Today was the end of my heavy cycle culminating with the dreaded leg workout. Here you go, folks!
Squat 2 3-5 Legs 5/130.0 5/130.0
Front Squat 2 3-5 Legs 5/110.0 5/110.0
Leg Press 2 3-5 Legs 5/298.0 5/298.0
Leg Extension 2 3-5 Legs 5/160.0 5/160.0
Walking Lunge 2 3-5 Legs 5/208.0 5/208.0
Romanian Deadlift 2 3-5 Legs 5/135.0 5/135.0
Lying Leg Curl 2 3-5 Legs 5/70.0 5/70.0
Seated Calf Raise 2 3-5 Calves 5/318.0 5/318.0
Leg Press Calf Raise 2 3-5 Calves 5/318.0 5/318.0
Cable Toe Raise 2 3-5 Calves 5/17.5 5/17.5
With my brother and niece in town, coupled with working out for about 6 days straight, the body told me this morning to take a day off. So here I am.
Rest and recuperation are critical to any exercise program. Push as hard as you can on your workout days, but enjoy your days off as well. The body will tell you when it’s time for a break. You’ll get better at this over time.
I hope everyone is enjoying their Tuesday. I’ll be hitting a leg workout tomorrow.
See you then!
I’ve made some pretty decent gains, thanks to this program. I’m currently in week 5 and have another 5 to go, but happy with the gains in strength.
I hope everyone is having a great Saturday! I didn’t post yesterday because my Brother and Sister arrived in town for some time with the family. It was great picking them up at the airport and hanging out with them last night. Today was back to normal.
See you tomorrow...
|Bench Press||2||3-5||Chest||5/160.0 5/160.0|
|Reverse-Grip Bench Press||2||3-5||Chest||5/110.0 5/110.0|
|Incline Dumbbell Press||2||3-5||Chest||5/50.0|
|Dumbbell Flye||2||3-5||Chest||5/45.0 5/45.0|
|Cable Crossover (High Pulley)||2||3-5||Chest||5/25.0 5/25.0|
|Close-Grip Bench Press||2||3-5||Triceps||5/110.0 5/110.0|
|Dumbbell Overhead Extension||2||3-5||Triceps||5/55.0 5/55.0|
|Lying Triceps Extension||2||3-5||Triceps||5/70.0 5/70.0|
|Triceps Pressdown||2||3-5||Triceps||5/67.5 5/67.5|
|Dumbbell Triceps Kickback||2||3-5||Triceps||5/20.0 5/20.0|
|Smith Machine Hip Thrust||2||3-5||Abs||5/160.0 5/160.0|
|Smith Machine Crunch||2||3-5||Abs||5/40.0 5/40.0|
|Standing Cable Oblique Pressdown||2||3-5||Abs||5/57.5 5/57.5|
Today I focused on Shoulders using reverse progression (higher reps, lower weights) coupled with pre-exhaustion. Notice the compound exercises at the end of each block of exercises (Barbell Shoulder Press for example). This ensures that the shoulders are absolutely destroyed by the time you finish the workout.
You may also be wondering about straight arm push downs, internal and external rotations. These are really great exercises because they focus on the bundles of muscle that support the shoulder socket–an area that is really easy to injure, particularly when you are pushing some heavy weights. I just wanted you, my readers, to understand what these are. For those in my audience that are experienced in the gym, these should be part of your repertoire already.
Anyways, great workout today. See you tomorrow!!
|Lying Cable Rear Delt Raise||3||16-20||Shoulders||20/15.0 20/15.0 20/15.0|
|Cable Lateral Raise||3||16-20||Shoulders||20/5.0 20/5.0 20/5.0|
|Cable Front Raise||3||16-20||Shoulders||20/7.5 20/7.5 20/7.5|
|Standing Dumbbell Shoulder Press Alternating Arms||3||16-20||Shoulders||20/15.0 20/15.0 20/15.0|
|Barbell Shoulder Press||3||16-20||Shoulders||20/70.0 20/70.0 20/70.0|
|Dumbbell Shrug||2||16-20||Traps||20/45.0 20/45.0|
|Barbell Shrug||3||16-20||Traps||20/155.0 20/155.0 20/155.0|
|Straight-Arm Pushdown||2||16-20||Traps||20/234.0 20/234.0|
|Cable Internal Rotation||2||16-20||Shoulders||20/10.0 20/10.0|
|Cable External Rotation||2||16-20||Shoulders||20/10.0 20/10.0|
|Hip Thrust||3||16-20||Abs||20/80.0 20/80.0 20/80.0|
|Cable Crunch||3||16-20||Abs||20/70.0 20/70.0 20/70.0|
|Oblique Crunch||2||16-20||Abs||20/1.0 20/1.0|
Well, two more days to knock out this week, and believe it or not finish the 4th week of Jim Stoppani’s Down and Up Mass program. Good workout today, particularly when the gym was pretty empty because of the July 4th holiday.
See you tomorrow!!
|Deadlift||3||16-20||Whole Body||20/60.0 20/60.0 20/60.0|
|Straight-Arm Pulldown||3||16-20||Back||20/40.0 20/40.0 20/40.0|
|Wide-Grip Lat Pulldown||3||16-20||Back||20/85.0 20/85.0 20/85.0|
|Standing Lat Pulldown||3||16-20||Back||20/70.0 20/70.0 20/70.0|
|One-Arm Seated Cable Row||3||16-20||Back||20/35.0 20/35.0 20/35.0|
|Barbell Bent-Over Row||3||16-20||Back||20/85.0 20/85.0 20/85.0|
|Prone Incline Dumbbell Curl||3||16-20||Biceps||20/15.0 20/15.0 20/15.0|
|Behind The Back Cable Curl||3||16-20||Biceps||20/10.0 20/10.0 20/10.0|
|Preacher Curl||3||16-20||Biceps||20/30.0 20/30.0 20/30.0|
|Standing Barbell Curl||3||16-20||Biceps||20/35.0 20/35.0 20/35.0|
|Rope Cable Hammer Curl||2||16-20||Biceps||20/25.0 20/25.0|
|Barbell Wrist Curl||2||16-20||Forearms||20/20.0 20/20.0|
|Barbell Reverse Wrist Curl||2||16-20||Forearms||20/20.0 20/20.0|
|Standing Calf Raise||3||16-20||Calves||20/208.0 20/208.0 20/208.0|
|Seated Calf Raise||3||16-20||Calves||20/208.0 20/208.0 20/208.0|
|Cable Toe Raise||2||16-20||Calves||20/15.0 20/15.0|
Today was Chest Day. If you’ve been paying attention to the workout routines, this one is quite unique. Jim Stoppani incorporates both linear progression and linear regression. Each odd week, weights increase and reps decrease. Each even week weights decrease and reps increase.
Happy 4th of July to my American Readers!!
See you tomorrow.
Today’s workout is below!
Leg day today folks. Today officially ended week 3 of the Down and Up Mass program. Next up is the final week. Then on to phase 2! See you tomorrow!
|Front Squat||2||6-8||Legs||8/100.0 8/100.0|
|Leg Press||2||6-8||Legs||8/260.0 8/260.0|
|Leg Extension||2||6-8||Legs||8/150.0 8/150.0|
|Walking Lunge||2||6-8||Legs||8/70.0 8/70.0|
|Romanian Deadlift||2||6-8||Legs||8/125.0 8/125.0|
|Lying Leg Curl||2||6-8||Legs||8/60.0 8/60.0|
|Seated Calf Raise||2||6-8||Calves||8/35.0 8/35.0|
|Leg Press Calf Raise||2||6-8||Calves||8/70.0 8/70.0|
|Cable Toe Raise||2||6-8||Calves||8/30.0 8/30.0|
Today’s workout concentrated on Shoulders and Abs. This is week 3 and a heavy week. Which means all exercises are done in the 6-8 repetition range. The number of sets in this routine is listed as two but is followed by a rest/pause of 30 seconds and then on to failure (set 3), followed by a drop set, reducing the weight by 5-10 pounds and doing another set to failure (set 4). This is one butt kicking workout! Tomorrow we hit the legs and take down week 3. I’ll update you tomorrow on those results.
Barbell Shoulder Press 2 6-8 Shoulders 8/90.0 8/90.0
Seated Dumbbell Shoulder Press 2 6-8 Shoulders 8/30.0 8/30.0
Smith Machine Upright Row 2 6-8 Shoulders 8/50.0 8/50.0
Dumbbell Lateral Raise 2 6-8 Shoulders 8/20.0 8/20.0
Face Pull 2 6-8 Shoulders 8/55.0 8/55.0
Barbell Shrug 2 6-8 Traps 8/150.0 8/150.0
Behind The Back Barbell Shrug 2 6-8 Traps 8/165.0 8/165.0
Straight-Arm Pushdown 2 6-8 Traps 8/204.0 8/204.0
Cable External Rotation 2 6-8 Shoulders 8/15.0 8/15.0
Cable Internal Rotation 2 6-8 Shoulders 8/15.0 8/15.0
Smith Machine Hip Thrust 2 6-8 Abs 8/110.0 8/110.0
Machine Crunch 2 6-8 Abs 8/150.0 8/150.0
Plank 2to failure Abs 45/1.0 50/1.0