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 Post subject: 2012 Goal = Swole
 Post Posted: Mon Jan 16, 2012 1:50 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 0 - max out day

Bench - 215
Squat - 285
Deadlift - 315

Weight: 156 lbs

Been 7 years since I have done ANY of these lifts.

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Tue Jan 17, 2012 2:54 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 1
Monday PM – Max Effort Upper body

A. Barbell Bench – Work up to max of 3-5 reps
135x10, 155x8, 175 x 6, 185 x 3 (Hurt shoulder on 3rd set, need better warmup)


B.Incline DB Bench press 4x8 reps
30,35,40,40 (left shoulder hurting)

C. Superset
C1. Bent over BB row 4x8 (80,90,90,90)
C2. DB Rear delt flys 4x8 ( 10,20,20,20)

D. Hammer curls 3x10 (20,25,25)

E. Ab Circuit
1. Side plank x 30 seconds each side
2. Vups x 15
3. Superman x 15
4. Chinnies x failure
3 sets
Plank x failure - Only 1:30...shoulder pain.

Dip Pyramid 1-7, dumb move with bum shoulder :shifty:

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Last edited by Owlcane44 on Wed Jan 25, 2012 1:51 am, edited 1 time in total.

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Wed Jan 18, 2012 1:34 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 2

Tuesday PM– Lower body strength

A. Squat – work up to max of 3-5 reps
135 x10, 155x8, 175x6, 185x5, 205x5, 225x4)

B. Lunge 3x10 (40,40,40# DB's)
C. DB Swing 3 x12 (x6 each hand, 40,60,60# DB)
D. Superset
D1. DB shrug x 10 (50,65,70)
D2. Behind back wrist curl x 10 (30,40,50)
3 sets

Dead Hang to failure

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Wed Jan 18, 2012 5:56 pm 
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Joined: Sun Jun 21, 2009 1:27 am
Posts: 2723
Location: Australia
2x BW deadlift after 7 years off is good stuff man, same with the bench press. What sort of experience do you have with the big lifts?

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http://rosstraining.com/forum/viewtopic.php?f=5&t=69769


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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Thu Jan 19, 2012 1:49 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Hey David, thanks for checking out my log. I graduated high school in 2005, I played football then and lifted pretty often. I was about 200-205 lbs then and I can remember benching 315, squatting 400+. Since then I have been training in MMA, and more recently ran a full marathon. Im 45lbs lighter and havent been in the traditional globo gym for about 7 years now.

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Thu Jan 19, 2012 1:53 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 3

General warm up
Body squats x 10
Jumping jacks x 15
Front skips — 20 yards down & back
Stationary side lunge x 8 each leg
Side shuffle, 20 yds. down & back
Stationary leg swings (front & back) x 10 each leg
Stationary leg swings (side to side) x 10 ea. leg
60% Build-up sprint (arm & posture focus) — 30 yds. down and back
Lunge walk x 10 steps down and back
Backpedal x 20 yds. down and back
Squat jumps x 5
75% Build-up sprint — (knee drive focus) — 40 yds. down and back



Wednesday — Energy System Training (linear speed focus)

A. General warmup
B. Jump rope 3x 1 min
D. Vertical jumps 3x3
E. Long jumps 3x3
F. Loaded sprint 6x20 yards (35# tire sled)
G. Free sprint 4x20, 3x30,2x40

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Fri Jan 20, 2012 1:52 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 4

Thursday PM — Repetition Upper Body Strength Training

A. Chinups - Work up to 3 sets of max reps (15,12,8)
B. Superset delts
B1. Seated Cable row 3x10 (80,90,80)
B2. Straight arm lat pulldowns 3x10 (50,50,50)
C. Shoulder shocker Reps: 10 per movement
Sets: 3 total
1. Seated Plate Raise using a 25 pound weight plate
2. Seated Lateral Raise with 10# dumbbells
3. Seated Clean and Press, strict form, using the same dumbbells. That's a shrug, an external rotation, and half-press.
D. Superset arms
D1. Hammer curls 3x10 (25,25,25)
D2. tricep push down 3x10 (60,70,70)
E. Superset Abs
E1. Hanging leg raise 3x10
E2. DB side bend 3x10 each side (25,25,25)

hanging L-Sit hold to failure

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Mon Jan 23, 2012 1:36 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 5

Work up to 90% of 1RM Deadlift (285lbs)
Deadlift 5x1 (285)

Farmers walk 40 yards (50,50,50,50,50)
Sled push 40 yards (50,50,50,50,50)
5 rounds

Tabata weighted situps (25# weight)

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Tue Jan 24, 2012 1:39 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 6
Weight: 163
Monday PM – Max Effort Upper body

A. Barbell Bench – Work up to max of 3 reps
95x10, 135x8, 185 x 5, 195 x 3, 205 x 2, 200 x 3, 205 x1


B.Incline DB Bench press 4x8 reps
45,45,45,45

C. Superset
C1. Bent over BB row 4x8 (110,110,110,110)
C2. DB Rear delt flys 4x8 ( 10,10,10,10)

D. Hammer curls 3x10 (35,35,35,35)

E. Ab Circuit
1. Side plank x 30 seconds each side
2. Vups x 15
3. Superman x 15
4. Chinnies x failure
3 sets
Plank x failure

Finisher: Dip Pyramid 1-10

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 Post subject: Re: 2012 Goal = Swole
 Post Posted: Wed Jan 25, 2012 1:46 am 
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Joined: Mon Jan 22, 2007 11:17 am
Posts: 710
Location: Pembroke Pines
Day 7

Tuesday PM– Lower body strength

A. Squat – work up to max of 3 reps
(135 x8, 185x6, 205x3, 225x3, 245x3, 265x3, 285x3)

B. Lunge 3x10 (45,45,50# DB's)
C. DB Swing 4 x10 (x5 each hand, 60,60,60# DB)
D. Superset
D1. DB shrug x 10 (70,70,70)
D2. Behind back wrist curl x 10 (60,60,60)
3 sets

Wall sit x 60 seconds
Dead Hang to failure
2 rounds


WOW, one week in the gym and already im repping my max 3 times. Muscle memory is something else!

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