: 30(2-15s)x12/40(2-20s)x12x3

Swiss Ball Crunches: 15x3

Thoughts: *no rest pause this time like the last time I did this rep scheme.

Tough today... didn't really want to be there as I had some things on my mind.

Followed with some stretching.

t

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 Post subject: Hypertrophy III - B5
PostPosted: Tue Jul 08, 2008 11:41 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
Start: 8:24am
Finish: 9:44am

Warm Up: Five minutes on the treadmill

Rest: 120
Tempo: 30X

Heels Raised 1&1/4 Squat: 115x4x6

SS:
BS DL (each leg): 90x4x3/95x4x2/100x4
Split GM (each leg): 85x4x2/90x4x4

Upper Body Russian Twist: 15x3

Cardio Step Ups: 33 in 45 seconds

Thoughts: Switched the Woodchops to UB Russian Twists as the cable machines were being used.

Tried some cardio step ups on an 18" bench. There is a show on Canadian TV called "X-Weighted" and they do these for two minutes. I had challenges as my stop watch decided to stop about 25 seconds in, and... well, it was hard! haha! I think I'll work on these, but maybe not following legs. :)

Did about eight minutes of stretching and foam roller stuff.

t

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