Day 11: AM
Abs
Warm-up Set: Hanging Leg raises BW x 10
Weighted Leg Raises from Bench + Super Set of Hanging Leg Raises 10 lbs x 12
Set 1: 15 x 8
Set 2: 20 x 8
Set 3: 20 x 8
Set 4: 20 x 8
Set 5: 20 x 8
Set 6: 20 x 8
I was unsure about what to do for abs today because 6 x 3 just doesn’t really work for abs in my experience. So I did 6 x 8 and then a super set of hanging leg raises with 5 lb ankle weights. This program excludes abs on the principle that your core will be worked plenty from the other lifts, military press and dead lifts. Personally I felt that throwing in some core work is good as long as it is not to taxing.
Day 11: PM
Abs Circuit: Hanging Leg Raises / Leg Raises / Leg Crosses / Crunches
Set 1: 15 of each - Body Weight
Set 2: 15 of each - Body Weight
Set 3: 15 of each - Body Weight
Day 12: AM
Latissimus Dorsi (Lats)
Pull-ups - Wide Grip
Warm-up Set: 20 - Body Weight
Set 1: 3 x 75
Set 2: 3 x 80
Set 3: 3 x 85
Set 4: 3 x 75
Set 5: 3 x 85
Set 6: 3 x 95
God Bless Gaspari Nutrition’s Superpump 250. Yep, its true. I slapped a whopping 95 lbs to this skinny 142 lb frame and pulled myself up for 3 solid ass reps. It felt good. It feels good. Close to a personal best and we are only on week 2. Its good to be back (no pun intended).
Day 13: AM
Military Press
Set 1: 3 x 120
Set 2: 3 x 120
Set 3: 3 x 120
Set 4: 3 x 120
Set 5: 3 x 120
Set 6: 3 x 120
Dy 14: PM
Squats
Warm-up Set: 10 x 145
Set 1: 3 x 205
Set 2: 3 x 215
Set 3: 3 x 230
Set 4: 3 x 205
Set 5: 3 x 225
Set 6: 3 x 235
Just one workout again today. This morning I did some very physical labor involving concrete and a lot of sweat… Anyway same deal tomorrow, however, I will be VERY sore from this workout (I can already tell) which will make for an interesting day of work.
On a side note, tomorrow is another official weigh-in for me. I am hoping to see a bit of gain again, I am not expecting to see much more but a couple of pounds would be nice.
10 POUNDS IN 2 WEEKS!!! BAM!
Official weigh-in 146 lbs as of this evening! I really wasn’t expecting to see that when I stepped on the scale but wow! I did everything right this time and it sure paid off. I will also be checking my body fat percentage tomorrow to see how it has changed if at all. “Super Pumped” about those results, pun - fully intentional.
Day 15: PM
Sleeve Cannons (Biceps)
Close-Grip Chins
Warm-up: 15 x BW
Set 1: 3 x 90
Set 2: 3 x 90
Set 3: 3 x 95
Set 4: 3 x 90
Set 5: 3 x 95
Set 6: 3 x 100
I tried to lower myself slowly and explode to the top and on rep 3 I would hold as long as I could. I have never tried low reps for biceps and I am not sure if it is ideal but I am going to stick with close-grip chins for biceps.
Day 16: PM
Cardio
“Couture Circuit”
Set 1: 1 x 85
Set 2: 1 x 85
Set 3: 1 x 85
Bent-over Rows x 8
High Pulls x 8
Military Press x 8
Good Mornings x 8
Split Squats x 8
Squat - Push Press x 8
Straight Leg Squats x 8
This is a staple for me since I discovered it. Its not as easy as it looks. Its a grappling circuit that Randy Couture does and has is students do. You take 60 seconds in between sets to recover with no rest between exercises.
Day 17: PM
Deadlifts
Warm-up Set: 8 x 80
Set 1: 5 x 270
Set 2: 3 x 310
Set 3: 2 x 330 (!) - Personal Best
Week #3 brings a new rep scheme; 5-3-2. First time for that as well. I like. Also 2 x 330 is a new best for myself.
Day 18: PM
Dips
Set 1: 5 x 85
Set 2: 3 x 95
Set 3: 2 x 105
Day 19: PM
Pull-ups
Warm-up Set: 15 x BW
Set 1: 5 x 75
Set 2: 3 x 90
Set 3: 2 x 100
Day 20: AM
Abs Circuit x 3
Hanging Leg Raises x 20
Leg Raises - Bench x 20
Leg Crosses x 20
Crunches x 20
Seated Oblique Bends - Super Set - Seated Shrugs
Set 1 - 12 x 65
Set 2 - 12 x 65
Set 3 - 12 x 65
I am 2 days away from another official weigh in and I am pretty sure I can get to my desired goal of 150 lbs. That would mean a gain of 5 pounds per week or 15 lbs in 3 weeks. I am feeling pretty good about this.
Day 20: PM
Abs
Swiss Ball Crunches
Set 1: 25 x 25
Set 2: 25 x 25
Set 3: 25 x 25
Neck Curls
Set 1: 20 x 50
Set 2: 20 x 50
Set 3: 20 x 50
Day 21: AM
Shoulders
Military Press
Set 1: 5 x 140
Set 2: 3 x 150
Set 3: 2 x 160
Day 21: PM
Shoulder Circuit (Couture)
Set 1: 1 x 90
Set 2: 1 x 90
Set 3: 1 x 90
Bent-over Rows x 8
High Pulls x 8
Military Press x 8
Good Mornings x 8
Split Squats x 8
Squat - Push Press x 8
Straight Leg Squats x 8
Day 22: AM
Squats
Set 1: 5 x 210
Set 2: 3 x 230
Set 3: 2 x 250
Day 23: AM
Biceps - Close-grip Chins
Warm-up Set: 15 x BW
Set 1: 5 x 100
Set 2: 3 x 110
Set 3: 2 x 120
Official Weigh-in: 151 lbs.
So that was that. Program complete and I am more than satisfied with my results. The keys to my success were diet and pushing myself to the limit by adding weight to all of my lifts. Regardless of the level of recovery from previous workouts I persisted and it made the difference. In almost every lift I made a personal best. My cardio suffered the most so I will be trying to get that back up to par in the coming weeks.
My next program will be the "Get Strong, Get Fast, Get Vertical" training. Several years ago I gave it a go with very good results. Its practical but its also difficult from what I remember. I will soon find out.
Peace.