T Nation

Clydesdale to Thoroughbred


#21

Week 5 WO 1

P.M. Session

10 min cycling

Close Grip Bench Press
45x10
65x8
95x3
115x3
135x3
155x6
185x6
215x6x3x3

Incline DB Press
40x10
60x8

Lateral DB Raise
15x12
20x12x3x3x3x3x2


#22

Week 5 WO 2

A.M. Session

Power Snatch
45x10
65x6
75x3
85x3
95x3
105x3
115x3
135x1

RDL
185x6
225x6
275x6x3x3

P.M. Session

10 min cycling

DB Pullover
30x10
40x10
60x10

Rear Delt Raises
20x12
25x6x3x3x3x3x3

DB Hammer Curl
30x6
40x6
55x5x3x2


#23

Week 5 WO 3

A.M. session

Standing Overhead Press
45x10
65x6
85x3
95x3
115x6
135x6
155x5x3x2


#24

Week 5 WO 3

P.M. session

Goblet Squat
40x10
50x10
70x10

Overhead DB Tricep Extension
20x10
27.5x10
35x10

Pec Fly Machine
70x12
90x12
100x12x3x3x3x3x3


#25

4 days off due to illness. Still feeling weak, but definitely on the mend. Starting back in with WO 1.

Week 6 WO 1
A.M. Session
Back Squat
0x10
45x8
65x6
95x3
115x3
135x3
155x3
185x3
205x1
225x1
245x1
265x6x3x3

P.M. Session
Close Grip Bench Press
45x10
65x8
95x5
115x3
135x3
155x1
185x1
205x1
225x6x3x3

Incline DB Press
40x10
55x10
55x10

Lateral DB Raise
10x12
15x10
15x10x3x1

2280 kcal
77/250/111 (C/P/F)


#26

Week 6 WO 2

A. M.

Power Snatch
45x10
65x6
75x3
85x3
95x3
105x3
115x3
135x2

RDL
185x3
225x3
275x3
295x6x3x3

Deadlift
345x1
385x1

P. M.

10 min cycling

DB Pullover
40x10
55x10
70x10

DB Rear Delt Raise
20x12
25x12
30x10x3x3x2

EZ Bar Curl
20x10
30x6
50x3
70x3
90x3
110x4x2x2

2429 kcal
112/247/99 (C/P/F)


#27

Nice work.
Lifting 2x/day would wipe me out.


#28

Thanks!

The high frequency approach (6 days/wk) is new to me. I’ve adjusted the volume down on the heavy exercises in order to try to maintain the frequency, so far so good!

I do like doing 2 short workouts/day as opposed to one longer, I feel like I’ve been able to push myself harder.

Strength is definitely going up, still waiting for the lbs to start dropping off. If only following a diet plan were as easy as following a workout plan. Ha!

Week 6 WO 3
A. M. Session

Standing Overhead Press
45x10
65x6
75x3
85x3
95x3
115x1
125x1
135x1
145x1
155x6x2x2x2


#29

Week 6 WO 3
P. M. Session

10 minutes indoor cycling

Goblet Squats
50x10
70x10
90x10

Overhead DB Tricep Extension
25x10
35x10
40x10

Pec Fly Machine
100x12
120x12
140x11x3x3x2

2645
253/195/94


#30

Workout 4 almost seems like a recovery day since there’s no heavy barbell exercise, certainly look forward to it after day1 squats, day 2 Deadlifts then day 3 overhead press. Been doing Lat pull downs the first 6 weeks so no morning workout at home for day 4 yet, hoping to switch to pullups at some point. (figure I’ll need to drop a good 20-30 lbs before that happens though)

Week 6 WO 4

10 min indoor cycling

Lat Pull Down
60x10
90x8
120x3
135x3
165x3
195x3
200x6x3x2x1

Cable Row
90x10
105x10
120x10

Leg Curl
100x12
110x12
120x12x3x3x2

Incline DB Curl
25x10
30x10
35x8

2069 kcal
94/180/107


#31

Week 6 WO 5

10 min indoor cycling

Bench Press
45x10
65x8
95x3
135x3
155x3
185x3
205x1
225x1
245x6x3x1x1x1

Incline Lateral DB Raise
15x10
17.5x10
20x10

Zercher Squat
45x10
65x6
95x3
135x12
155x12
185x12x3x3x3x3x3

Tricep Extension Machine
90x12
110x12
120x12x3x3x3x3x3

2432 kcal
205/220/82


#32

Week 6 WO 6

10 min indoor cycling

Chest Supported Row
25x10
75x8
115x3
165x5x3x2

Straight Arm Pulldown
80x12
110x12
125x12x3x3x3x3x3

Cable Curl
50x12
70x12
95x12x3x3x3x3x3

DB RDL
45x10
55x10
70x10

2401 kcal
246/172/81


#33

2/25/2019

Switching from rest pause to clusters for the heavy exercises.

Morning workout was cold, even with the heater on!

Week 7 WO 1

A. M. Session

Squat
0x10
45x10
95x3
115x3
135x3
185x1
205x1
225x1
245x1
275x1
295x1x1x1x1x1

P. M.

10 min indoor cycling

Close Grip Bench Press
45x10
65x10
95x3
135x3
185x1
225x1
245x1
265x1x1x1x1x1

Incline DB Press
40x10
55x10
65x7

DB Lateral Raise
10x12
15x12
20x12x3x3x3x3x3

2227 kcal
224/222/54


#34

2/26/2019

A. M.

Power Snatch
45x10
65x3
85x3
95x3
115x3
135x1x1x1

RDL
185x1
225x1
295x1

Deadlift
345x1
395x1

P. M.

10 min indoor cycling

Pullover Machine
150x10
170x10
190x10

Rear Delt Raise
20x12
25x12
30x12x3x3x3x3x3

EZ Bar Curl
20x10
50x3
70x3
90x3
110x6x2

2409 kcal
190/206/95


#35

2/27/2019

Week 7 WO 3

A. M.

Standing Overhead Press
45x10
65x10
95x3
115x1
135x1
155x1
165x1x1x1

P. M.

10 min indoor cycling

Zercher Squat
BWx10
65x8
95x5
135x10
135x10
135x10

Rope Tricep Pressdown
95x10
110x10
115x8

Pec Fly Machine
100x12
120x12
145x12x3x3x3x3x3

2500 kcal
145/256/100


#36

2/28/2019

10 min indoor cycling

Hammer Pull Down
45x10
90x6
115x3
135x1x1x1x1x1

Hammer Row
90x10
90x10
90x10

Leg Curl
70x12
100x12
130x12x3x2

DB Incline Curl
30x10
30x10
30x10

2102 kcal
202/214/53


#37

3/1/2019

10 min indoor cycling

Bench Press
45x10
95x5
135x3
185x3
22x1
245x1
265x1x1x1x1x1x1

Squat
BWx10
45x10
95x5
135x3
185x3
225x12
225x12
225x12x3x3x3x3x3

DB Incline Lateral Raise
15x10
20x10
25x7

Tricep Pressdown Machine
90x12
110x12
130x12x3x3x2

1969 kcal
171/203/53


#38

3/2/2019

10 min indoor cycling

RDL
95x10
135x10
225x9

DB Row
50x10
75x8
90x6
110x3x2x1

Straight Arm Pulldown
80x12
110x12
140x10x3x3x3x1

Cable Curl
50x12
70x12
110x10x3x2

2688 kcal
251/255/77

Went over calories for today. Legs are sore as hell from yesterday’s squats, looking forward to a day off tomorrow!


#39

3/4/2019

A. M.

Standing Overhead Press
65x5
75x5
95x3
105x5
120x5
135x10

P. M.

15 min indoor cycling

Zercher Squat
95x10
135x10

Tricep Rope Pressdown
95x10
115x10

Pec Deck
120x12
160x9x3x3x3x3x2

1608 kcal
172/91/64


#40

3/5/2019

Weight- 252 up 1 pound, but, on the plus side, waist measurement down 1 inch and arm measurement up half an inch. Will stick with 2400 calories/day and increase cardio from 10min/day to 15 min/day.

After 7 weeks of Best Damn workout 2, I’m going to change things up a bit. I really liked the high frequency/low volume approach, so I’m sticking with the basic setup of push-pull, 4exercises/day, but I’m going to follow the 5/3/1 progression for squat/DL/press/bench press. Also changing the daily order, heavy squat then heavy DL the next day kind of wiped me out so I’ll be splitting those up.

A. M.

Pendlay Row
95x8
135x6
155x6
185x6x3x3

P. M.

Skipped night session for son’s wrestling banquet. Went way over on calories today. Too much chicken breast and granola, so at least it was nutritious. Ha!

3419 kcal
326/337/84