it's big, it's heavy, it's wood
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 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Sunday, August 3
warmup (McGill Big 3, waiter walks)
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5
95 x 3
115 x 3
135 x 5 x 3
press:
45 x 5
65 x 3
75 x 5 x 3
superset pullup doubles between each set of the above. 30 reps total
EZ curl:
40 x 5 x 2
ab wheel: 5 from the knees
stretching, done. meh
warmup (McGill Big 3, waiter walks)
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5
95 x 3
115 x 3
135 x 5 x 3
press:
45 x 5
65 x 3
75 x 5 x 3
superset pullup doubles between each set of the above. 30 reps total
EZ curl:
40 x 5 x 2
ab wheel: 5 from the knees
stretching, done. meh
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Monday, August 4
warmup
hang clean:
45 x 5
65 x 5 x 2
no pop, more like shitty reverse curls but w/e
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2
press:
45 x 5 x 2
65 x 3
75 x 5 x 2
superset pullups between all of the above, 30 total reps again
EZ curls:
40 x 5 x 2
ab wheel:
5 from the knees
I'm sleepy, I'm feeling irritated and mildly depressed, and my appetite is for shit. yaaaay
warmup
hang clean:
45 x 5
65 x 5 x 2
no pop, more like shitty reverse curls but w/e
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2
press:
45 x 5 x 2
65 x 3
75 x 5 x 2
superset pullups between all of the above, 30 total reps again
EZ curls:
40 x 5 x 2
ab wheel:
5 from the knees
I'm sleepy, I'm feeling irritated and mildly depressed, and my appetite is for shit. yaaaay
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Tuesday, August 5
warmup
power clean:
45 x 5
85 x 5
95 x 3
105 x 2
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5
145 x 3
155 x 2
press:
45 x 5 x 2
65 x 3
75 x 5
80 x 3
90 x 2
superset pullups, BW + 5, 28 total reps
EZ curlz:
40 x 5
50 x 3
60 x 2
Ab wheel:
5 from the knees
Some knee and elbow pain.
warmup
power clean:
45 x 5
85 x 5
95 x 3
105 x 2
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5
145 x 3
155 x 2
press:
45 x 5 x 2
65 x 3
75 x 5
80 x 3
90 x 2
superset pullups, BW + 5, 28 total reps
EZ curlz:
40 x 5
50 x 3
60 x 2
Ab wheel:
5 from the knees
Some knee and elbow pain.
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Friday, August 8
Tired, no appetite. Probably a little depressed. If I can get through this patch at work I'll probably be OK. At least until the next patch hits.
warmup
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2
press:
45 x 5 x 2
65 x 3
75 x 5 x 2
pullups superset with the above, 30 total
Tired, no appetite. Probably a little depressed. If I can get through this patch at work I'll probably be OK. At least until the next patch hits.
warmup
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2
press:
45 x 5 x 2
65 x 3
75 x 5 x 2
pullups superset with the above, 30 total
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Monday, August 11
warmup
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2
press:
45 x 5 x 2
65 x 3
75 x 5 x 2
superset pullups between the above; 30 reps total
EZ curl:
50 x 5 x 2
Ab wheel: 5 from knees
I can see why John Dan recommends switching movements every two weeks. Two sets of five...forever...gets boring fast
warmup
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5 x 2
95 x 3
115 x 3
135 x 5 x 2
press:
45 x 5 x 2
65 x 3
75 x 5 x 2
superset pullups between the above; 30 reps total
EZ curl:
50 x 5 x 2
Ab wheel: 5 from knees
I can see why John Dan recommends switching movements every two weeks. Two sets of five...forever...gets boring fast
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Wednesday, August 13
warmup
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5
95 x 3
115 x 3
140 x 5 x 2
nudged the weight up on squats and presses. It still feels really easy but I suppose that's the point...
press:
45 x 5
65 x 3
80 x 5 x 2
superset pullups; 32 reps total
EZ curl:
50 x 5 x 2
ab wheel: 5 from knees
Had the pleasure of using the rack next to the dude slamming the bar down after deadlifts with ~235 on the bar. I'll give you 3 guesses what his tshirt said.
warmup
hang clean:
45 x 5
65 x 3
85 x 5 x 2
squat:
45 x 5
95 x 3
115 x 3
140 x 5 x 2
nudged the weight up on squats and presses. It still feels really easy but I suppose that's the point...
press:
45 x 5
65 x 3
80 x 5 x 2
superset pullups; 32 reps total
EZ curl:
50 x 5 x 2
ab wheel: 5 from knees
Had the pleasure of using the rack next to the dude slamming the bar down after deadlifts with ~235 on the bar. I'll give you 3 guesses what his tshirt said.
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Thursday, August 14
warmup
power clean:
45 x 5
65 x 3
singles up to 115
squat:
45 x 5 x 2
95 x 3
115 x 3
singles up to 185
press:
45 x 5
65 x 3
singles up to 95
pullups:
BW + 10, 20 total reps
feels a bit like spinning my wheels at this point, but it's still only week 2 of 10. Maybe the magic will come.
edit: not stupid enough to warrant its own thread but jesus, a whole article for this shit? And for the conclusion to be "it depends"? if anyone doubted tmag was out of ideas...
warmup
power clean:
45 x 5
65 x 3
singles up to 115
squat:
45 x 5 x 2
95 x 3
115 x 3
singles up to 185
press:
45 x 5
65 x 3
singles up to 95
pullups:
BW + 10, 20 total reps
feels a bit like spinning my wheels at this point, but it's still only week 2 of 10. Maybe the magic will come.
edit: not stupid enough to warrant its own thread but jesus, a whole article for this shit? And for the conclusion to be "it depends"? if anyone doubted tmag was out of ideas...
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Update:
I pretty much burned out on Dan John's 40 day workout. I have no doubt that it works, for those who can stick with it. I found it almost unutterably boring, to the point that I went to the gym for one of the scheduled workouts, started to warmup, said "nope" out loud, and left. I went back to 531, mostly because I know how to do it, I have faith that it works, and I don't find it so boring. 4 days a week for now, and I'll probably adjust to get back to throwing at some point.
Sunday, August 17
warmup
Squat:
45 x 10
95 x 5
105 x 5
125 x 5
140 x 12
145 x 5
155 x 5
165 x 5
went back to wearing squat shoes. Being more upright helps.
DL:
135 x 5
185 x 3
225 1/2/3/1/2/3/1/2/3
Ab wheel:
5 x 2 from the knees
Monday, August 18
warmup
BP:
45 x 10
75 x 5
85 x 5
95 x 17
105 x 5
115 x 5
I haven't benched in probably a year. This was shitty, but honestly better than I'd expected.
A) KB press:
16 kg 1/2/3/1/2/3/1/2/3
B) Pullups:
1/2/3/1/2/3/1/2/3
Cable Rows:
100 x 10
120 x 10/8/5
Wednesday, August 20
warmup
Squat:
45 x 10
95 x 3
135 x 1/2/3/1/2/3/1/2/3
DL:
135 x 5
185 x 5
215 x 5
245 x 5
265 x 5
285 x 1
315 x 1
335 x 1
335 was fast but got out in front. My bodyweight these days hovers around 170, so that's about double right there. My goal is to see how little I can do to keep nudging this up, because obviously I have other things I need to worry about more.
Ab wheel:
5 x 2 from the knees
Thursday, August 21
warmup
Press:
45 x 10
55 x 5
65 x 5
75 x 10
85 x 5
BP:
45 x 5
75 x 5
95 x 1/2/3/1/2/3/1/2/3
Cable Rows:
150 x 8
120 x 10/8/5
I pretty much burned out on Dan John's 40 day workout. I have no doubt that it works, for those who can stick with it. I found it almost unutterably boring, to the point that I went to the gym for one of the scheduled workouts, started to warmup, said "nope" out loud, and left. I went back to 531, mostly because I know how to do it, I have faith that it works, and I don't find it so boring. 4 days a week for now, and I'll probably adjust to get back to throwing at some point.
Sunday, August 17
warmup
Squat:
45 x 10
95 x 5
105 x 5
125 x 5
140 x 12
145 x 5
155 x 5
165 x 5
went back to wearing squat shoes. Being more upright helps.
DL:
135 x 5
185 x 3
225 1/2/3/1/2/3/1/2/3
Ab wheel:
5 x 2 from the knees
Monday, August 18
warmup
BP:
45 x 10
75 x 5
85 x 5
95 x 17
105 x 5
115 x 5
I haven't benched in probably a year. This was shitty, but honestly better than I'd expected.
A) KB press:
16 kg 1/2/3/1/2/3/1/2/3
B) Pullups:
1/2/3/1/2/3/1/2/3
Cable Rows:
100 x 10
120 x 10/8/5
Wednesday, August 20
warmup
Squat:
45 x 10
95 x 3
135 x 1/2/3/1/2/3/1/2/3
DL:
135 x 5
185 x 5
215 x 5
245 x 5
265 x 5
285 x 1
315 x 1
335 x 1
335 was fast but got out in front. My bodyweight these days hovers around 170, so that's about double right there. My goal is to see how little I can do to keep nudging this up, because obviously I have other things I need to worry about more.
Ab wheel:
5 x 2 from the knees
Thursday, August 21
warmup
Press:
45 x 10
55 x 5
65 x 5
75 x 10
85 x 5
BP:
45 x 5
75 x 5
95 x 1/2/3/1/2/3/1/2/3
Cable Rows:
150 x 8
120 x 10/8/5
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
took a couple of days off for family stuff.
Tuesday, August 26
plate halos
BP:
45 x 10
75 x 5
80 x 3
90 x 3
105 x 13
115 x 3
125 x 3
135 x 2
Still worse than bad, but starting to come back.
a) Press:
75 x 1/2/3/1/2/3/1/2/3
b) Pullup:
1/2/3/1/2/2/1/2/2
Cable Rows:
150 x 8
120 x 10/8/5
I need to shop for some more caloriedense foods. With the work stress I'm having a hard time eating enough. I don't care if I gain weight right now but I definitely don't need to lose any.
Tuesday, August 26
plate halos
BP:
45 x 10
75 x 5
80 x 3
90 x 3
105 x 13
115 x 3
125 x 3
135 x 2
Still worse than bad, but starting to come back.
a) Press:
75 x 1/2/3/1/2/3/1/2/3
b) Pullup:
1/2/3/1/2/2/1/2/2
Cable Rows:
150 x 8
120 x 10/8/5
I need to shop for some more caloriedense foods. With the work stress I'm having a hard time eating enough. I don't care if I gain weight right now but I definitely don't need to lose any.
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Wednesday, August 27
warmup
Squat:
45 x 10
95 x 5
115 x 3
130 x 3
150 x 12
165 x 3
175 x 3
185 x 3 form shaky on the third
195 x 1
DL:
135 x 5
185 x 3
235 x 1/2/3/1/2/3/1/2/3
Gonna stay at 235 for another week. The last couple of reps were a little less snappy then I'd like.
Ab wheel:
5 x 2
warmup
Squat:
45 x 10
95 x 5
115 x 3
130 x 3
150 x 12
165 x 3
175 x 3
185 x 3 form shaky on the third
195 x 1
DL:
135 x 5
185 x 3
235 x 1/2/3/1/2/3/1/2/3
Gonna stay at 235 for another week. The last couple of reps were a little less snappy then I'd like.
Ab wheel:
5 x 2
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Thursday, August 28
Goober kid was a hot mess going to bed last night, then woke up crying every hour or two. Lately when she's upset she doesn't want any part of me ("I want dada to go away") so mom had to deal with the tantrums. Still didn't get a whole lot of sleep.
warmup
Press:
45 x 10
60 x 3
70 x 3
75 x 11
85 x 3
95 x 2
CGBP:
45 x 5
75 x 3
100 x 1/2/3/1/2/3/1/2/3
Cable Row:
150 x 8
120 x 10/8/7
Goober kid was a hot mess going to bed last night, then woke up crying every hour or two. Lately when she's upset she doesn't want any part of me ("I want dada to go away") so mom had to deal with the tantrums. Still didn't get a whole lot of sleep.
warmup
Press:
45 x 10
60 x 3
70 x 3
75 x 11
85 x 3
95 x 2
CGBP:
45 x 5
75 x 3
100 x 1/2/3/1/2/3/1/2/3
Cable Row:
150 x 8
120 x 10/8/7
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Friday, August 29
four hours sleep for the second night in a row. Did my reps and went home
pause squat:
45 x 10 x 2
95 x 3
115 x 3
135 x 1/2/3/1/2/3/1/2/3
3 count in the hole
DL:
135 x 5
185 x 3
200 x 3
225 x 3
245 x 1 misload
255 x 3
four hours sleep for the second night in a row. Did my reps and went home
pause squat:
45 x 10 x 2
95 x 3
115 x 3
135 x 1/2/3/1/2/3/1/2/3
3 count in the hole
DL:
135 x 5
185 x 3
200 x 3
225 x 3
245 x 1 misload
255 x 3
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Labor Day
quick one before the gym closed
BP:
45 x 10
75 x 5
85 x 5
95 x 3
110 x 14
125 x 1
135 x 1
140 x 1
125 x 5
115 x 8
105 x 6
Cable row:
150 x 5 x 3
120 x 8 x 3
quick one before the gym closed
BP:
45 x 10
75 x 5
85 x 5
95 x 3
110 x 14
125 x 1
135 x 1
140 x 1
125 x 5
115 x 8
105 x 6
Cable row:
150 x 5 x 3
120 x 8 x 3
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Tuesday, September 2
my kid went in today for a minor surgery. Not a big deal; she's upstairs right now napping with her mom. But I'm feeling more frazzled than I'd assumed I would be. I wasn't planning on going to the gym today but decided to decompress a little after we got home.
Squat:
45 x 10 x 2
95 x 5
115 x 3
125 x 5
140 x 3
155 x 12
singles up to 185
little disappointing...my goal going in was 15 reps. But it wasn't there today.
DL:
135 x 5
185 x 3
235 x 1/2/3/1/2/3/1/2/3
nice and snappy
Ab wheel:
5 x 2 from the knees
my kid went in today for a minor surgery. Not a big deal; she's upstairs right now napping with her mom. But I'm feeling more frazzled than I'd assumed I would be. I wasn't planning on going to the gym today but decided to decompress a little after we got home.
Squat:
45 x 10 x 2
95 x 5
115 x 3
125 x 5
140 x 3
155 x 12
singles up to 185
little disappointing...my goal going in was 15 reps. But it wasn't there today.
DL:
135 x 5
185 x 3
235 x 1/2/3/1/2/3/1/2/3
nice and snappy
Ab wheel:
5 x 2 from the knees
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Thursday, September 4
Press:
45 x 10
65 x 5
70 x 3
80 x 9
85 x 1
95 x 1
100 x 1
CGBP:
45 x 10
75 x 5
95 x 3
105 x 1/2/3/1/2/3/1/2/3
Cable Rows:
160 x 5/4
120 x 8/8/6
Press:
45 x 10
65 x 5
70 x 3
80 x 9
85 x 1
95 x 1
100 x 1
CGBP:
45 x 10
75 x 5
95 x 3
105 x 1/2/3/1/2/3/1/2/3
Cable Rows:
160 x 5/4
120 x 8/8/6
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
another quick one
Friday, September 5
Pause Squat:
45 x 10
95 x 3
115 x 1
140 x 1/2/2/1/2/2/1/2/2
DL:
135 x 5
185 x 3
215 x 5
245 x 3
270 x 3
Friday, September 5
Pause Squat:
45 x 10
95 x 3
115 x 1
140 x 1/2/2/1/2/2/1/2/2
DL:
135 x 5
185 x 3
215 x 5
245 x 3
270 x 3
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Monday, September 8
another quick one
BP:
45 x 20
65 x 10
80 x 5
90 x 5
100 x 19 (95 x 17)
105 x 5
115 x 5
125 x 5
135 x 3
Press:
45 x 5
65 x 3
80 x 1/2/3/1/2/3/1/2/3
superset with pullups; 20 total
Hammer Strength highlow row:
45 per side x 15
70 ps x 15
80 ps x 7
drop
70 ps x 4
stretching, done
another quick one
BP:
45 x 20
65 x 10
80 x 5
90 x 5
100 x 19 (95 x 17)
105 x 5
115 x 5
125 x 5
135 x 3
Press:
45 x 5
65 x 3
80 x 1/2/3/1/2/3/1/2/3
superset with pullups; 20 total
Hammer Strength highlow row:
45 per side x 15
70 ps x 15
80 ps x 7
drop
70 ps x 4
stretching, done
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Tuesday, September 9
Squat:
45 x 10 x 2
95 x 5
115 x 5
130 x 5
150 x 13 (140 x 12)
165 x 5
175 x 5
185 x 2
GHR:
15 x 2
stretching, done
I nixed the dedicated warmup. I don't notice a difference.
Squat:
45 x 10 x 2
95 x 5
115 x 5
130 x 5
150 x 13 (140 x 12)
165 x 5
175 x 5
185 x 2
GHR:
15 x 2
stretching, done
I nixed the dedicated warmup. I don't notice a difference.

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 Posts: 428
 Joined: Wed Nov 06, 2013 4:12 pm
 Location: North of Vag
 Contact:
Re: BodyPump for mass, BodyCombat for cuts
Taking a page out of the Charles Staley No Warmup Book?
My warmup is the first set.
Hope your daughter is better.
My warmup is the first set.
Hope your daughter is better.
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
That's what I've done for the majority of my lifting career, such as it is. Every couple of years I think, huh, I should probably warm up. So I do DeFranco's agile 8, or one of Pavel's warmups, or this McGill Big 3 thing for a couple of weeks or months. Then I get bored and stop. It may make a difference for strong people but I'm not there, so.BFly wrote:Taking a page out of the Charles Staley No Warmup Book?
My warmup is the first set.
Thank you! She's fine. It was a really, really minor procedure. Once the anesthesia wore off, she was tearing ass around the house same as always.Hope your daughter is better.
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Thursday, September 11
press:
45 x 10 x 2
55 x 5
65 x 5
75 x 12 (75 x 10)
85 x 3
superset pullups, 12 total
CGBP:
45 x 5
75 x 5
95 x 3
110 x 1/2/3/1/2/3/1/2/3
HS hilow row:
95 per side x 10/8/ 5
drop 70 x 6
drop 45 x 10
Cybex pullover:
70 x 12/10
stretching
press:
45 x 10 x 2
55 x 5
65 x 5
75 x 12 (75 x 10)
85 x 3
superset pullups, 12 total
CGBP:
45 x 5
75 x 5
95 x 3
110 x 1/2/3/1/2/3/1/2/3
HS hilow row:
95 per side x 10/8/ 5
drop 70 x 6
drop 45 x 10
Cybex pullover:
70 x 12/10
stretching
 Bud Charniga's grape ape
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 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Sunday, September 14
BP:
45 x 20 / 15 light band pullaparts
75 x 5 / 15 light band pullaparts
85 x 3 / 15 light band pullaparts
95 x 3 / 15 light band pullaparts
110 x 17 (105 x 14) / DB Row: 75 x 5
115 x 3 / 75 x 5
125 x 3 / 75 x 5
135 x 3 / 75 x 5
145 x 1 / 75 x 5
I used to hate benching. I'm actually kind of having fun doing it these days. I'm sure soon it'll stall hard and I'll start hating it again, but for now I'll roll with it
press:
45 x 5
75 x 3
85 1/2/3/1/2/3/1/2/3
superset pullups, 20 total
stretching, done
BP:
45 x 20 / 15 light band pullaparts
75 x 5 / 15 light band pullaparts
85 x 3 / 15 light band pullaparts
95 x 3 / 15 light band pullaparts
110 x 17 (105 x 14) / DB Row: 75 x 5
115 x 3 / 75 x 5
125 x 3 / 75 x 5
135 x 3 / 75 x 5
145 x 1 / 75 x 5
I used to hate benching. I'm actually kind of having fun doing it these days. I'm sure soon it'll stall hard and I'll start hating it again, but for now I'll roll with it
press:
45 x 5
75 x 3
85 1/2/3/1/2/3/1/2/3
superset pullups, 20 total
stretching, done
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 Posts: 1093
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Re: BodyPump for mass, BodyCombat for cuts
Tuesday September 16
Squat
45 x 10 x 2
95 x 5
120 x 3
140 x 3
155 x 3
Went home and went back to bed. I'm tired and depressed and work is going to shit.
Squat
45 x 10 x 2
95 x 5
120 x 3
140 x 3
155 x 3
Went home and went back to bed. I'm tired and depressed and work is going to shit.
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Wednesday, September 17
press / pullups
45 x 10 / BW x 3
65 x 3 / 15 x 2
75 x 3 / 10 x 2
85 x 10 (75 x 11) / 10 x 2
95 x 3 / 10 x 2
CGBP
45 x 5
75 x 5
95 x 3
115 x 1/2/3/1/2/3/1/2/3
HS hilow row
115 per side x 5 x 3
90 x 8/6/6
press / pullups
45 x 10 / BW x 3
65 x 3 / 15 x 2
75 x 3 / 10 x 2
85 x 10 (75 x 11) / 10 x 2
95 x 3 / 10 x 2
CGBP
45 x 5
75 x 5
95 x 3
115 x 1/2/3/1/2/3/1/2/3
HS hilow row
115 per side x 5 x 3
90 x 8/6/6
 Bud Charniga's grape ape
 Top
 Posts: 1093
 Joined: Thu Jun 27, 2013 5:30 pm
Re: BodyPump for mass, BodyCombat for cuts
Friday, September 19
pause squat:
45 x 10
95 x 5
115 x 3
140 x 1/2/3/1/2/3/1/2/3
DL:
135 x 5
185 x 3
205 x 3
235 x 3
265 x 3
pause squat:
45 x 10
95 x 5
115 x 3
140 x 1/2/3/1/2/3/1/2/3
DL:
135 x 5
185 x 3
205 x 3
235 x 3
265 x 3