Nihility
04-15-08, 7:12 pm
All the sets have 2X6 warmup sets (when specified with a W, starting at a low weight then a slightly heavier weight usually 50%) then 4X6 full weight sets, unless specified. 5th set is WidowMaker set (1X20) when Specified
when no widowmaker, 5X6 are done
Monday:
back/bi's
1X5 Deadlift Singles - warmup, (no widow)
3 X6 Pullups
3X6 Lat Pulldown (lat bar to chest) +widow
Barbell Curls +widow
Dumbell Rows
3X 6 Lat Pulldown (lat bar behind head) +widow
Weighted Back Extentions
Hammer Curls +widow
4X8 Calves
4X8 Forearms
4X12 Weighted Incline Abs
2X30 Oblique Raises (get on dip bar, raise bent legs upward twisting to one side 15 times then switch to other side)*
Wednesday:
chest/tri's/shoulders
Dumbell Press - Warmup
Dumbell Shrugs
Chest Fly Machine
Military Press - Warmup
Rear Delt Raise
Seated Press - Warmup
standing Delt raise
Bench Press - Warmup
Tricep machine pulldown
Dumbell Front Extentions (Delt fly foreward)
4X12 Weighted Incline Abs
2X30 Oblique Raises *
Weighted Dips
Friday:
Legs
Squat - Warmup, 5X6 +widow
Leg Extentions +widow
Leg Curls +widow
4X8 calves
4X8 Forearms
4X12 Weighted Incline Abs
2X30 Oblique Raises
3X6 Leg Press
4X8 Forearms
any suggestions/overlaps i should be aware of?
it worked great for me last week, i feel MUCH more rested in each muscle group than i did using the rippetoe style 4 main compounds a week system, where i sorta plateaued and was sore all the time (thinking i was overtraining a bit)
plz comment, i was also thinking of starting a log on the journey forum :]
when no widowmaker, 5X6 are done
Monday:
back/bi's
1X5 Deadlift Singles - warmup, (no widow)
3 X6 Pullups
3X6 Lat Pulldown (lat bar to chest) +widow
Barbell Curls +widow
Dumbell Rows
3X 6 Lat Pulldown (lat bar behind head) +widow
Weighted Back Extentions
Hammer Curls +widow
4X8 Calves
4X8 Forearms
4X12 Weighted Incline Abs
2X30 Oblique Raises (get on dip bar, raise bent legs upward twisting to one side 15 times then switch to other side)*
Wednesday:
chest/tri's/shoulders
Dumbell Press - Warmup
Dumbell Shrugs
Chest Fly Machine
Military Press - Warmup
Rear Delt Raise
Seated Press - Warmup
standing Delt raise
Bench Press - Warmup
Tricep machine pulldown
Dumbell Front Extentions (Delt fly foreward)
4X12 Weighted Incline Abs
2X30 Oblique Raises *
Weighted Dips
Friday:
Legs
Squat - Warmup, 5X6 +widow
Leg Extentions +widow
Leg Curls +widow
4X8 calves
4X8 Forearms
4X12 Weighted Incline Abs
2X30 Oblique Raises
3X6 Leg Press
4X8 Forearms
any suggestions/overlaps i should be aware of?
it worked great for me last week, i feel MUCH more rested in each muscle group than i did using the rippetoe style 4 main compounds a week system, where i sorta plateaued and was sore all the time (thinking i was overtraining a bit)
plz comment, i was also thinking of starting a log on the journey forum :]