[Rampage74]

SATURDAY MAY 03 MAXLOWER ***Some upper work***
(some upper work as only 2 workout again this week)

A) Box Squat
135x10
185x5
225x5
275x3
315x3
365x2 (little cheating on 2nd rep but still good) *PR*

B) Sumo Deadlifts
135x8
225x5
275x3
315x3
365x2
365x2 (did it twice, wasnot satisfied with form first time) *PR*

C) Dynamic Bench Press
135x9x3 (sets x reps)
3 wide,3 med,3 close grips

Super Set:
D1-Wide Gr. Seated Row
115x12
115x12
115x12
115x12

D2-Face Pulls
30x12
30x12
30x12
30x12

E1-Weighted Swiss Ball Crunh
25x12
25x12
25x12

E2-Side bends
bwx12
bwx12
bwx12

Notes;

Long workout but wow, 2 PR on squat and deads..very good..only if my gym
would have a real safety squat bar..think there still some place..im closer to 400 then i
tought.
Dynamic bench was performed for first time and i know my technique probably not perfect but now i understand why some peoples said this exercice hard for elbows.

[Rampage74]

MONDAY MAY05 MAXUPPER

A) Incline bench press
Barx10
135x8
155x5
175x3
185x3
185x3

B) Incline db press(palms out)
75x6
75x5
75x5

Super Set:
C1-Db rows 3x10 (70lb)
C2-Seated Db Power Cleans 3x10 (10lb)

D) Traps Db Shrugs
80x8
80x8
80x8
80x8 (short rest)

E) Elbow flexor EZ Bar curls
50x10
50x10
50x10

Notes;

Little short on time, long time since i performed incline stuff, will go for PR next week.
Also this week will try to add lots of complexes in my workout and more frequency!

[Rampage74]

WEDNESDAY MAY07

Played hockey game in the morning. 3 defenseman only, lots of icetime.!

[Rampage74]

THURSDAY MAY08,

I knew today was going to be my last workout of the week so i performed a fullbody workout,very intensive but i wont give the details. Will resume next week, i have to rethink my schedule.

[Rampage74]

MAY12 = NEW PLAN

Inspired by today last 10 pound artcicles from Alwyn Cosgrove at t-nation

The heavy lifting part ,this part is inspired by Joe Defranco Westside for skinny bastard part 3.

Heavy lifting to protect muscle mass and ****bolic workout for fat loss. This will be a mix of Cosgrove and Christian Thibaudeau as im going to use circuit,complexes,hiit and steady state cardio.

Keep in mind i also play hockey one a week and i walk a lot at work. Hopefully with the diet i will be in great shape in 28 days!!

I know its not a bodybuilding forum but sometimes its great to look good!!

[Rampage74]

May 13th,

I performed a Fullbody workout again just to get back in the beat.

[Rampage74]

Been lazy lately, lack of update ...was looking for a new way to split my workout....
The following post will cover my last sessions...

[Rampage74]

May14th Wednesday

I played hockey in morning, 1h30 min of icetime for the game. To tired to do anything else.

[Rampage74]

THURSDAY MAY15 MAX UPPER

A-Incline bench
135x5
155x5
175x3
185x3
185x3
185x3

The rest is accessory and i didnt feel motivated enough..

[Rampage74]

FRIDAY MAX16(Heavy Pull)**trying this type of workout*

A1. Dead Lifts,8x3
weight 225/275/275/275/275/315/315/315

A2. Supported DB Curls, 8x3
weight 45lb db for all sets

B1. Weighted Pull-Ups,5x5
weight 25lb plate

B2. Straight-Leg Deadlifts,5x5
weight 135/155/155/175/175

C. Serratus Crunch,3x8-10
weight 15lb db 3 sets to failure