Search found 418 matches

by yadmit
Sun Jul 13, 2008 12:39 pm
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - A6

Start: 9:00am Finish: 10:20am/10:40am Warm Up: One Arm Alternatin Barbell Press 45lbsx50 Rest: 90 seconds Tempo: 301 SS: BO BB Rows: 95x8/100x8/110x8x2/115x7* BB Inc. BP: 95x8/100x8/110x8x2/110x5* ---- Mixed Grip Chins: BWx6.5/BWx4x4 BB Push Press: 50x8/60x8/70x8/75x8/75x7** ---- Dips: BW-100lbsx8x2...
by yadmit
Tue Jul 08, 2008 11:41 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - B5

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...
by yadmit
Mon Jul 07, 2008 8:39 pm
Forum: Journal Discussions
Topic: yadmit's log comments
Replies: 21
Views: 47013

Yup.. I've done well with them. Lost some weight and I assume some BF%. I haven't checked in a while.
by yadmit
Mon Jul 07, 2008 7:09 pm
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - A5

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=100l...
by yadmit
Sat Jul 05, 2008 11:12 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - B4

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 ...
by yadmit
Fri Jul 04, 2008 4:30 pm
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - A4

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 Crunc...
by yadmit
Wed Jul 02, 2008 4:05 pm
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - B3

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 rolle...
by yadmit
Mon Jun 30, 2008 3:57 pm
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - A3

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...
by yadmit
Fri Jun 27, 2008 10:45 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - B2

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 so...
by yadmit
Thu Jun 26, 2008 10:50 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy III - A2

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 -...
by yadmit
Tue Jun 24, 2008 10:51 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

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.
by yadmit
Mon Jun 23, 2008 10:31 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

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 Gri...
by yadmit
Wed Jun 18, 2008 11:09 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy II - C8

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 T...
by yadmit
Mon Jun 16, 2008 10:42 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrphy II B8

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 t...
by yadmit
Fri Jun 13, 2008 10:59 am
Forum: Online Journals
Topic: yadmit's journal
Replies: 399
Views: 284100

Hypertrophy II - A8

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*...