Littlefry's Quest for Never-Ending Mass!

[Littlefry]

Im currently following my AM-PM diet, that I have so far had great success with. Im also working with 2 other people on the forvm who I have set this diet up for and are having great results. Im currently have a article about it in the works but it might take some time before I get it out to the forvm.

As far as cardio Im a beleiver in low intensity cardio. I vary from machine to machine but its either the treadmill, bike, or elliptical for 45mins post-workout or on non-workout days 45mins right in the morning. Im currently at about 5 sessions a week and still steadily loosing wieght.

The basic outline of the diet is thatr you utilize taking in carbs for your first three meals in the morning and then your last three are Protien and Fats. This way you use your carbs up before the evening and dont store them over night which results in fat gain for most people who are more carb sensitive.

Meal 1:Protien + Fat + Carbs
Meal 2:Protien + Fat + Carbs
Meal 3:Protien + Fat + Carbs
Meal 4:Protien + Fat
Meal 5:Protien + Fat
Meal 6:Protien + Fat

[Littlefry]

Here is my push workout from earlier today. I was very happy with it overall. Had a solid shoulder pump at the end, but when I look at my program my shoulders are getting hit indirectly on almost every movement I perfrom, so when I do military Press's and they get directly worked they swell with blood and are pumped beyond belief. Also I increased my DB fly's by 5lbs each set. Also I finished up with 45mins low intensity cardio.

I think that this week I might perfrom 2x HIT cardio for 20mins and 3x low intensity cardio for 45mins to get the best of both worlds and keep by body's systems on edge and always guessing to be in a constant fat burning state.

Push:
Incline Barbell Bench
185x12
205x19
225x8
225x8
Flat Barbell Bench
135x15
185x12
205x10
205x10
Flat Dumbell Fly
35x12
45x10
55x8
Military Press
95x12
115x10
135x8
135x8
SkullCrushers
65x12
75x10
85x8
85x8
Cable Pressdowns
100x12
120x10
140x8
140x8

[Littlefry]

Here is my pull workout from friday. Over all it was pretty decent workout. Afterwards I followed up with 45mins of low intensity cardio on the treadmill. There is a definite change in my body, in the mirror I can tell and my family has commented on how I have slimmed down. Also I had to go one loop tighter on my belt when I do up my jeans which was nice to see lol.

Im going to watch a movie on TV and hammer out some abs before I head to bed. Than tommorrow its off for some legs and possibly HITT cardio depending on how I feel in my legs.

Pull:

Barbell Row
135x12
185x10
205x8
225x8
T-Bar Row
115x12
150x10
190x8
190x8
Wide-Grip Pulldown
135x12
160x10
190x8
Lateral Raise
20x12
25x10
30x8
35x8
Barbell Curl
60x12
80x10
95x8
95x8
Dumbell Curl
30x12
40x10
50x8
50x8

[Littlefry]

Here is my leg day from last evening. I followed it up with 30mins of low intensity cardio on the treadmill. Let me tell you Im paying for it today my legs are sore as hell and Im walking in a weird sort of fashion, only a person who works out and does legs would look at me and know why Im walking weird, but thats ok that how I know I had a good leg session and triggerd some growth.

I will do some cardio this evening and hit abs before I head to bed. I can slowly see my abs getting more and more defined with each passing week, so I know my diet + cardio is paying off.


Legs:
Box Squats
225x12
275x10
315x8
365x8
Leg Press
360x12
450x10
540x8
540x8
Leg Extensions
100x12
120x10
140x8
140x8
Stiff Leg-Deads
135x12
185x10
205x8
205x8
Leg Curls
80x12
100x10
120x8
120x8
Seated Calve Raises
3 x failure

[Littlefry]

Here is my last workout from tuesday. It was rather good, I felt a nice pump in my chest especially after the falt DB Fly's. Those really seem to light my chest up. Followed up with 45mins low intensity cardio and will be heading to the gym today as well to get in 45mins of cardio and some ab work.

Push:
Incline Barbell Bench
185x12
205x19
225x8
225x8
Flat Barbell Bench
135x15
185x12
205x10
205x10
Flat Dumbell Fly
35x12
45x10
55x8
Military Press
95x12
115x10
135x8
135x8
SkullCrushers
65x12
75x10
85x8
85x8
Cable Pressdowns
100x12
120x10
140x8
140x8

[Littlefry]

I went to the gym and hit up 50mins of low intensity cardio 30min on the elliptical 20mins on the treadmill, followed up by a nice 30min ab circuit. Im just finishing up my second meal than I plan on hitting the gym hard for a pull and cardio session.

[Littlefry]

Pull:

Barbell Row
135x12
185x10
205x8
225x8
T-Bar Row
115x12
150x10
190x8
190x8
Wide-Grip Pulldown
135x12
160x10
190x8
Lateral Raise
20x12
25x10
30x8
35x8
Barbell Curl
60x12
80x10
95x8
95x8
Dumbell Curl
30x12
40x10
50x8
50x8

[Littlefry]

Here is my last leg session. Overall in went very well. I followed it up with 30mins of low intensity cardio. Unlike last time when I perfrom 45mins of low intensity cardio after legs I could actually walk today.

I will be changing my stack around a bit once my last cycle of animal cuts is done, which is around 5 days I beleive. I will be running the ECA stack for 3-4 Weeks to finish off my cut. With of course some Universal Supplements thrown in the mix for good measure.

Legs:
Box Squats
225x12
275x10
315x8
365x8
Leg Press
360x12
450x10
540x8
540x8
Leg Extensions
100x12
120x10
140x8
140x8
Stiff Leg-Deads
135x12
185x10
205x8
205x8
Leg Curls
80x12
100x10
120x8
120x8
Seated Calve Raises
3 x failure

[sunny_max]

looking good there briother........solid looking leg day!

[Littlefry]

Here is my push. Overall it went really well. I followed it up with 45mins low intensity cardio. Also today I headed to the gym to do some cardio 25mins HIT followed up by about a 20-25min long ab circuit.


Push:
Incline Barbell Bench
185x12
205x19
225x8
225x8
Flat Barbell Bench
135x15
185x12
205x10
205x10
Flat Dumbell Fly
35x12
45x10
55x8
Military Press
95x12
115x10
135x8
135x8
SkullCrushers
65x12
75x10
85x8
85x8
Cable Pressdowns
100x12

[Littlefry]

Here is my new 4-dat training split for the next 10-12 weeks. It is an old animal training split modified for my needs (weak parts, reps, weight, etc..) I have used it in the past with great sucess so I figured its time to bring it back out of the cellar for a while.

All rep are 12, 10, 8, except for the warm-up sets which can vary from training session to session. I will still be doing 45mins low intensity cardio post workout.

Monday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets

Tuesday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets

Wednesday: OFF

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets



Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

Saturday: OFF
Sunday: OFF

[Littlefry]

Here is my first session from my old cellar workout. Overall it really hits all possible parts and angles of the legs except for calf's which I training higher reps with my abs anyways. Followed with 45min cardio after. Tomorrow is Chest&Biceps....I cant wait!

Monday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
12 x 80
10 x 100
8 x 120
• Stiff-Leg Deadlifts: 3 Sets
12 x 135
10 x 185
8 x 205
• One-Leg Leg Curls: 3 Sets
12 x 60
10 x 80
8 x 100

Quads: 9 Sets
• Squats: 3 Sets
12 x 225
10 x 275
8 x 315
• Leg Presses: 3 Sets
12 x 360
10 x 450
8 x 540
• Leg Extensions: 3 Sets
12 x 100
10 x 120
8 x 140

[sunny_max]

new split looks good brother.....some solid work in here.....keto is coming along for me real good.....i havent been to the gym to weigh in yet but i got compliments on how lean i look......i iwll post detail sin my thread tomo.....thnx again for all the help brother!

[Littlefry]

new split looks good brother.....some solid work in here.....keto is coming along for me real good.....i havent been to the gym to weigh in yet but i got compliments on how lean i look......i iwll post detail sin my thread tomo.....thnx again for all the help brother!

Thanks sunny! Ill check up on how the keto is working out for you. Dont worry about the help Im glad to be of service. Here is todays workout Chest/Bi's. My chest had a crazy pump after barbell bench and DB incline, I could barely do the fly's. As a matter of fact I probably would have been able to go heavier on the fly's but those warm-up sets with the bench really gave me a solid pump.


Tuesday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
135 x 12
135 x 12
135 x 12
• Bench Presses: 3 Sets
185 x 12
205 x 10
225 x 8
• Incline Dumbbell Bench Presses: 3 Sets
40 x 12
50 x 10
60 x 8
• Incline Flyes: 3 Sets
25 x 12
35 x 10
45 x 8

Biceps:
• Barbell Curls: 3 Sets
75 x 12
95 x 10
115 x 8
• Dumbbell Curls: 3 Sets
30 x 12
40 x 10
50 x 8
• Concentration Curls: 3 Sets
20 x 12
25 x 10
30 x 8

[Littlefry]

Missed posting these two workout cause Ive been bust with school exams, and finished writing my final paper today.

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup

• Barbell Rows: 3 Sets
135x12
185x10
205x8
• Seated Rows: 3 Sets
100x12
120x10
140x8
• One-Arm Dumbbell Rows: 3 Sets
60x12
70x10
80x8
• Deadlifts: 3 Sets
135x12
185x10
225x8
• Dumbbell Shrugs: 3 Sets
65x12
75x10
85x8

[Littlefry]

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
20x12
20x12
20x12
• Dumbbell Presses: 3 Sets
30x12
40x10
50x8
• Front Barbell Presses: 3 Sets
95x12
115x10
135x8
• Bent-Over Dumbbell Laterals: 3 Sets
25x12
35x10
45x8

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x12
120x10
140x8
• Close-Grip Bench Presses: 3 Sets
135x12
155x10
185x8
• Dumbbell Skullcrushers: 3 Sets
20x12
25x10
30x8

[Littlefry]

Here is my leg workout from yesterday. I will be hitting chest/bi's later today, due to the fact that I need to study the next three days for an exam friday afternoon. So I will study for about 3-4 hours this afternoon and than hit the gym around 7:00ish for my workout. This is the latest I will have hit the gym in sometime, but sometimes sacrifices need to be made.

On another note. I followed my leg workout up with 20mins of HIT cardio and my legs feel fine today. I think Im going to try HIT cardio for 20mins 4x a week post workout and low intensity cardio 1x a week for 45mins. I feel that HIT really benifits me more than low intensity at this point in my cut (8 weeks in).

Monday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
12 x 80
10 x 100
8 x 120
• Stiff-Leg Deadlifts: 3 Sets
12 x 135
10 x 185
8 x 205
• One-Leg Leg Curls: 3 Sets
12 x 60
10 x 80
8 x 100

Quads: 9 Sets
• Squats: 3 Sets
12 x 225
10 x 275
8 x 315
• Leg Presses: 3 Sets
12 x 360
10 x 450
8 x 540
• Leg Extensions: 3 Sets
12 x 100
10 x 120
8 x 140

[C.Coronato]

Big Wheels!!

[Littlefry]

Not, as big as your tree, but there coming along nicely. After my cut, I will just maintian, than its off to 5x5 again to hit my goal of 405x5 for box squats.

[Littlefry]

Here is my chest/biceps workout from yesterday. Overall it was a really good workout. I get a huge pump in my chest which I attribute to the three warm-up sets for really getting the blood flowing through my entire workout. However, next time I think I can add 5lbs to both my DB Incline Press & DB Incline Fly's for all three sets cause it felt alittle to easy yesterday. Followed up my workout with 20mins of HIIT, although I will stick with 20mins of HIIT for the next 1.5 week, after Im done with exams I will bump it up to 25min HIIT post workout.

Tuesday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
135 x 12
135 x 12
135 x 12
• Bench Presses: 3 Sets
185 x 12
205 x 10
225 x 8
• Incline Dumbbell Bench Presses: 3 Sets
40 x 12
50 x 10
60 x 8
• Incline Flyes: 3 Sets
25 x 12
35 x 10
45 x 8

Biceps:
• Barbell Curls: 3 Sets
75 x 12
95 x 10
115 x 8
• Dumbbell Curls: 3 Sets
30 x 12
40 x 10
50 x 8
• Concentration Curls: 3 Sets
20 x 12
25 x 10
30 x 8

[Littlefry]

Nothing really special to note today, I did 45mins low intensity cardio, and before I go to bed I will do a quick ab circuit, consisting of 4 exercises back to back for 3-4 sets 15reps max.

[Littlefry]

Here is my back workout from today. I followed it up with 30mins low intensity cardio on the bike because I wanted to get in some extra studying for my exam tommorrow and I thought what better than to " kill two birds with one stone". Overall very good back workout, 225x8 on deadlifts seemed a bit to easy, maybe next time Ill bump it up to 275x8!

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup

• Barbell Rows: 3 Sets
135x12
185x10
205x8
• Seated Rows: 3 Sets
100x12
120x10
140x8
• One-Arm Dumbbell Rows: 3 Sets
60x12
70x10
80x8
• Deadlifts: 3 Sets
135x12
185x10
225x8
• Dumbbell Shrugs: 3 Sets
65x12
75x10
85x8

[Littlefry]

Here is my workout from friday. This is just a quick post because I have to go back to studying for a little, exam tommorrow, tuesday, and friday than Im all done.

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
20x12
20x12
20x12
• Dumbbell Presses: 3 Sets
30x12
40x10
50x8
• Front Barbell Presses: 3 Sets
95x12
115x10
135x8
• Bent-Over Dumbbell Laterals: 3 Sets
25x12
35x10
45x8

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x12
120x10
140x8
• Close-Grip Bench Presses: 3 Sets
135x12
155x10
185x8
• Dumbbell Skullcrushers: 3 Sets
20x12
25x10
30x8

[Littlefry]

Just a quick post today of yesterdays workout. Overall good chest and an really good bicep pump which I havent had in a while. Anyways Ill be back posting alot more as soon as my last exam is done this friday, damn univeristy!


Tuesday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
135 x 12
135 x 12
135 x 12
• Bench Presses: 3 Sets
185 x 12
205 x 10
225 x 8
• Incline Dumbbell Bench Presses: 3 Sets
40 x 12
50 x 10
60 x 8
• Incline Flyes: 3 Sets
25 x 12
35 x 10
45 x 8

Biceps:
• Barbell Curls: 3 Sets
75 x 12
95 x 10
115 x 8
• Dumbbell Curls: 3 Sets
30 x 12
40 x 10
50 x 8
• Concentration Curls: 3 Sets
20 x 12
25 x 10
30 x 8

[Littlefry]

Here is my back workout from thursday. I just finished up my last exam today so 4-5 more weeks of an intense cut and then I will probably due a recomp from there and try to add some lean mass to my frame.

Overall a good back workout. Doing the deadlifts close to the end like this is a bit of a change for me since I usually due them at the beginning. However Im starting to like it more, its almost like my back is fully warmed up before deadlifts. I feel like I could pull 315x6 again no problem which I might shoot for next workout.

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup

• Barbell Rows: 3 Sets
135x12
185x10
205x8
• Seated Rows: 3 Sets
100x12
120x10
140x8
• One-Arm Dumbbell Rows: 3 Sets
60x12
70x10
80x8
• Deadlifts: 3 Sets
135x12
185x10
225x8
• Dumbbell Shrugs: 3 Sets
65x12
75x10
85x8

[sunny_max]

great workouts bro.....what weight are you sitting at now and what is your goal?

[Littlefry]

Here is my workout from friday. Overall very good workout. I had a cheat meal fridays night which I havent had a cheat meal in about 3 weeks, so I decided to down like 3-4 slices of pizza. Ohh well the cut is still going good. Right now Sunny Im sitting at around 182-183lbs I plan to cut down to 175lbs at around 6-7% bodyfat. Just waiting on my last can of cuts and my Universal Super Cuts 3 to come in to run for the next 3 weeks and than hopefully I can be all done with this cut and maintain for a while than do a quick 3-4 week recomp.

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
20x12
20x12
20x12
• Dumbbell Presses: 3 Sets
30x12
40x10
50x8
• Front Barbell Presses: 3 Sets
95x12
115x10
135x8
• Bent-Over Dumbbell Laterals: 3 Sets
25x12
35x10
45x8

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x12
120x10
140x8
• Close-Grip Bench Presses: 3 Sets
135x12
155x10
185x8
• Dumbbell Skullcrushers: 3 Sets
25x12
30x10
35x8

[Littlefry]

Here is my leg workout from earlier this morning. I switched out regular sqauts today for box squats because I feel that box squats just benifit me better and I get more muscle stimulation from them.

I finished up my leg session followed by 20mins HIT cardio. Wether or not I will be feeling it in my legs tommorrow it doesnt matter, cause I will still head to the gym get work done and do more cardio. At this point in my cut pain both physical and mental is not an option. I go to the gym to do buisness and thats it!

Monday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
12 x 80
10 x 100
8 x 120
• Stiff-Leg Deadlifts: 3 Sets
12 x 135
10 x 185
8 x 205
• One-Leg Leg Curls: 3 Sets
12 x 60
10 x 80
8 x 100

Quads: 9 Sets
• Squats: 3 Sets (Box Squats)
12 x 225
10 x 275
8 x 315
• Leg Presses: 3 Sets
12 x 360
10 x 450
8 x 540
• Leg Extensions: 3 Sets
12 x 100
10 x 120
8 x 140

[Littlefry]

Well here is my chest/bi's workout from this morning. Im just sitting here downing some cottage cheese before bed, get some slow digesting protein in my system to help build that muscle up at night. Overall it was a good workout, strong pump in my pecs at the end.


Tuesday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
135 x 12
135 x 12
135 x 12
• Bench Presses: 3 Sets
185 x 12
205 x 10
225 x 8
• Incline Dumbbell Bench Presses: 3 Sets
40 x 12
50 x 10
60 x 8
• Incline Flyes: 3 Sets
25 x 12
35 x 10
45 x 8

Biceps:
• Barbell Curls: 3 Sets
75 x 12
95 x 10
115 x 8
• Dumbbell Curls: 3 Sets
30 x 12
40 x 10
50 x 8
• Concentration Curls: 3 Sets
20 x 12
25 x 10
30 x 8

[sunny_max]

great workout bro.....chest and biceps is a great combo.....liove that split!

[Littlefry]

great workout bro.....chest and biceps is a great combo.....liove that split!

Yea, I feel I can get more work done muscle fiber wise when I split chest+bi's and than shoulders + tri's. This way they are not getting "fried" the muscle fibers twice on the same day.

[C.Coronato]

Looking good and solid my man. Keep it up!

[Littlefry]

About to go do 40-45mins low intensity cardio, followed up by some random ab circuit.

[shizz702]

Solid sessions fry and I'm digging your split.

You ever plan on giving the ol' 5x5 a go again?

[Littlefry]

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup

• Barbell Rows: 3 Sets
135x12
185x10
205x8
• Seated Rows: 3 Sets
100x12
120x10
140x8
• One-Arm Dumbbell Rows: 3 Sets
60x12
70x10
80x8
• Deadlifts: 3 Sets
135x12
185x10
225x8
• Dumbbell Shrugs: 3 Sets
65x12
75x10
85x8

[Littlefry]

here is my workout from friday that I missed posting up. Overall a great workout, nothing I can complain about. Im really liking this workout and the volume involved with it.

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
20x12
20x12
20x12
• Dumbbell Presses: 3 Sets
30x12
40x10
50x8
• Front Barbell Presses: 3 Sets
95x12
115x10
135x8
• Bent-Over Dumbbell Laterals: 3 Sets
25x12
35x10
45x8

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x12
120x10
140x8
• Close-Grip Bench Presses: 3 Sets
135x12
155x10
185x8
• Dumbbell Skullcrushers: 3 Sets
25x12
30x10
35x8






Looking good and solid my man. Keep it up!

Thanks man, you to let me know how your show went.


Solid sessions fry and I'm digging your split.

You ever plan on giving the ol' 5x5 a go again?

Your damn right I will be going back to the good ol' 5x5 or some variant of it shizz. 5x5 is my love, but Im currently cutting, although Id be intrested in seeing how 5x5 on a cut would workout.

[Littlefry]

Here is my Leg workout from last night. A very productive day at the gym to say the least. I was able to blast through my sets with about 30 secs rest between each so I finished my legs off in around 40-45mins. After that I did 30mins low intensity cardio followed up by 15min of an ab circuit with a buddy at the gym.

I just finished my first meal of whoel wheat toast + eggs and Im waiting 40mins gonna pop a pack of nitro and hit the gym for some chest/bi's.

Monday: Legs

• Stationary bike, 10 minutes, warm up

Hamstrings
• Seated Leg Curls: 3 Sets
12 x 80
10 x 100
8 x 120
• Stiff-Leg Deadlifts: 3 Sets
12 x 135
10 x 185
8 x 205
• One-Leg Leg Curls: 3 Sets
12 x 60
10 x 80
8 x 100

Quads: 9 Sets
• Squats: 3 Sets (Box Squats)
12 x 225
10 x 275
8 x 315
• Leg Presses: 3 Sets
12 x 360
10 x 450
8 x 540
• Leg Extensions: 3 Sets
12 x 100
10 x 120
8 x 140

[Littlefry]

My workout from this morning was great, I hit some chest/tricep's. I added 5lbs to my incline fly's which put a nice smile on my face. My biceps also had a nice pump flowing through them by the end of my workout. Followed up with 20mins HIIT cardio, and will do some abs later tonight before I head to bed.

Tuesday: Chest/Biceps

Chest
• Bench Presses: 3 Warmup Sets
135 x 12
135 x 12
135 x 12
• Bench Presses: 3 Sets
185 x 12
205 x 10
225 x 8
• Incline Dumbbell Bench Presses: 3 Sets
40 x 12
50 x 10
60 x 8
• Incline Flyes: 3 Sets
30 x 12
40 x 10
50 x 8

Biceps:
• Barbell Curls: 3 Sets
75 x 12
95 x 10
115 x 8
• Dumbbell Curls: 3 Sets
30 x 12
40 x 10
50 x 8
• Concentration Curls: 3 Sets
20 x 12
25 x 10
30 x 8

[sunny_max]

awesome workout bro......nice barbell curls!

[Littlefry]

Thursday:

Back: 18 Sets
• Pullups: 3 Sets, Warmup

• Barbell Rows: 3 Sets
135x12
185x10
205x8
• Seated Rows: 3 Sets
100x12
120x10
140x8
• One-Arm Dumbbell Rows: 3 Sets
60x12
70x10
80x8
• Deadlifts: 3 Sets
135x12
185x10
225x8
• Dumbbell Shrugs: 3 Sets
65x12
75x10
85x8

[Littlefry]

Here is my shoulder and tricep workout from last night. I will be starting a new workout program next week that I will be running for 9 weeks straight. I will post up my new workout later this evening.

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
20x12
20x12
20x12
• Dumbbell Presses: 3 Sets
30x12
40x10
50x8
• Front Barbell Presses: 3 Sets
95x12
115x10
135x8
• Bent-Over Dumbbell Laterals: 3 Sets
25x12
35x10
45x8

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x12
120x10
140x8
• Close-Grip Bench Presses: 3 Sets
135x12
155x10
185x8
• Dumbbell Skullcrushers: 3 Sets
25x12
30x10
35x8

[Littlefry]

Here is my new routine. Now some of you may or may not have heard of it. The routine is called Power-RepRange-Shock or P/RR/S for short. Each mirco-cycle is 1 week of Power,RepRange, and Shock therefore a full cycle is 3 weeks and the program last for 9 weeks before a break is taken for a week with light sessions. Here is my outline that I will be following for the next 9 weeks starting monday.

Power

Power – Legs
Squats – 3 sets – 4-6 reps
Leg Press - 3 sets – 4-6 reps
Leg Ext - 2 sets – 4-6 reps
Lying Leg Curl – 3 sets – 4-6 reps
Stiff Leg Deadlift – 3 sets 4-6 reps
Seated Calve Raises 2 sets 10-12 reps

Power- Chest & Bi’s
Flat Bench Press – 3 sets – 4-6 reps
Incline Bench Press - 3 sets – 4-6 reps
Flat Dumbbell Fly’s – 2 sets - 4-6 reps
Standing Barbell Curls – 3 sets - 4-6 reps
Preacher Curls – 2 sets - 4-6 reps
Dumbbell Curls - 2 sets – 4-6 reps

Power - Back
Deadlift 3 sets – 4-6 reps
Bent-Over Barbell Row 3 sets 4-6 reps
Barbell Shrugs 3 sets – 4-6 reps
Pull-Downs 2 sets 4-6 reps

Power – Shoulders & Tri’s
Military Press 3 sets – 4-6 reps
Upright Rows 3 sets – 4-6 reps
Dumbbell Laterals 2 sets – 4-6 reps
CG bench – 3 sets – 4-6 reps
Skull Crushers 3 sets – 4-6 reps
Dumbbell Ext. 2 sets – 4-6 reps

Rep-Range

Rep-Range – Legs
Leg Ext. 3 sets – 8 reps
Hack Squat 3 sets – 12 reps
Leg Press 2 sets – 15 reps
Lying Leg curls – 3 sets – 8 reps
Stiff-Leg Deads 3 sets – 12 reps
Leg press Calves 2 sets – 15 reps

Rep-Range – Chest & Bi’s
Incline Dumbbell 3 sets – 8 reps
Decline Dumbbell 3 sets – 12 reps
Flat Fly’s 2 sets – 15 reps
Dumbbell Curls 2 sets – 8 reps
Cable Curls 2 sets – 12 reps
Concentration Curls 2 sets – 15 reps


Rep-Range – Back
Chins – 3 sets – 8 reps
T-bar Rows 3 sets – 12 reps
Dumbbell Rows 2 sets – 15 reps
Dumbbell Shrugs 2 sets – 15 reps

Rep-Range – Shoulders & Tri’s
Standing Military Press – 3 sets – 8 reps
Lateral Raises – 3 sets – 12 reps
Reverse Machine Fly – 2 sets – 15 reps
Dips – 3 sets – 8 reps
Pushdowns 3 sets – 12 reps
Kick backs – 2 sets – 15 reps

Shock

Shock – Legs
Leg Ext. – Hack Squat SS – 2 sets – 10 reps
Leg Press – Squats SS 2 sets – 10 reps
Leg Extension DS - 1 set – 10 reps
Lying Leg Curl – Stiff Leg Dead DS 2 sets – 10 reps
Lying Leg Curl DS – 1 sets – 10 reps
Seated Calve Raises DS – 1 set – 12 reps

Shock - Chest & Bi’s
Flat Dumbbell bench – Flat Fly’s SS – 2 sets – 10 reps
Incline Dumbbell Bench – Incline Fly’s SS 2 sets – 10 reps
Machine Press DS – 1 set – 10 reps
EZ Curl – Dumbbell Curl SS – 2 sets – 10 reps
Preacher Curl – Hammer Curl SS – 2 sets – 10 reps
Barbell Curl DS – 1 set – 10 reps

Shock – Back
Chin – Pulldown SS – 2 sets – 10 reps
Dumbbell Row – Seated Cable Row SS – 2 sets – 10 reps
Pull Downs DS – 1 sets – 10 reps
Dumbbell Shrugs DS – 1 set – 10 reps

Shock – Shoulders & Tri’s
Side Lateral – Seated Shoulder Press SS – 2 sets – 10 reps
Bent Lateral – Front Raises SS - 2 sets – 10 reps
Barbell Front Raise DS – 1 sets – 10 reps
Push Downs – Dips SS – 2 sets – 10 reps
Cable Ext. – Skull Crushers SS – 2 sets – 10 reps
Dumbbell Ext. DS – 1 set – 10 reps

[T o m m Y]

Looks like a really solid program man,im digging the power phase..
How are you going to have it set up days wise?
Will you be bulking using this routine??

[Littlefry]

No, Im still cutting/recomping. So I wont be directly looked to add mass, but any lean mass I do add I will take. As far as day wise its going to look like this, throughout all the phase's:

Mon:Legs
Tues:Chest/Bi's
Wed:Off
Thurs: Back
Fri:Shoulders/Tri's
Sat:Off
Sun:Off

15-20mins of HIT cardio will be perfromed PWO, the time amount of the cardio will depend on where Im in my cut and if I feel that the full 20mins is necessary or not. But, atleast 15mins HIT PWO. I might throw in some light cardio on off days along with abs every other day. Its a very unique program and geared towards natural trainee's and focus on taxing all you Muscle fibers Type I, Type II, and Type IIx.

[sunny_max]

that looks like a really solid program bro!!! i would wanna give it a shot when i done with mine!!

actually if you find it working good on your cut i wld like to do that for my cut.....ummmmm after i reach my 225lb goal......11lb to go!

[Littlefry]

that looks like a really solid program bro!!! i would wanna give it a shot when i done with mine!!

actually if you find it working good on your cut i wld like to do that for my cut.....ummmmm after i reach my 225lb goal......11lb to go!

Sounds good, I have 9 weeks so I will definately let you know how it all works out. First day tomorrow on it and its POWER leg day, Im going to hit them hard as hell and follow up with 20mins HIT cardio.

[sunny_max]

20 mins HIT cardio after POWER leg day...nice......good luck with sitting on the crapper the next day bro haha

[Littlefry]

20 mins HIT cardio after POWER leg day...nice......good luck with sitting on the crapper the next day bro haha

I love that feeling, its really what I strive for.

[Littlefry]

Here is the first day of the new workout. It was my Power Leg day, and overall I would say it went very well. On a couple of the 3rd sets of certian exercise's I burnt out and was unable to reach my 6 rep goal, but thats ok 4-6 reps is what Im shooting for anyways. I kept the weight as heavy as possible but still kept my form strict as f**k to. Followed up with 30mins of LISS cardio cause I knew if I did HIT I wouldnt be able to do HIT cardio tomorrow after my workout.

Power – Legs
Box Squats – 3 sets – 4-6 reps
315 x 6
315 x 6
315 x 5
Leg Press - 3 sets – 4-6 reps
600 x 6
600 x 6
600 x 6
Leg Ext - 2 sets – 4-6 reps
160 x 6
160 x 6
160 x 6
Lying Leg Curl – 3 sets – 4-6 reps
100 x 6
110 x 5
110 x 5
Stiff Leg Deadlift – 3 sets 4-6 reps
225 x 6
225 x 6
225 x 6
Seated Calve Raises 2 sets 10-12 reps
90 x 10
90 x 10

[Littlefry]

Here is my Power chest/bi's workout from this morning. Overall I once again tried to keep the weight heavy while maintaining good form. I followed up with 30mins low intensity cardio and some abs. Im off to watch the hockey game in a bit, but will get in 45mins Low intensity cardio tomorrow morning on an empty stomach.

Power- Chest & Bi’s
Flat Bench Press – 3 sets – 4-6 reps
225 x 6
225 x 6
225 x 6
Incline Bench Press - 3 sets – 4-6 reps
205 x 6
205 x 6
205 x 6
Flat Dumbbell Fly’s – 2 sets - 4-6 reps
55 x 6
60 x 6
Standing Barbell Curls – 3 sets - 4-6 reps
115 x 6
135 x 4
135 x 4
Preacher Curls – 2 sets - 4-6 reps
85 x 6
85 x 6
Dumbbell Curls - 2 sets – 4-6 reps
60 x 6
60 x 6

[sunny_max]

nice looking workouts bro....very curious to see how this workout turns out for ya! looks good till now!

[mritter3]

great workout man...looking forward to keeping an eye on how u progress with this new routine.

[Littlefry]

Here is my Power - back workout from this morning. Overall it went very good. I was pulling a bit less than normal on deadlifts, but I attribute that to my weightloss and cutting regime. I followed up the workout with 20mins HIT cardio on a treadmill.

Power - Back
Deadlift 3 sets – 4-6 reps
225 x 6
275 x 4
315 x 3
Bent-Over Barbell Row 3 sets 4-6 reps
225 x 4
225 x 4
225 x 4
Barbell Shrugs 3 sets – 4-6 reps
275 x 6
315 x 6
315 x 6
Pull-Downs 2 sets 4-6 reps
160 x 6
185 x 4

[Littlefry]

Today is shoulders + Triceps Im about to pop a pack of Nitro than hit the gym, Ill post up my workout when I get back.

[Littlefry]

Here is my Power - Shoulders + Tri's workout from earlier this morning. So that concludes Week 1 Power of the program. Next week is Rep-Range and I cannot wait to see how that goes. I liked power week, and I can just imagine the pumps that will come from the Superset week.

Power – Shoulders & Tri’s
Military Press 3 sets – 4-6 reps
135 x 6
135 x 6
135 x 6
Upright Rows 3 sets – 4-6 reps
115 x 6
115 x 6
115 x 6
Dumbbell Laterals 2 sets – 4-6 reps
30 x 6
35 x 6
CG bench – 3 sets – 4-6 reps
185 x 6
185 x 6
185 x 6
Skull Crushers 3 sets – 4-6 reps
85 x 6
85 x 6
85 x 6
Dumbbell Ext. 2 sets – 4-6 reps
25 x 6
25 x 6

[Littlefry]

Here is my workout from about 1hr ago. It was rep range week and I had legs to start. I like the workout overall. I made sure I had a solid muscle contraction on each rep and took my time both on the ecc and con portion of the lifts. Followed up by 30mins low intensity cardio and than some Nitro.

Rep-Range – Legs
Leg Ext. 3 sets – 8 reps
140 x 8
140 x 8
140 x 8
Hack Squat 3 sets – 12 reps
220 x 12
220 x 12
220 x 12
Leg Press 2 sets – 15 reps
270 x 15
270 x 15
Lying Leg curls – 3 sets – 8 reps
70 x 8
70 x 8
70 x 8
Stiff-Leg Deads 3 sets – 12 reps
135 x 12
135 x 12
135 x 12
Leg press Calves 2 sets – 15 reps
180 x 15
180 x 15

[pinoy10]

Can your new P/RR/s routine be used for bulking?

[sunny_max]

what are you taking pre workout?.....and if you take nitro as pre workout as well how do you space it out with your pre workout supplement bro?

[Littlefry]

Can your new P/RR/s routine be used for bulking?
Yes, it could be used either way bulk, cut or maintance phase

what are you taking pre workout?.....and if you take nitro as pre workout as well how do you space it out with your pre workout supplement bro?

As of right now Sunny I take nothing pre-work besides my nitro. When my cuts comes in ill be taking a pack of cuts when I wake up and one o pre-workout as well. I only use pre-workout products every once and a while.... but I do have a tub of Shock Therapy in my supp closet for those needed occasions.

Rep-Range – Chest & Bi’s
Incline Dumbbell 3 sets – 8 reps
60 x 8
60 x 8
60 x 8
Decline Dumbbell 3 sets – 12 reps
55 x 12
55 x 12
55 x 12
Flat Fly’s 2 sets – 15 reps
25 x 15
25 x 15
Dumbbell Curls 2 sets – 8 reps
45 x 8
45 x 8
Cable Curls 2 sets – 12 reps
110 x 12
110 x 12
Concentration Curls 2 sets – 15 reps
25 x 15
25 x 15

[Littlefry]

Here is my back workout from yesterday. Good workout followed up by 20mins HIT. I just finished munching down on some eggs, and it 30mins Ill take my nitro and head off to the gym for some shoulder and triceps followed up by you guessed it some cardio.


Rep-Range – Back
Chins – 3 sets – 8 reps
bw x 8
bw x 8
bw x 8
T-bar Rows 3 sets – 12 reps
120 x 12
120 x 12
120 x 12
Dumbbell Rows 2 sets – 15 reps
55 x 15
55 x 15
Dumbbell Shrugs 2 sets – 15 reps
60 x 15
60 x 15

[sunny_max]

looking good here brotha....i am starting stak monday...hoping to gain some weight haha...

[Littlefry]

Rep-Range – Shoulders & Tri’s
Standing Military Press – 3 sets – 8 reps
115 x 8
115 x 8
115 x 8
Lateral Raises – 3 sets – 12 reps
20 x 12
20 x 12
20 x 12
Reverse Machine Fly – 2 sets – 15 reps
80 x 15
80 x 15
Dips – 3 sets – 8 reps
BW x 8
BW x 8
BW x 8
Pushdowns 3 sets – 12 reps
120 x 12
120 x 12
120 x 12
Kick backs – 2 sets – 15 reps
20 x 15
20 x 15

[Littlefry]

Shock – Legs
Leg Ext. – Hack Squat SS – 2 sets – 10 reps
130 x 10 220 x 10
130 x 10 220 x 10
Leg Press – Squats SS 2 sets – 10 reps
360 x 10 225 x 10
360 x 10 225 x 10
Leg Extension DS - 1 set – 10 reps
130 x 10
100 x 8
80 x 7
Lying Leg Curl – Stiff Leg Dead DS 2 sets – 10 reps
80 x 10 185 x 10
80 x 10 185 x 10
Seated Leg Curl DS – 1 sets – 10 reps
120 x 10
100 x 6
80 x 6
Seated Calve Raises DS – 1 set – 12 reps
105 x 12
70 x 12
35 x 12

[sunny_max]

thats some great work on legs brother

[Littlefry]

Here is my chest/bi's shock workout from yesterday morning. Overall I had a very good pump in my chest that I havent really felt in a while. I kept the weight at a moderate level for each exercise really focusing on the contraction of the muscle at all times.



Shock - Chest & Bi’s
Flat Dumbbell bench – Flat Fly’s SS – 2 sets – 10 reps
65 x 10 30 x 10
65 x 10 30 x 10
Incline Dumbbell Bench – Incline Fly’s SS 2 sets – 10 reps
50 x 10 25 x 10
50 x 10 25 x 10
Machine Press DS – 1 set – 10 reps
225 x 10
200 x 7
180 x 4
EZ Curl – Dumbbell Curl SS – 2 sets – 10 reps
65 x 10 45 x 10
65 x 10 45 x 10
Preacher Curl – Hammer Curl SS – 2 sets – 10 reps
100 x 10 40 x 10
100 x 10 40 x 10
Barbell Curl DS – 1 set – 10 reps
65 x 10
50 x 8
40 x 7

[Littlefry]

Here is my shock Back workout from earlier this morning. Overall went very good, some intresting superset combo's that I havent tried in a while. I work 8-4 tomorrow so I will head to the gym after work for a nice shoulder + tricep shock workout followed up by some cardio.

Shock – Back
Chin – Pulldown SS – 2 sets – 10 reps
BW x 10 135 x 10
BW x 10 135 x 10
Barbell Row – Seated Cable Row SS – 2 sets – 10 reps
185 x 10 120 x 10
185 x 10 120 x 10
Pull Downs DS – 1 sets – 10 reps
135 x 10
110 x 8
95 x 7
Dumbbell Shrugs DS – 1 set – 10 reps
75 x 10
65 x 10
55 x 10

[Littlefry]

Here is my last shock workout. Today is week 4 Power-Legs, so later tonight I will be hitting the gym to destroy my legs, and probably follow up with 20mins of low intensity cardio.

Shock – Shoulders & Tri’s
Side Lateral – Seated Shoulder Press SS – 2 sets – 10 reps
25 x 10 95 x 10
25 x 10 95 x 10
Bent Lateral – Front Raises SS - 2 sets – 10 reps
35 x 10 30 x 10
35 x 10 30 x 10
Barbell Front Raise DS – 1 sets – 10 reps
65 x 10
55 x 10
45 x 8
Push Downs – Dips SS – 2 sets – 10 reps
120 x 10 BW x 10
120 x 10 BW x 10
Cable Ext. – Skull Crushers SS – 2 sets – 10 reps
80 x 10 65 x 10
80 x 10 65 x 10
Dumbbell Ext. DS – 1 set – 10 reps
25 x 10
20 x 7
15 x 7

[Littlefry]

Here is my Power - Legs workout from last evening. Overall it was good. Increase's in all my lifts by 5-10lbs which is a good sign since it has been 2 weeks between power session I think my muscle fibers had longer to adapt and got stimulated better this power session. Followed up by 20mins Low intensity cardio.

Today is Chest&Bi's which I will be hitting in approximately 25-30mins. Hopefully some of those lifts go up as well. Ill post it back up when I get home and prep my next meal and shower, shit, and shave.

Power – Legs
Box Squats – 3 sets – 4-6 reps
315 x 6
325 x 5
325 x 5
Leg Press - 3 sets – 4-6 reps
600 x 6
600 x 6
600 x 6
Leg Ext - 2 sets – 4-6 reps
160 x 6
180 x 6
Lying Leg Curl – 3 sets – 4-6 reps
100 x 6
100 x 6
120 x 4
Stiff Leg Deadlift – 3 sets 4-6 reps
225 x 6
225 x 6
225 x 6
Seated Calve Raises 2 sets 10-12 reps
90 x 10
90 x 10

[Littlefry]

Power- Chest & Bi’s
Flat Bench Press – 3 sets – 4-6 reps
225 x 6
235 x 6
235 x 6
Incline Bench Press - 3 sets – 4-6 reps
205 x 6
205 x 6
205 x 6
Flat Dumbbell Fly’s – 2 sets - 4-6 reps
60 x 6
60 x 6
Standing Barbell Curls – 3 sets - 4-6 reps
135 x 6
135 x 6
135 x 4
Preacher Curls – 2 sets - 4-6 reps
85 x 6
85 x 6
Dumbbell Curls - 2 sets – 4-6 reps
60 x 6
60 x 6

[Littlefry]

I missed my power - back workout on thursaday becuase I was feeling pretty sick, jsut a stomach flu I guess so I opted out. But, I woke up today feeling good to go, and hammered out a Power - Shoulders/Tri workout. All the lifts went up by 10lbs+ which is a very good sign. After I followed up with 15mins Low intensity cardio, cause Im jsut recomping now and dont want to push the cardio to hard. Was in and out of the gym in 50mins.


Power – Shoulders & Tri’s
Military Press 3 sets – 4-6 reps
135 x 6
145 x 6
155 x 5
Upright Rows 3 sets – 4-6 reps
135 x 6
135 x 6
135 x 4
Dumbbell Laterals 2 sets – 4-6 reps
30 x 6
35 x 6
CG bench – 3 sets – 4-6 reps
185 x 6
185 x 6
195 x 6
Skull Crushers 3 sets – 4-6 reps
85 x 6
85 x 6
85 x 6
Dumbbell Ext. 2 sets – 4-6 reps
25 x 6
30 x 6

[Littlefry]

Overall set some good PR's on a couple exercises. I followed up with 18min LISS ont the bike post workout. I felt I had alot of energy and stamina in the gym today, more than usual which is a good since. The cardio at the end was a breeze, maybe due to Im used to 40-50mins of cardio during my cut.

I have had all my meals up until my last, which leave a protein shake plus some PB in around 2 hours or so. Overall a good day!

Rep-Range Legs
Leg Ext. 3 sets 8 reps
130 x 8
130 x 8
130 x 8
Hack Squat 3 sets 12 reps - PR's
250 x 12
250 x 12
250 x 12
Leg Press 2 sets 15 reps - PR's
345 x 15
345 x 15
Lying Leg curls 3 sets 8 reps
70 x 8
80 x 8
80 x 8
Stiff-Leg Deads 3 sets 12 reps
185 x 10
185 x 10
185 x 10
Leg press Calves 2 sets 15 reps
180 x 15
180 x 15

[sunny_max]

some good number of pr's in here brother.....nice work!

[Littlefry]

some good number of pr's in here brother.....nice work!

Thanks. Yea, this new program is working out great.

[Littlefry]

Here is my workout from earlier this morning. Overall went pretty good, I set PRs on flat fly's and concentration curls. I love the feeling of the pump at the end of the concentration curl set, the blood really fills up the muscle alot, especially after 15reps.

Still have my last meal of Protein shake + 1.5 cups milk + PB left in about 1hr 30mins.


Rep-Range – Chest & Bi’s
Incline Dumbbell 3 sets – 8 reps
60 x 8
60 x 8
60 x 8
Decline Dumbbell 3 sets – 12 reps
55 x 12
55 x 12
55 x 12
Flat Fly’s 2 sets – 15 reps - PRs
30 x 15
35 x 15
Dumbbell Curls 2 sets – 8 reps
45 x 8
45 x 8
Cable Curls 2 sets – 12 reps
120 x 12
120 x 12
Concentration Curls 2 sets – 15 reps - PR's
25 x 15
30 x 15

[Littlefry]

Oh yea, and I followed that workout up with 15mins Liss. 15mins is a walk in the park now!

[sunny_max]

congrats on the pr bro.....sollid work in here.....as for your question ia m not following any program currently cause i cant keep up with any right now......once i get to india i will hire a good reputed trainer and start my training for a competition.....see what he asks me to follow.....other wise i might just end up doing an intermediate version of 5x5.....i had good gains with that.....we will see.......all depends on how busy i am in india.....but my goal to compete is till on! i will keep you updated!

[Littlefry]

congrats on the pr bro.....sollid work in here.....as for your question ia m not following any program currently cause i cant keep up with any right now......once i get to india i will hire a good reputed trainer and start my training for a competition.....see what he asks me to follow.....other wise i might just end up doing an intermediate version of 5x5.....i had good gains with that.....we will see.......all depends on how busy i am in india.....but my goal to compete is till on! i will keep you updated!

Sounds good. Im looking to really pack some mass on this offseason, cut donw and than see if I feel show ready or not.

[Beach91]

Nice work in here Bro, I am subbed, just wondering, whats Liss?

[Littlefry]

LISS = Low Intensity Steady State Cardio

[Littlefry]

Here is my rep-range back workout form the other day. Overall it was an quick but productive workout. I finished the workout in roughly 35mins, followed by 20mins LISS. I set a new PR for DB rows.

Rep-Range – Back
Chins – 3 sets – 8 reps
bw x 8
bw x 8
bw x 8
T-bar Rows 3 sets – 12 reps
120 x 12
120 x 12
120 x 12
Dumbbell Rows 2 sets – 15 reps
60 x 15
60 x 15
Dumbbell Shrugs 2 sets – 15 reps
60 x 15
60 x 15

[Littlefry]

Here is my workout from friday. Overall a very fast and productive workout. I was done in around 55mins which included 20mins of LISS cardio post workout. Also friday is my cheat meal day, which consist of 5 slice pep+bacon pizza.

Good stamina and energy this workout. I have noticed that my breathing rate has changed and is much more fluid throughout my workouts lately. I think I have really got that mind, body and muscle connection rolling good now.



Rep-Range – Shoulders & Tri’s
Standing Military Press – 3 sets – 8 reps
135 x 8
135 x 8
135 x 8
Lateral Raises – 3 sets – 12 reps
20 x 12
20 x 12
20 x 12
Reverse Machine Fly – 2 sets – 15 reps -PR
30 x 15
35 x 15
Dips – 3 sets – 8 reps
bw x 8
bw x 8
bw x 8
Pushdowns 3 sets – 12 reps
120 x 12
120 x 12
120 x 12
Kick backs – 2 sets – 15 reps
20 x 15
20 x 15

[Beach91]

Nice sessions Littlefry,

How was the pizza? Got a secret place in the Peg that serves up a good dish, I am always willing to learn the best joints!!!

Do u do cheat meals once a week?

[Littlefry]

Nice sessions Littlefry,

How was the pizza? Got a secret place in the Peg that serves up a good dish, I am always willing to learn the best joints!!!

Do u do cheat meals once a week?

Pizza was finally a good cheat. These last 3-4 weeks my cheats have been so-so and I wasnt to into them. But, this week I finally was, I know I could have downed the whole thing but instead I opted out for that.

Naw it was just homemade, which is usally the way I roll. That way I can make it to my personal liking and I know exactly the ingredients in it. Only once a week during maintance/cutting do I cheat. However when it comes to bulking and since Im a hardgainer/ectomorph I can get away with 3 cheats a week or so.

[Littlefry]

Here is my shock leg workout from earlier this morning. A very good and effeicent workout. Two PR's to not both in the supersets, which I might add is great. My legs have been pumped all day and I know walking will be tough tommorrow, but from pain comes gowth. Followed up with 20mins LISS.


Shock – Legs
Leg Ext. – Hack Squat SS – 2 sets – 10 reps - PR
140 x 10 235 x 10
140 x 10 235 x 10
Leg Press – Squats SS 2 sets – 10 reps
360 x 10 225 x 10
360 x 10 225 x 10
Leg Extension DS - 1 set – 10 reps
140 x 10
120 x 8
100 x 8
Seated Leg Curl – Stiff Leg Dead DS 2 sets – 10 reps - PR
90 x 10 185 x 10
90 x 10 185 x 10
Lying Leg Curl DS – 1 sets – 10 reps
100 x 10
80 x 7
60 x 7
Seated Calve Raises DS – 1 set – 12 reps
100 x 12
80 x 12
60 x 14

[Beach91]

Cool superset idea on the squats and leg presses, definite way to kick up the intensity and the pump,
congrats on the PRs as well! good job

[Littlefry]

Cool superset idea on the squats and leg presses, definite way to kick up the intensity and the pump,
congrats on the PRs as well! good job

Thanks Beach. I just finshed a meal Im sitting here browsing the forvm for 15-20mins than Im off for some chest+bi's.

[Littlefry]

Shock - Chest & Bis
Flat Dumbbell bench Flat Fly SS 2 sets 10 reps -PR
65 x 10 35 x 10
65 x 10 35 x 10
Incline Dumbbell Bench Incline Fly SS 2 sets 10 reps - PR
50 x 10 30 x 10
50 x 10 30 x 10
Machine Press DS 1 set 10 reps
225 x 10
205 x 8
185 x 7
EZ Curl Dumbbell Curl SS 2 sets 10 reps
85 x 10 45 x 10
85 x 10 45 x 10
Preacher Curl Hammer Curl SS 2 sets 10 reps - PR
110 x 10 40 x 10
110 x 10 40 x 10
Barbell Curl DS 1 set 10 reps
65 x 10
55 x 8
45 x 8

[Littlefry]

Here is my Shock-Back workout from earlier tonight. Overall in went very well. I was in-out of the gym in 45mins including 15mins LISS cardio at the end. Tommorow is shoulder/triceps and also my cheat day. Still undecided on what exactly the cheat will be but Im leaning towards some pizza again, or a nice fat burger.

Shock – Back
Chin – Pulldown SS – 2 sets – 10 reps
10 x BW 135 x 10
10 x BW 135 x 10
Barbell Row – Seated Cable Row SS – 2 sets – 10 reps
185 x 10 130 x 10
185 x 10 130 x 10
Pull Downs DS – 1 sets – 10 reps
135 x 10
110 x 10
90 x 8
Dumbbell Shrugs DS – 1 set – 10 reps
85 x 10
75 x 9
65 x 8

[Littlefry]

Here is my Shock- Shoulder/Tricep workout from friday evening. I hit them hard and fast. PR's to note on 2 of the supersets which was very suprising, and thanks to that my triceps had a huge pump in the. It was also my cheat day so I had some pizza + wings that night. Oh and followed up my workout with 15mins LISS.


Shock – Shoulders & Tri’s
Side Lateral – Seated Shoulder Press SS – 2 sets – 10 reps
25 x 10 115 x 10
25 x 10 115 x 10
Bent Lateral – Front Raises SS - 2 sets – 10 reps
35 x 10 30 x 10
35 x 10 30 x 10
Barbell Front Raise DS – 1 sets – 10 reps
65 x 12
55 x 10
45 x 9
Push Downs – Dips SS – 2 sets – 10 reps -PR
130 x 10 BW x 10
130 x 10 VW x 10
Cable Ext. – Skull Crushers SS – 2 sets – 10 reps - PR
90 x 10 65 x 10
90 x 10 65 x 10
Dumbbell Ext. DS – 1 set – 10 reps
25 x 10
20 x 10
15 x 8

[Littlefry]

Here is my power workout from this morning. I really felt good in the gym today, an awsome boost of strenght and tons of PR's throughout the whole workout. In fact I blasted my legs so much I opted out of cardio. But, thats ok since I worked fri, sat, & sun this weekend and my job invloves alot of walking around.


Power – Legs
Squats – 3 sets – 4-6 reps -PR
315 x 6
325 x 5
330 x 4
Leg Press - 3 sets – 4-6 reps
600 x 6
600 x 6
600 x 6
Leg Ext - 2 sets – 4-6 reps - PR
180 x 6
200 x 5
Lying Leg Curl – 3 sets – 4-6 reps - PR
100 x 6
110 x 4
110 x 4
Stiff Leg Deadlift – 3 sets 4-6 reps -PR
225 x 6
235 x 4
235 x 4
Seated Calve Raises 2 sets 10-12 reps
90 x 12
90 x 12

[Littlefry]

Here are my last couple of workouts that I missed posting because my computer crashed and I had to reset the wireless network for my labtop. Anyway all the workouts are still going solid, lots of PR's during Power week. Also followed up all workouts with 15-20mins LISS post workout.

Power- Chest & Bi’s
Flat Bench Press – 3 sets – 4-6 reps
225 x 6
235 x 6
235 x 6
Incline Bench Press - 3 sets – 4-6 reps -PR
205 x 6
205 x 6
205 x 6
Flat Dumbbell Fly’s – 2 sets - 4-6 reps
60 x 6
60 x 6
Standing Barbell Curls – 3 sets - 4-6 reps
135 x 6
135 x 6
135 x 4
Preacher Curls – 2 sets - 4-6 reps
85 x 6
85 x 6
Dumbbell Curls - 2 sets – 4-6 reps
60 x 6
60 x 6

[Littlefry]

Power - Back
Deadlift 3 sets – 4-6 reps - PR
225 x 6
275 x 6
300 x 4
Bent-Over Barbell Row 3 sets 4-6 reps
225 x 4
225 x 4
225 x 4
Barbell Shrugs 3 sets – 4-6 reps
275 x 6
315 x 6
315 x 6
Pull-Downs 2 sets 4-6 reps -PR
160 x 6
185 x 6

[Littlefry]

Also below is the diet I have been following for the last 6-8 weeks. The only variation for day to day might be the protien sources otherwise there is not much change.

Power – Shoulders & Tri’s
Military Press 3 sets – 4-6 reps - PR
135 x 6
145 x 6
155 x 6
Upright Rows 3 sets – 4-6 reps - PR
135 x 6
145 x 6
145 x 6
Dumbbell Laterals 2 sets – 4-6 reps
30 x 6
35 x 6
CG bench – 3 sets – 4-6 reps - PR
185 x 6
195 x 6
205 x 4
Skull Crushers 3 sets – 4-6 reps
85 x 6
85 x 6
85 x 6
Dumbbell Ext. 2 sets – 4-6 reps
25 x 6
30 x 6


Current Diet and macros:
Meal 1: 3 whole eggs + 2 slices multigrain bread
Meal 2: White fish + Greens
Meal 3: Protein shake + 1.5 cups milk
Meal 4: 1.5 Cups Oatmeal + 1 cup yogourt
Meal 5: Chicken Breast + 1 cup pasta
Meal 6:Protein shake + 1.5 cups milk + 2tbs peanutbutter

[Littlefry]

Here is my rep-range Legs workout from monday evening. In and out of the gym in 50mins including 15mins Liss cardio post workout.

Let me just say that today strenght was up a ton! Lots of PR's set on almost every exercise in the gym. Strenght was through the roof. As well as stamina and energy, I feel like I could have went longer on the cardio but 15mins is all I need. Oh and wow after the leg workout my legs where pumped up and dense as f**k the whole day.


Rep-Range Legs
Leg Ext. 3 sets 8 reps - PR
140 x 8
140 x 8
140 x 8
Hack Squat 3 sets 12 reps - PR's
265 x 12
265 x 12
265 x 12
Leg Press 2 sets 15 reps - PR's
345 x 15
345 x 15
Lying Leg curls 3 sets 8 reps - PR
80 x 8
90 x 8
90 x 8
Stiff-Leg Deads 3 sets 12 reps
185 x 10
185 x 10
185 x 10
Leg press Calves 2 sets 15 reps
180 x 15
180 x 15

[Littlefry]

Here is my workout from earlier this evening. Overall a very productive workout. Was in an out of the gym aprx. 50mins with 15mins Liss cardio post workout. Still have one last shake to take before bed, and than I might hit some abs before hitting the sac as well.

Lots of PR's to note again. Every bicep exercise went up today, and with ease. I must say these last 2 workouts have been amazing strenght and stamina wise. It has been aprx 4hrs since my workout and my chest is still dense and full and hard as a rock. I cant wait for the next workout to roll around wed.




Rep-Range – Chest & Bi’s
Incline Dumbbell 3 sets – 8 reps
60 x 8
60 x 8
60 x 8
Decline Dumbbell 3 sets – 12 reps
55 x 12
55 x 12
55 x 12
Flat Fly’s 2 sets – 15 reps - PR
35 x 15
35 x 15
Dumbbell Curls 2 sets – 8 reps
50 x 8
50 x 8
Cable Curls 2 sets – 12 reps - PR
130 x 12
130 x 12
Concentration Curls 2 sets – 15 reps - PR
30 x 15
30 x 15



Current Diet and macros:
Meal 1: 3 whole eggs + 2 slices multigrain bread
Meal 2: White fish + Greens
Meal 3: Protein shake + 1.5 cups milk
Meal 4: 1.5 Cups Oatmeal + 1 cup yogourt
Meal 5: 8oz steak + 1 yam
Meal 6:Protein shake + 1.5 cups milk + 2tbs peanutbutter

[Littlefry]

Here is my rep-range back workout form the other day. Overall it was an quick but productive workout. I finished the workout in roughly 35mins, followed by 20mins LISS. I set a new PR for DB rows.

Rep-Range – Back
Chins – 3 sets – 8 reps
bw x 8
bw x 8
bw x 8
T-bar Rows 3 sets – 12 reps
120 x 12
120 x 12
120 x 12
Dumbbell Rows 2 sets – 15 reps
60 x 15
60 x 15
Dumbbell Shrugs 2 sets – 15 reps
60 x 15
60 x 15

[Littlefry]

Here is my last rep-range shoulders+triceps workout from friday. My computer died so I havent been able to up-date as much as I would like this past week or so. Anyways back to my workout. Very good session, hit some PR's on laterals and pushdowns. Followed up by 15mins LISS post workout.

On a side note I will be taking off for a fishing trip this upcoming Wednesday and will be back next sunday ready to hit it hard and heavy again on monday. So, I wil be taking this upcoming week off from weights to give my body a well deserved break. However, I will be doing some 20-30min Cardio+Ab session in mon-tues-wed before I leave.

Rep-Range – Shoulders & Tri’s
Standing Military Press – 3 sets – 8 reps
135 x 8
135 x 8
135 x 8
Lateral Raises – 3 sets – 12 reps - PR
25 x 12
25 x 12
25 x 12
DB Fly – 2 sets – 15 reps
35 x 15
35 x 15
Dips – 3 sets – 8 reps
bw x 8
bw x 8
bw x 8
Pushdowns 3 sets – 12 reps - PR
130 x 12
130 x 12
130 x 12
Kick backs – 2 sets – 15 reps
20 x 15
20 x 15

[The House]

happy 4th be safe and eat some hot dogs for me

[Littlefry]

happy 4th be safe and eat some hot dogs for me

Nah my diet doesnt allow hot-dogs lol. I will have a nice steak and a couple of beers for you though.

[T o m m Y]

Workouts looking good bro..
You still cutting?

[Littlefry]

Workouts looking good bro..
You still cutting?

No just maintaining. Currently sitting at 175lbs 7%bf

[Littlefry]

Here is my new workout program which Im trying out for the next 6-8 weeks. It is a modified type of 5x5 program for a maintance phase which Im on. I will let you guys know how it all works out, since it has a unique type of rep scheme set-up but sticks to the basic bread and butter compound movements.



Littlefry's 5x5 Hypertrophy-Boost

Legs
Squats 5 x 5
Leg Pres 3 x 12 10 8
Leg Extensions 2 x 20

Stiff-Leg Deads 5 x 5
Laying Leg Curl 3 x 12 10 8
Seated Leg Curl 2 x 20

Chest/Biceps
Barbell Bench 5 x 5
Flat Dumbbell Bench 3 x 12 10 8
Incline Fly 2 x 20

Barbell Curl 5 x 5
Dumbbell Curl 3 x 12 10 8
Cable Curl 2 x 20

Back
Deads 5 x 5
Barbell Row 3 x 12 10 8
Pull downs 2 x 20
Shrugs 2 x 20

Shoulders/Triceps
Military Press 5 x 5
Barbell Raise 3 x 12 10 8
Dumbbell Lateral 2 x 20

Close Grip Bench 5 x 5
Dumbbell Skulls 3 x 12 10 8
Cable Extensions 2 x 20

[Littlefry]

Here is my first workout on my new program. Legs....and I love hitting them hard as you know. Everything was great, those last 2x20 sets really pumped up my legs and I tried to keep them as heavy as I could. Followed up by 15mins LISS cardio. Tweaked my back a bit on squats but its feeling a bit better now.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
315 x 5
315 x 5
315 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
100 x 20
100 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
225 x 5
225 x 5
225 x 5
Laying Leg Curl 3 x 12 10 8
50 x 12
70 x 10
90 x 8
Seated Leg Curl 2 x 20
60 x 20
60 x 20

[Beach91]

Lovin the volume Littlefry, gettin those legs french fried, i have checked out your newest schedule - do u train evenings during the week at all, or early a.m. (like 6 a.m.ish)?

keep it up!

[Beach91]

Does your gym allow chalk?

[Littlefry]

Lovin the volume Littlefry, gettin those legs french fried, i have checked out your newest schedule - do u train evenings during the week at all, or early a.m. (like 6 a.m.ish)?

keep it up!

I kind of train at all different times around my work schedual. But usually around 10am. During my university/work schedual is more set so I will be training at 9:30am on the dot.

Lol, my legs are still sore today. Had to put some A535 on them before I head to work.


Does your gym allow chalk?

Yes, my gym does allow chalk, does yours not?

Here is my chest workout from last night. Overall had a good pump in both chest/biceps. Those last 2 sets of 20reps really get the blood rushed into the muscle, and I beleive are a great finishers to my workouts. Still down some strenght from my cut, however it is coming back. When I run Starrs 5x5 in sept/oct it will be back to full and I will post up my goals when that time comes.

Followed up my workout with 15mins LISS cardio.

Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
225 x 5
225 x 5
225 x 5
Flat Dumbbell Bench 3 x 12 10 8
45 x 12
55 x 10
65 x 8
Incline Fly 2 x 20
25 x 20
25 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
135 x 5
135 x 5
135 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
60 x 20
60 x 20

[C.Coronato]

Looking good my man. How you feelin?

[Beach91]

Man are schedules are totally opposite, someday if it works out we could figure out a session, I can see from the times though that during the week wont work, but maybe a weekend sometime,

Shapes doesnt allow chalk, but i take it in anyway, maybe looking for a new gym though and just checking my options

Keep up the good work and diet, definitely have to shoot the shit sometime, and i am headin to Vegas for the O' so if u need a cage ltd item i can try and snag one for ya

[Littlefry]

Looking good my man. How you feelin?

Well Coronato, my legs are still sore. Its kind of unbeleivable. I trained them on monday and wrecked them. Today is Thursday and they are sitll pretty sore. I think it might effect my deads a little today but I will push through it.


Man are schedules are totally opposite, someday if it works out we could figure out a session, I can see from the times though that during the week wont work, but maybe a weekend sometime,

Shapes doesnt allow chalk, but i take it in anyway, maybe looking for a new gym though and just checking my options

Keep up the good work and diet, definitely have to shoot the shit sometime, and i am headin to Vegas for the O' so if u need a cage ltd item i can try and snag one for ya

Yea, I can do Sunday evenings anytime after summer ends. As well as the occasional friday evening if I dont work. Shit, yea snag my a shit or some free other shit from the cage. I cant beleive you are heading down there, thats just sick. If I didnt have uni Id be down there to. Maybe next year.

[Littlefry]

Here is my Back workout from yesterday. Overall a pretty good workout. My deads where lacking a little cause my lower back and hams where still sore from my perivous Leg day on monday. When it comes back to my Madcow 5x5 Im going to really be pushing hard to add some lbs to my deadlift, since it is my weakest lift and I dont really know why. Form is good and everything and I have higher numbers on my other back exercise's jsut deads seem to be my problem exercise. Followed up the workout with 15mins LISS.

Back
Deads 5 x 5
225 x 5
245 x 5
275 x 5
275 x 5
275 x 5
Barbell Row 3 x 12 10 8
135 x 12
185 x 10
205 x 8
Pull downs 2 x 20
110 x 20
110 x 20
Shrugs 2 x 20
135 x 20
135 x 20

[Beach91]

Good work Littlefry, maybe try doing deadlifts and your back session at the start of your week next time around, focus your training schedule, your cheat meals and your rest days around your deadlift day

[Littlefry]

Here is my shoulders and triceps workout from yesterday. Overall went really well. Strenght was up and feeling good on all lifts. My goal this offseason will be to get my militart press back up to 185 x 5. 135 x5 today felt pretty easy, probably could have went with 155 x 5 but I figured new program so I would shoot for it next week.

Shoulders/Triceps
Military Press 5 x 5
95 x 5
115 x 5
135 x 5
135 x 5
Barbell Raise 3 x 12 10 8
95 x 12
115 x 10
135 x 8
Dumbbell Lateral 2 x 20
20 x 20
20 x 20

Close Grip Bench 5 x 5
155 x 5
185 x 5
205 x 5
205 x 5
205 x 5
Dumbbell Skulls 3 x 12 10 8
20 x 12
25 x 10
30 x 8
Cable Extensions 2 x 20
100 x 20
100 x 20

[Beach91]

nice work, and good plan too, to slowly build up to your PRs, nice volume on the session too Littlefry!

[Littlefry]

nice work, and good plan too, to slowly build up to your PRs, nice volume on the session too Littlefry!

Thanks bro! I cannot wait to starting bulking up again.

[Littlefry]

Here is my leg workout from monday morning. Overall it was excellent. 5lbs gained on my box squat which seemed easier than before. Also legs werent as sore this week after this session as last week. I guess my body just needed a little time to adjust to a 5x5 rep scheme again. Followed up with 20min LISS post workout.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
320 x 5
320 x 5
320 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
100 x 20
100 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
230 x 5
230 x 5
230 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
70 x 20
70 x 20

[Littlefry]

Today was chest + biceps and I could not have been more pleased with my workout. Added 5lbs to both BB bench and BB curls which was nice. Had a very solid pump in my biceps when I left the gym, probably because of those last 2 sets of 20rep widows. Followed up with 15min Liss.

Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
230 x 5
230 x 5
230 x 5
Flat Dumbbell Bench 3 x 12 10 8
45 x 12
55 x 10
65 x 8
Incline Fly 2 x 20
25 x 20
25 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
140 x 5
140 x 5
140 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
80 x 20
80 x 20

[Beach91]

Very nice session on the beach muscles, more progress is good. Lee Priest used to do those 20 rep sets with cables too, definitely a good way to flush the muscle with blood

[Littlefry]

Very nice session on the beach muscles, more progress is good. Lee Priest used to do those 20 rep sets with cables too, definitely a good way to flush the muscle with blood

Yea, Lee is a beast for sure. He takes the term "balls to the wall" to a whole nother level.

[Littlefry]

Here is my back workout from earlier today. Over all a good workout. One small change I made was to go with 5x3 rep scheme for deadlifts. I just personally feel that 5 reps was a bit to high for deadlifts for me to shoot for going heavier. I was taxing my back/body out to soon with 5x5 on it so decided to change it to 5x3 and it worked out much better. Followed up the workout with 15mins LISS cardio.

On a side note, my day is so hectic tomorrow that I wont be able to due my usual cheat meal tommorrow night. So instead I opted to do it tonight and have the oven pre-heated and ready to toss in a meat-lovers delico pizza. I have to go pick up my new quad tommorrow, load it up, head to the gym for workout/cardio than head to work for a 4-11:30 shift. I figured I would cheat tonight since I will be getting in lots of work and cardio tommorrow.


Back
Deads 5 x 3
225 x 3
245 x 3
280 x 3
280 x 3
280 x 3
Barbell Row 3 x 12 10 8
135 x 12
185 x 10
205 x 8
Pull downs 2 x 20
110 x 20
110 x 20
Shrugs 2 x 20
135 x 20
135 x 20

[Littlefry]

Here is my shoulders/triceps workout from last friday. I missed posting it because I had a very busy weekend with work. Closing down work friday, saturday and sunday. But I have today and tuesday off so I will be hitting the iron hard both days. Actually I just got back from destroying leg+cardio and I will post that up a little later.

Shoulders/Triceps
Military Press 5 x 5
95 x 5
115 x 5
145 x 5
145 x 5
145 x 5
Barbell Raise 3 x 12 10 8
95 x 12
115 x 10
135 x 8
Dumbbell Lateral 2 x 20
20 x 20
20 x 20

Close Grip Bench 5 x 5
155 x 5
185 x 5
205 x 5
205 x 5
205 x 5
Dumbbell Skulls 3 x 12 10 8
20 x 12
25 x 10
30 x 8
Cable Extensions 2 x 20
100 x 20
100 x 20

[Littlefry]

Legs
Box Squats 5 x 5
225 x 5
275 x 5
325 x 5
325 x 5
325 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
100 x 20
100 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
70 x 20
70 x 20

[Littlefry]

Here is my Chest and Bicep workout from tuesday morning. Overall it was a good workout. Increase in both flat bench and barbell curl for 5RM which is good. Chest had a nice pump in it thanks to those 2 sets of 20rep widow fly's at the end. Followed up with 15mins LISS cardio post workout. Tommorrow is back and Im going to hammer it hard. I jsut got hoem from work, so time for a protein shake a couple Tbps of peanut butter and Im off to bed.



Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
235 x 5
235 x 5
235 x 5
Flat Dumbbell Bench 3 x 12 10 8
45 x 12
55 x 10
65 x 8
Incline Fly 2 x 20
25 x 20
25 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
145 x 5
145 x 5
145 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
80 x 20
80 x 20

[Littlefry]

Back
Deads 5 x 3
225 x 3
245 x 3
280 x 3
280 x 3
280 x 3
Barbell Row 3 x 12 10 8
135 x 12
185 x 10
205 x 8
Pull downs 2 x 20
110 x 20
110 x 20
Shrugs 2 x 20
135 x 20
135 x 20

[Littlefry]

Here is my shoulder and tricep workout from last friday. I had to work all weekend again so I didnt have time to post it. Also monday was a civic holiday so my gym was closed and I misssed a leg workout. But, I have chest/bi's tommorrow and beleive me Im hitting the weights hard and with a vengence tommorrow. Like someone stole some iron from me!

Shoulders/Triceps
Military Press 5 x 5
115 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Barbell Raise 3 x 12 10 8
95 x 12
115 x 10
135 x 8
Dumbbell Lateral 2 x 20
20 x 20
20 x 20

Close Grip Bench 5 x 5
155 x 5
185 x 5
205 x 5
205 x 5
205 x 5
Dumbbell Skulls 3 x 12 10 8
20 x 12
25 x 10
30 x 8
Cable Extensions 2 x 20
100 x 20
100 x 20

[Beach91]

Hey Littlefry,

How do you find the lower rep ranges going on your deads so far? Any improvement?

Sucks your gym was closed onthe holiday, you coulda done a drop in at the Y or shapes for a day, although it would cost about 10 bucks

have a good chest n bi day!

[Littlefry]

Hey Littlefry,

How do you find the lower rep ranges going on your deads so far? Any improvement?

Sucks your gym was closed onthe holiday, you coulda done a drop in at the Y or shapes for a day, although it would cost about 10 bucks

have a good chest n bi day!

So far its so good with the lower rep for back. Last week I didnt post it in my log but I hit 295x3 with ease. I think on my last set this week I will shoot for 315x3.


Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
235 x 5
235 x 5
235 x 5
Flat Dumbbell Bench 3 x 12 10 8
45 x 12
55 x 10
65 x 8
Incline Fly 2 x 20
25 x 20
25 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
145 x 5
145 x 5
145 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
80 x 20
80 x 20

[Littlefry]

Here is my back session from last night. Overall I was pleased I finally pulled 315x1 this year again after my cut. I must say it felt quite easy I probably could of hit it for 3reps but I decided not to push it and take my time with deads since it is my weakest exercise of the big 4.

I have to head to work for 12-5 and than I will be hitting the gym for some shoulders/triceps and probably 15-20mins of LISS.


Back
Deads 5 x 3
225 x 3
275 x 3
295 x 3
295 x 3
315 x 1
Barbell Row 3 x 12 10 8
135 x 12
185 x 10
205 x 8
Pull downs 2 x 20
110 x 20
110 x 20
Shrugs 2 x 20
135 x 20
135 x 20

[C.Coronato]

Hell yea man! 315 is no joke.

[Littlefry]

Shoulders/Triceps
Military Press 5 x 5
115 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Barbell Raise 3 x 12 10 8
95 x 12
115 x 10
135 x 8
Dumbbell Lateral 2 x 20
20 x 20
20 x 20

Close Grip Bench 5 x 5
155 x 5
185 x 5
205 x 5
205 x 5
205 x 5
Dumbbell Skulls 3 x 12 10 8
20 x 12
25 x 10
30 x 8
Cable Extensions 2 x 20
100 x 20
100 x 20

[Beach91]

Nice session, do you always do sets of 20 on laterals? Must get a crazy burn on that high amount of reps!

[Littlefry]

Nice session, do you always do sets of 20 on laterals? Must get a crazy burn on that high amount of reps!

Yea, it something I added into my workouts. I do a 2x20 rep set for each muscle group at the end of the session. It really gives a nice pump/burn and floods blood and nutrients right to the muscle.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
325 x 5
325 x 5
325 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
100 x 20
100 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
70 x 20
70 x 20

[Beach91]

Do you start drinking your postworkout shake during those pump sets, or shortly thereafter? It would help out in getting the nutrients to your muscles with the increased blooodflow, very solid leg session by the way

i do something similar with 21s for hamstrings on the hamstring curl at the end, and sets of 50 once in awhile with leg extensions just for a changeup and a blast

[Littlefry]

Do you start drinking your postworkout shake during those pump sets, or shortly thereafter? It would help out in getting the nutrients to your muscles with the increased blooodflow, very solid leg session by the way

i do something similar with 21s for hamstrings on the hamstring curl at the end, and sets of 50 once in awhile with leg extensions just for a changeup and a blast

Yea, those last sets really hammer the muscle good. I usually pop Nitro right after my workout and than 20-30mins later a shake. We should definetly rock a workout session together soon. I would love to rock some legs with you...its my fav bodypart to train and we could blast them together.

Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
235 x 5
235 x 5
235 x 5
Flat Dumbbell Bench 3 x 12 10 8
45 x 12
55 x 10
65 x 8
Incline Fly 2 x 20
25 x 20
25 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
150 x 5
150 x 5
150 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
80 x 20
80 x 20

[SpankyC]

Yea, it something I added into my workouts. I do a 2x20 rep set for each muscle group at the end of the session. It really gives a nice pump/burn and floods blood and nutrients right to the muscle.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
325 x 5
325 x 5
325 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
100 x 20
100 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
70 x 20
70 x 20

thats some heavy grindage you got there! i never tried box squats are they harder than regular squats? can i use more or less weight? i wanna try em some day

[Littlefry]

Back
Deads 5 x 3
225 x 3
275 x 3
295 x 3
295 x 3
315 x 1
Barbell Row 3 x 12 10 8
135 x 12
185 x 10
205 x 8
Pull downs 2 x 20
110 x 20
110 x 20
Shrugs 2 x 20
135 x 20
135 x 20

[Littlefry]

thats some heavy grindage you got there! i never tried box squats are they harder than regular squats? can i use more or less weight? i wanna try em some day

They are harder than regular squats depending on how perfect you form is. For me they help me to hit that perfect 90 degree angle during my squat and explode up afterwards. It takes some time to get used to them, but at this point I feel they have benifited me more than regular squats.

Shoulders/Triceps
Military Press 5 x 5
115 x 5
135 x 5
155 x 5
155 x 5
155 x 5
Barbell Raise 3 x 12 10 8
95 x 12
115 x 10
135 x 8
Dumbbell Lateral 2 x 20
20 x 20
20 x 20

Close Grip Bench 5 x 5
155 x 5
185 x 5
205 x 5
205 x 5
205 x 5
Dumbbell Skulls 3 x 12 10 8
20 x 12
25 x 10
30 x 8
Cable Extensions 2 x 20
100 x 20
100 x 20

[Littlefry]

Here is my leg workout from this morning. I followed it up with 15mins Liss and than came home and cut my lawn which was like another 15-20mins of extra cardio on top of that. My guess is that my legs will pay for it tommorrow.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
325 x 5
325 x 5
335 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
110 x 20
110 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
80 x 20
80 x 20

[Beach91]

Here is my leg workout from this morning. I followed it up with 15mins Liss and than came home and cut my lawn which was like another 15-20mins of extra cardio on top of that. My guess is that my legs will pay for it tommorrow.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
325 x 5
325 x 5
335 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
110 x 20
110 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
80 x 20
80 x 20

You will definitely pay, but that price is worth it, nice session, keep up the rest and nutrition end of it, and the pain will equal new growth, keep it up bro

[Littlefry]

Here is my chest/bi's workout from tuesday evening. Overall a very good workout. Lifts for flat db and db incline fly's went up which was nice. My flat bench is still lacking a bit, however I know when I start my new supp stack and 5x5 in the offseason I should be able to reach my goal of 275x5 no problem.

About to go hit up back followed by 15mins LISS cardio on the treadmill.


Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
235 x 5
235 x 5
235 x 5
Flat Dumbbell Bench 3 x 12 10 8
50 x 12
60 x 10
70 x 8
Incline Fly 2 x 20
30 x 20
30 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
150 x 5
150 x 5
150 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
80 x 20
80 x 20

[Littlefry]

Sorry I missed posting my last few workouts last week, but with work and getting ready for university again this fall its been a hecktic week. Still got my workout all in so its all good. Here is my leg workout from yesterday. I blasted them hard and heavy as usual and followed up with 15mins Liss. Abotu to go hammer chest/bi's.

Legs
Box Squats 5 x 5
225 x 5
275 x 5
325 x 5
325 x 5
335 x 5
Leg Pres 3 x 12 10 8
270 x 12
360 x 10
450 x 8
Leg Extensions 2 x 20
110 x 20
110 x 20

Stiff-Leg Deads 5 x 5
135 x 5
185 x 5
235 x 5
235 x 5
235 x 5
Laying Leg Curl 3 x 12 10 8
60 x 12
80 x 10
100 x 8
Seated Leg Curl 2 x 20
80 x 20
80 x 20

[Firedrake]

Solid leg day, not-so-LittleFry.

[Littlefry]

Solid leg day, not-so-LittleFry.

Haha thanks man. Im looking forward to jumping back into 5x5 in about 2 weeks ago to start my 16 week bulk. I love squatting 3x a week and blasting those legs day in and day out.


Chest/Biceps
Barbell Bench 5 x 5
185 x 5
205 x 5
235 x 5
235 x 5
235 x 5
Flat Dumbbell Bench 3 x 12 10 8
50 x 12
60 x 10
70 x 8
Incline Fly 2 x 20
30 x 20
30 x 20

Barbell Curl 5 x 5
95 x 5
115 x 5
150 x 5
150 x 5
150 x 5
Dumbbell Curl 3 x 12 10 8
25 x 12
35 x 10
45 x 8
Cable Curl 2 x 20
80 x 20
80 x 20

[Mr. Dead]

What's goin' on, in here...???

[Beach91]

Legs 3 times a week, nuts, is that where you are looking at putting on most of your size?

[Littlefry]

What's goin' on, in here...???

Hard work, detication, and persistance is whats up in this MF'er


Legs 3 times a week, nuts, is that where you are looking at putting on most of your size?

No, Im just looking for overall mass and size. When its the offseason, I always run a 5x5 program which has me squatting 3x a week, benching 2x a week, barbell rowing 2x a week, and deadlifting/shoulder pressing 1x a week. Heavy and to the point basic compound lifts.

[Littlefry]

Just a quick up-date. I will be taking this week off. Ive gone 15+ weeks without a whole week off and I feel my body could use the rest before I start my clean bulk next week. Also Im getting some food cravings out of the way, for example Im hitting up some hot wings tonight. I wa dieting pretty much all summer and need to get some of those craving gone before clean bulking for 13-16 weeks.

[Littlefry]

Here is the program I will be using for the next 4 weeks. My usual gym is run by the city and has been shut down for the next 4 weeks cause they need there broilers replace, so I will be working out at another local much smaller gym which doesnt have a ton of equipment but it has the essentials. Once these 4 weeks are up I will be hoppin' into 12-14 weeks of Madcows advanced 5x5 and packing on some size.

Anyways here is the program I will be running for the next 4 weeks.

Strenght Factor

Monday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
Bench Press: 5 x 5 ramping to limit
Dumbbell Rows: 3 x 8
Incline Dumbbell Press: 2 x 20
Calf Raises: 3 x 30

Wednesday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
Stiff-Leg Deadlifts: 4 x 10
Overhead Press: 5 x 5 ramping to limit
Tricep Press Downs: 3 x 15
Curls: 3 x 15

Friday (Medium Day)

Back Squats: 5 x 5 using 20 lbs less than Monday
Incline Bench Press: 5 x 5 ramping to limit
Shrugs: 5 x 5 ramping to limit
Straight Arm Pullovers: 2 x 20
Chins: 4 sets to failure

[Beach91]

I like it alot Littlefry, its got all the basic mass building movments in there, no f**cking around, solid n basic it will help to build a solid amount of mass onto your frame, are u gonna start upping the calories slowly into a bulk?

[Firedrake]

Solid looking program -- can't wait to see what it does for you!

[Littlefry]

I like it alot Littlefry, its got all the basic mass building movments in there, no f**cking around, solid n basic it will help to build a solid amount of mass onto your frame, are u gonna start upping the calories slowly into a bulk?

Yea, slowly adding back in calories to start up a bulk. In fact I just finished a PWO meal with a chicken breast and a half, plus 2 whole baked potatoes. So yea slowly easing back into a bulk. However when my gym re-opens oct.1 I will be in an all out bulk with a nice supplement stack and training program to help me on my way.


Solid looking program -- can't wait to see what it does for you!

Thanks, I've ran it in the past with great results.

Here is my workout from this morning. It finally feels good after a week off to hit the iron once again. Overall I loved the workout. Simple, basic and effective mass exercises that get the job done. I had an awsome pump at the end from the 3x15 sets for triceps and biceps.

Wednesday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
135 x 5
185 x 5
225 x 5
245 x 5
275 x 5
Stiff-Leg Deadlifts: 4 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Overhead Press: 5 x 5 ramping to limit
75 x 5
95 x 5
115 x 5
135 x 5
145 x 5
Tricep Press Downs: 3 x 15
100 x 15
100 x 15
100 x 15
Barbell Curls: 3 x 15
55 x 15
55 x 15
55 x 15

[Littlefry]

Here is my workout from earlier this morning. Overall it went great. Was done in around 45-50mins. Legs are a little sore, since Im still adjusting to my offseason squatting 3x a week, but give it 1 more week and Im sure Ill be back to normal.

My incline bench is like 20lbs lower than normal. However the incline set-up they ahve at this old gym is ancient and is horrible to use. Bad angle to sit, bad release angle to unrack and re rack etc... But, once I get back to my usual gym that should all be good. Ill try to get it back up to 225x5 at this gym for now.

Friday (Medium Day)

Back Squats: 5 x 5 using 20 lbs less than Monday
185 x 5
225 x 5
250 x 5
275 x 5
295 x 5
Incline Bench Press: 5 x 5 ramping to limit
135 x 5
165 x 5
185 x 5
195 x 5
205 x 5
Shrugs: 5 x 5 ramping to limit
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Straight Arm Pullovers: 2 x 20
40 x 20
40 x 20
Chins: 4 sets to failure
4 x failure
4 x failure
4 x failure
4 x failure

[Beach91]

Nice old school session, where are u training at now bro?

I am looking for something with long hours, and more hardcore than shapes, some iron plates and lots of old school stuff

[Littlefry]

Nice old school session, where are u training at now bro?

I am looking for something with long hours, and more hardcore than shapes, some iron plates and lots of old school stuff

Right now Im training at the Civic Center over on Ness Ave. It hardcore with old rusty iron. The problem is its so small and there is hardly any equipment. I have to wait until oct.1 so I can head back to Centeniall Gym. We should definetly meet up sometime soon to get a session in together.

[Littlefry]

Here is my workout from this morning. Blasted through it in roughly 45mins. Really hit the iron heavy and hard. Did some abs tonight for about 20mins and got a good burn going. Also those last 3 sets of 30rep for calves really lit them up good.

Monday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
185 x 5
225 x 5
275 x 5
295 x 5
315 x 5
Bench Press: 5 x 5 ramping to limit
135 x 5
165 x 5
185 x 5
205 x 5
220 x 5
Dumbbell Rows: 3 x 8
75 x 8
75 x 8
75 x 8
Incline Dumbbell Press: 2 x 20
45 x 20
45 x 20
Calf Raises: 3 x 30
80 x 30
80 x 30
80 x 30

Also here was my diet for today:
Meal 1: 3 cups oats - 2tbs peanut butter - protein shake with 2 cups milk
Meal 2: 2 slices rye toast - 3 whoel eggs - 6 slices turkey bacon
Meal 3: protein shake with 2 cups milk - 2 slices rye toast - 4 tbs peanut butter
Meal 4: Chicken breast - 2 red potatoes
Meal 5:protein shake with 2 cups milk - 2 slices rye toast - 4 tbs peanut butter

[Firedrake]

NICE! Love the squats, and doing the Bench after that had to get your chest pump going!

Well done!

[Littlefry]

NICE! Love the squats, and doing the Bench after that had to get your chest pump going!

Well done!

Thanks! Trying to keep things simple with the basic mass building compound movements.

[Littlefry]

Here is my workout from yesterday. Overall in and out of the gym in around 45mins. Increased my overhead press by 10lb and can probably add 5-10lbs more next time, will judge it based on how I feel that day. Will be hitting the gym tommorrow morning again, right now its time for a couple fillets of cod and a big serving and im talking huge of homemade sweet potatoe fry's.

Wednesday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
135 x 5
185 x 5
225 x 5
245 x 5
280 x 5
Stiff-Leg Deadlifts: 4 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Overhead Press: 5 x 5 ramping to limit
95 x 5
115 x 5
135 x 5
145 x 5
155 x 5
Tricep Press Downs: 3 x 15
100 x 15
100 x 15
100 x 15
Barbell Curls: 3 x 15
55 x 15
55 x 15
55 x 15

[Beach91]

Sweet potatoe fries are the shit my man!!, How are the basic sessions treating u, any increase in soreness?

[Littlefry]

Sweet potatoe fries are the shit my man!!, How are the basic sessions treating u, any increase in soreness?

There going good. Legs are still adjusting in squatting 3x a week but usually after 2 weeks or so my body adjusts and the DOMs subside.

[Littlefry]

Friday (Medium Day)

Back Squats: 5 x 5 using 20 lbs less than Monday
185 x 5
225 x 5
250 x 5
275 x 5
300 x 5
Incline Bench Press: 5 x 5 ramping to limit
135 x 5
165 x 5
185 x 5
195 x 5
210 x 5
Shrugs: 5 x 5 ramping to limit
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Straight Arm Pullovers: 2 x 20
40 x 20
40 x 20
Chins: 4 sets to failure
4 x failure
4 x failure
4 x failure
4 x failure

[Littlefry]

Here is my workout from this morning. I was in the gym for apprx 45mins. Blasted though squats with relative ease. Flat bench also felt pretty easy again, I think I have found my gorve and perfected my form so that the movement just flows smoothly. I cant wait to start my madcow 5x5 and really make some gains with my m-stak/test/stak stack coming up as soon as my old gym re-opens.

Monday (Heavy Day)

Back Squats: 5 x 5 ramping to limit
185 x 5
225 x 5
275 x 5
295 x 5
320 x 5
Bench Press: 5 x 5 ramping to limit
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
Dumbbell Rows: 3 x 8
75 x 8
75 x 8
75 x 8
Incline Dumbbell Press: 2 x 20
45 x 20
45 x 20
Calf Raises: 3 x 30
80 x 30
80 x 30
80 x 30

[Littlefry]

Here is my workout from wednesday morning. Overall a very productive workout. Those last sets of barbell curls and tricep press downs for 15 reps really get a good pump in my whole arm.

I will be hitting my friday workout saturday morning. I play rec volleyball on wednesday night and tweaked my lower back. It was still bothering me a bit this morning so I decided to push back my friday workout to saturday and let it heal a little more. However, Im sure it will be good to go tommorrow morning.

Wednesday (Light Day)

Back Squats: 5 x 5 using 50 lbs less than Monday or Lunges: 4 x 6 ramping to limit
135 x 5
185 x 5
225 x 5
245 x 5
285 x 5
Stiff-Leg Deadlifts: 4 x 10
190 x 10
190 x 10
190 x 10
190 x 10
Overhead Press: 5 x 5 ramping to limit
95 x 5
115 x 5
135 x 5
145 x 5
160 x 5
Tricep Press Downs: 3 x 15
100 x 15
100 x 15
100 x 15
Barbell Curls: 3 x 15
55 x 15
55 x 15
55 x 15

[Littlefry]

Here is my friday workout which i did saturday morning. As for this week I will be performing a delaod to prepare for my 12-16 week 5x5 plan. I will be posting up my diet, supplement plan and training regime as the week progress's so stay tuned.



Friday (Medium Day)

Back Squats: 5 x 5 using 20 lbs less than Monday
185 x 5
225 x 5
250 x 5
275 x 5
300 x 5
Incline Bench Press: 5 x 5 ramping to limit
135 x 5
165 x 5
185 x 5
195 x 5
210 x 5
Shrugs: 5 x 5 ramping to limit
135 x 5
185 x 5
225 x 5
275 x 5
315 x 5
Straight Arm Pullovers: 2 x 20
40 x 20
40 x 20
Chins: 4 sets to failure
4 x failure
4 x failure
4 x failure
4 x failure

[Littlefry]

Here is my new 12-16 week workout program starting tommorow morning. Some of you may or not be familar with bills starrs/madcows intermediate 5x5. But if you have any question feel free to ask or PM and I will help you set it up and everything. I cant wait to hit the iron tommorrow after a week of it will feel good. I will post my supplement stack up tommorrow.


Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Assistance: 3 sets of Pull-ups, 3 sets of weighted hyper extensions

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5
Ramping weight to top set of 5
Deadlift 4x5
Ramping weight to top set of 5
Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)


Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

[Littlefry]

Just got home from the gym, will post my workout in a little bit. But, for now Ill post my upcoming supplement stack for the next couple of months. I really want to pack on some quality size and up my strenght.

Weeks 1-3: Pak, Nitro, M-stak
Weeks 4-9: Pak, Nitro, Stak, Test
Weeks 10-12: Pack, Nitro, M-stak

So there it is, to me its will pretty basic and simple. I havent tried test yet so Im anxious to see the results from it. My goal is to put on 14-16lbs even if some is fat I have no problem with that. Right now Im off to enjoy a Post-workout meal which will include 2 slices 100% whole wheat toast, 4 whole eggs, 3 sausage links. Love bulking!

[Littlefry]

Here is my workout from this morning. Finshed up the workout in 45mins. Felt good to be lifting heavy weight again. Just three compound movements to pack on the mass. Overall squats felt really good, a bit easy but thats ok. Bench struggled a little strenght wise but looking to get that back up in time. As for row, loved it. Had perfect form and the weight was pretty much perfect.

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
315 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
215 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
215 x 5

Assistance: 3 sets of Pull-ups, 3 sets of weighted hyper extensions

[Littlefry]

Here is my workout from wednesday. Overall felt really good. I still struggle on deadlift so Im hoping to get to 315x3 at some poitn than surpass it. Military felt very easy my goal for that is 185x5 which I should easily accomplish.

On a side note I got my Pro&Oats in the mail today and will have a nice shake in about 1hr or so! Ill let you guys know how it tastes.

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
275 x 5
275 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
155 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
295 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
110 x 8
110 x 8
110 x 8

[Beach91]

solid Log Littlefry, Basic movements with constant progression, and a good supplement regimen as well, Enjoy the extra calories and the bulking, 14-16 lbs should come, do you have any specific goals of where you want to take your dead, your bench and your squat?

Basic program, it makes sense and that is what nets you gains

[Littlefry]

solid Log Littlefry, Basic movements with constant progression, and a good supplement regimen as well, Enjoy the extra calories and the bulking, 14-16 lbs should come, do you have any specific goals of where you want to take your dead, your bench and your squat?

Basic program, it makes sense and that is what nets you gains

Yea, I do have some basic goals where I would like everything to be near the end of 12-16 weeks.

Bench: 275 x 5
Box Squat: 365 x 5
Dead: 345 x 5
Military: 185 x 5

[Littlefry]

Here is my workout from friday. Overall pretty good workout. I missed postin it up due to thanksgiving and studying for mid-terms/work it was a very busy weekend for me. I will post todays workout up later this evening when I can take a break from studying.

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
320 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
220 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
220 x 3
185 x 8

[Beach91]

Nice numbers Littlefry, Happy thanksgiving to you and your family, and as well good luck with the exams and studying, a strong body without a strong mind is a waste so its good to see u workin hard on both ends, keep it up

[Littlefry]

Nice numbers Littlefry, Happy thanksgiving to you and your family, and as well good luck with the exams and studying, a strong body without a strong mind is a waste so its good to see u workin hard on both ends, keep it up

Thanks Beach, how was your thanksgiving. Normally all holidays are pretty hetic for everyone, I just finished a 2hr study session and still have probably another 1.5-2hrs left. Nothing a nice mid afternoon gym session wont help to clear my mind and focus me again.

Also on a side note, Im currently working out Mon-Wed-Fri so we should try and meet up and get a session in sometime.

[Littlefry]

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
320 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
220 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
220 x 5

Assistance: 3 sets of Pull-ups, 3 sets of weighted hyper extensions

[Beach91]

Thanks Beach, how was your thanksgiving. Normally all holidays are pretty hetic for everyone, I just finished a 2hr study session and still have probably another 1.5-2hrs left. Nothing a nice mid afternoon gym session wont help to clear my mind and focus me again.

Also on a side note, Im currently working out Mon-Wed-Fri so we should try and meet up and get a session in sometime.

MIne was good, I am currently dieting so I didnt eat my face off like so many do, but it was awesome to see family again, very good holiday, very thankful.

Mondays and Fridays are my cardio only days, on Wednesday nites though I do legs, Maybe next week, if u train Wednesday nites, i can do a drop in at your gym, I know your training all your compound lifts at the moment but we can do our training and just shoot the shit between sets?

Have a good one my man

[Littlefry]

Here is wed and fri workouts from last week which I couldnt post because the forvm was under construction.

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
275 x 5
275 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
160 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
300 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
110 x 8
110 x 8
110 x 8

[Littlefry]

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
325 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
225 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
225 x 3
185 x 8

[Littlefry]

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
325 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
225 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
225 x 5

Assistance: 3 sets of Pull-ups, 3 sets of weighted hyper extensions

[Littlefry]

Here is my workout from this morning. Overall went very well. I hit 305x3 on deadlifts with ease, so next week 310 here I come. Had a post-workout shake, followed up 1hr later by a fish and potatoe meal. Well for now its back to studying for me, one more exam to go.

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
280 x 5
280 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
165 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
305 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
110 x 8
110 x 8
110 x 8

[Littlefry]

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
330 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
230 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
230 x 3
185 x 8

[Beach91]

Nice work Littlefry,

are u done exams yet? Hopefully all is well, i know studying can be a drain physically and mentally, but youll pull through bro.

Question, on your box squats, do you have a certain height of box that you use, do u squat lower than parallel, and any reason for doing box vs. regular squats?

sorry for all the questions my man, just interested in different training exercises and theories

keep up the workrate though

[Littlefry]

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
330 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
230 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
230 x 5

Assistance: 3 sets of Pull-ups, 3 sets of weighted hyper extensions

[Littlefry]

Here is my workout from wednesday. Ive been pretty busy with exams and 2 papers coming up so I havent been loggin as much as I would like or posting help on the forvm. However Im doen my mid-terms and finished one long 10page paper. Now I have a small measily 3-4pg paper to finish tommorrow and Im all good. I will post up this mornings workout after I get home from a quick 4pm-9pm work shift tonight, as well as answer your questions beach.

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
280 x 5
280 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
165 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
310 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
110 x 8
110 x 8
110 x 8

[Beach91]

Its all good my brother, focus on you, gettin the school your sessions and your meals in, i will always be here, so i wish you luck with all your endeavours man, and will talk to you more when life slows a little, Good luck bro!

[Littlefry]

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
335 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
235 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
235 x 3
185 x 8

[Littlefry]

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
335 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
235 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
235 x 5

Assistance: 3 sets of Pull-ups, 3 sets of weighted hyper extensions

[Littlefry]

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
280 x 5
280 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
170 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
315 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
120 x 8
120 x 8
120 x 8

[Littlefry]

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
340 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
240 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
240 x 3
185 x 8

[Littlefry]

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
340 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
240 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
240 x 5

[Littlefry]

Here is my workout from this past wednesday that I missed posting up. Been pretty busy with school/work but I still never miss a workout. Military press just keeps getting stronger and stronger each week. I kept deads at 315 cause I didnt want to push them to hard and stall out early. Im about to take my stak and than hit the gym in 20mins in so for a nice workout.



Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
280 x 5
280 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
175 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
315 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
120 x 8
120 x 8
120 x 8

[C.Coronato]

Thats a serious workout LF. I like it!

[Littlefry]

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
345 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
250 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
250 x 3
185 x 8

[Littlefry]

Here is my workout from monday. I havent been able to be on the forvm as much as I would like. These last 2-weeks of school I have 1 big paper due (8-10pgs), 2 smaller papers (2-3pgs), and a group project due. So I will be pretty busy but I still will gt in all of my workouts not matter what.

Still going strong on the 5x5 and PR's are being set weekly. This week was the beginning of the 4th weeks of my test+stak combo and I really felt an increase in strenght monday. Hope it keeps up like this until the end. Weight is also increasing from week to week which is good.

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
345 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
250 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
250 x 5

[Beach91]

good stuff Littlefry, keep that nose to the grind in school and in the gym, all the hardwork will pay off, and the numbers in the gym are increasing, very good work man

[Littlefry]

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
280 x 5
280 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
180 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
320 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
120 x 8
120 x 8
120 x 8

[Littlefry]

Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
350 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
255 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
255 x 3
185 x 8

[Littlefry]

Here is my workout from today. I missed posting up last weeks workout's because my computer went down and I couldnt use my internet or wireless either. But, Im back now and hit the weights hard and heavy today. Just now sitting down and watching "A day in the life of Evan" prt.1

Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
360 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
255 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
255 x 5

[Littlefry]

Wednesday
Box Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
135 x 5
225 x 5
280 x 5
280 x 5
Military 4x5
95 x 5
115 x 5
135 x 5
180 x 5
Ramping weight to top set of 5
Deadlift 4x3
Ramping weight to top set of 3
225 x 3
255 x 3
275 x 3
320 x 3
Assistance:
3 sets of weighted dips 8 reps
3 sets of barbell curls
95 x 8
95 x 8
95 x 8
3 sets of triceps extensions
120 x 8
120 x 8
120 x 8

[Littlefry]

Here is my workout from friday. Ive been busy all weekend/today studying for 2 exams coming up on wed+thrus. I finshed my test/stak on sunday and started my m-stak today. I will post up tonights workout as soon as I get back.


Friday
Box Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
225 x 5
275 x 5
295 x 5
365 x 3
275 x 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
260 x 3
185 x 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
135 x 5
175 x 5
185 x 5
205 x 5
250 x 3
185 x 8

[Littlefry]

Quick post, now back to some studying for my exam tonight!


Monday
Box Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
225 x 5
275 x 5
295 x 5
365 x 5
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
260 x 5
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
135 x 5
175 x 5
185 x 5
205 x 5
260 x 5

[Littlefry]

Sorry that I havent posted in a while but I had to finish up my final exams, and my computer was down for about 1.5 weeks. Plus christmas time so its all been a bit hectic. Anyways I still got all my workouts in I just missed posting them up. I will post up the final results of my test/stak followed up by m-stak stack on friday when I take the last pack of m-stak. Overall it was a great stack!

[Littlefry]

Here is my new routine for the next 8-10 weeks or so depending on when I start to cut.

Push
Flat Barbell Bench
Incline DB Bench
Flat Fly's
Barbell Shoulder Press
Skullcrushers
Tricep Pressdowns

Pull
Barbell Rows
T-Bar Rows
Lat-Pulldowns
Lateral Raise's
Barbell Curl
DB Hammer Curl

Legs
Squats
Leg Press
Leg Extensions
Stiff-Leg Deads
Leg Curl
Seated Calve Raise

All exercises are 3 sets for reps of 10-8-6

[T o m m Y]

How were your gains on your run with 5x5?
Good increases?
I just started it today..

New routine looks solid.

[Littlefry]

How were your gains on your run with 5x5?
Good increases?
I just started it today..

New routine looks solid.

Very good gains with 5x5. I will work out the exact increase's tommorow on all my exercise and let you know what the numbers where like. Which 5x5 are you currently starting cause there are many different versions out there.

Here is my workout from tuesday night. Overall a good workout, I took a week off before hand jsut to let my body recomp from the 14 weeks of 5x5. But, know Im right back into the swing of things.

Push:
Flat Barbell Bench
185x10
205x8
225x5
Incline DB Bench
45x10
55x8
65x6
Flat Fly's
30x10
40x8
50x6
Barbell Shoulder Press
95x10
115x8
135x6
Skullcrushers
65x10
75x8
85x6
Tricep Pressdowns
100x10
120x8
140x6

[Littlefry]

Pull
Barbell Rows
185x10
205x8
225x6
T-Bar Rows
115x10
150x8
185x6
Lat-Pulldowns
135x10
150x8
165x6
Lateral Raise's
25x10
30x8
35x6
Barbell Curl
75x10
95x8
115x6
DB Hammer Curl
25x10
35x8
45x6

[Littlefry]

Here is my leg workout from sunday. More volume than Im used to coming off from 5x5, but than again legs are my favorite body prat to train. Overall strenght was up in all aspects, pulling 225x6 for stiff-leg deads felt amazing and I could really feel my hamstrings working.


Legs:
Squats
10x275
8x295
6x315
Leg Press
360x10
450x8
540x6
Leg Extensions
100x10
120x8
140x6
Stiff-Leg Deads
185x10
205x8
225x6
Leg Curl
60x10
80x8
100x6
Seated Calve Raise
3 sets to failure

[Littlefry]

Here is my push workout from tuesday night. Overall a good workout. I had to change my workouts scehdual around a bit do to having a mixture of class schedaul this semester. I had to hit the gym tueday night, and damn it was busy, but Im sure with will die down at the end of january like usual. I might get a workout in later this evening seeing as I have classes tommorrow and than work 4pm-9pm.


Push:
Flat Barbell Bench
185x10
205x8
225x5
Incline DB Bench
45x10
55x8
65x6
Flat Fly's
30x10
40x8
50x6
Barbell Shoulder Press
95x10
115x8
135x6
Skullcrushers
65x10
75x8
85x6
Tricep Pressdowns
100x10
120x8
140x6

[Littlefry]

Here is my pull workout from yesterday afternoon. Overall a good workout. Was in and out of the gym in around 45mins. Been slowly putting my cutting diet/workout/supplements together this week. Im probably goign to be starting my cut around mid/end of feb and going for a solid 12-week cut before summer.

Pull
Barbell Rows
185x10
205x8
225x6
T-Bar Rows
115x10
150x8
185x6
Lat-Pulldowns
135x10
150x8
165x6
Lateral Raise's
25x10
30x8
35x6
Barbell Curl
75x10
95x8
115x6
DB Hammer Curl
25x10
35x8
45x6

[Beach91]

Hey LF, do you always cut for summer or are u looking at doing a show?

[Littlefry]

Hey LF, do you always cut for summer or are u looking at doing a show?

No Im just cutting up for summer, I have never done a show but one of my buddies is currently training for the upcoming show here in march.

On a side note I havent been posting much cause Ive been busy with univercity shit! But know Im back and just started my Keto diet 3 days ago and Im in full cutting mode. Below is my workout for the next 10-12 weeks of cutting and I'll post my full diet up later on tonight.


Sunday: Legs
Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets

Tuesday:
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets

Wednesday: Chest/Biceps
Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

**Reps are 10-8-6**
**Cardio is 20-25mins Post workout (for now depending on how fatloss goes)**

[Littlefry]

Sunday: Legs
Hamstrings
• Lying Leg Curls: 3 Sets
60x10
80x8
100x6
• Stiff-Leg Deadlifts: 3 Sets
185x10
205x8
225x6
• One-Leg Leg Curls: 3 Sets
20x10
40x8
60x6

Quads: 9 Sets
• Squats: 3 Sets
275x10
295x8
315x6
• Leg Presses: 3 Sets
360x10
450x8
540x6
• Leg Extensions: 3 Sets
120x10
140x8
160x6

[Littlefry]

Tuesday:
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
185x10
205x8
225x6
• Seated Rows: 3 Sets
120x10
140x8
160x6
• One-Arm Dumbbell Rows: 3 Sets
55x10
65x8
75x6
• Deadlifts: 3 Sets
185x10
225x8
260x6
• Barbell Shrugs: 3 Sets
185x10
225x8
275x6

[Littlefry]

Also here is my diet which I'll be running for the next 6 weeks and than evaulate my conditioning from there and make tweaks at that point.

Meal 1: 4 whole eggs + 4 sausage links
Meal 2: 35grams protein powder + 1tbsp peanutbutter
Meal 3: 40grams protein from lean meat (chicken, fish) + 20 almonds + 1tsp olive oil
Meal 4: 35grams protein powder + 1tbsp peanutbutter
Meal 5: 40grams protein from steak or beef + 1.5 cups green veggies + 1tsp olive oil
Meal 6: 35grams protein powder + 1tbsp peanutbutter

Calories: approx 2100
Protein: 230 grams
Carbs: 30-40 depending on veggies

[Littlefry]

Wednesday: Chest/Biceps
Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
165x10
185x8
205x6
• Incline Dumbbell Bench Presses: 3 Sets
45x10
55x8
65x6
• Incline Flyes: 3 Sets
25x10
35x8
45x6

Biceps:
• Barbell Curls: 3 Sets
45x10
55x8
65x6
• Dumbbell Curls: 3 Sets
25x10
35x8
45x6
• Concentration Curls: 3 Sets
15x10
20x8
25x6

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
30x10
40x8
50x6
• Front Barbell Presses: 3 Sets
95x10
115x8
135x6
• Bent-Over Dumbbell Laterals: 3 Sets
25x10
35x8
45x6

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x10
120x8
140x6
• Close-Grip Bench Presses: 3 Sets
135x10
165x8
185x6
• Overhead Dumbbell Presses: 3 Sets
50x10
60x8
70x6

[Littlefry]

Here is my leg workout from last night. Overall a very good and productive workout. So far so good with the diet and cutting. On a side note I followed up this leg session with 20mins low intensity cardio and my legs actually fell quite good today.

Sunday: Legs
Hamstrings
• Lying Leg Curls: 3 Sets
60x10
80x8
100x6
• Stiff-Leg Deadlifts: 3 Sets
185x10
205x8
225x6
• One-Leg Leg Curls: 3 Sets
20x10
40x8
60x6

Quads: 9 Sets
• Squats: 3 Sets
275x10
295x8
325x6
• Leg Presses: 3 Sets
360x10
450x8
540x6
• Leg Extensions: 3 Sets
120x10
140x8
160x6

[Littlefry]

Here is my back workout from tuesday. Overall a good workout added 10lbs to my DB rows and 15lbs to my deadlift during a cut. When strenght is going up during a cut I cant complain at all. Followed up by 25mins cardio post workout. Just about to go hit chest/bi's than some cardio 45mins worth.

Tuesday:
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
185x10
205x8
225x6
• Seated Rows: 3 Sets
120x10
140x8
160x6
• One-Arm Dumbbell Rows: 3 Sets
60x10
70x8
80x6
• Deadlifts: 3 Sets
185x10
225x8
275x6
• Barbell Shrugs: 3 Sets
185x10
225x8
275x6

[Littlefry]

Wednesday: Chest/Biceps
Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
165x10
185x8
205x6
• Incline Dumbbell Bench Presses: 3 Sets
45x10
55x8
65x6
• Incline Flyes: 3 Sets
25x10
35x8
45x6

Biceps:
• Barbell Curls: 3 Sets
45x10
55x8
65x6
• Dumbbell Curls: 3 Sets
25x10
35x8
45x6
• Concentration Curls: 3 Sets
15x10
20x8
25x6

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
30x10
40x8
50x6
• Front Barbell Presses: 3 Sets
95x10
115x8
135x6
• Bent-Over Dumbbell Laterals: 3 Sets
25x10
35x8
45x6

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
100x10
120x8
140x6
• Close-Grip Bench Presses: 3 Sets
135x10
165x8
185x6
• Overhead Dumbbell Presses: 3 Sets
50x10
60x8
70x6

[Littlefry]

Sunday: Legs
Hamstrings
• Lying Leg Curls: 3 Sets
60x10
80x8
100x6
• Stiff-Leg Deadlifts: 3 Sets
185x10
205x8
230
• One-Leg Leg Curls: 3 Sets
20x10
40x8
60x6

Quads: 9 Sets
• Squats: 3 Sets
275x10
295x8
325x6
• Leg Presses: 3 Sets
360x10
450x8
540x6
• Leg Extensions: 3 Sets
120x10
140x8
160x6

[Littlefry]

Here is my workout from earlier this evening. Overall a great workout. Strenght was up yet again. Deadlifts where amazing today considering I did them near the end of my back workout and still managed to add lb's to them while on a cut is awsome. Also 10lb increase on seated row. Followed it all up by 20mins cardio post-workout.

Tuesday:
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
185x10
205x8
230x6
• Seated Rows: 3 Sets
130x10
150x8
170x6
• One-Arm Dumbbell Rows: 3 Sets
60x10
70x8
80x6
• Deadlifts: 3 Sets
225x10
275x6
295x4
• Barbell Shrugs: 3 Sets
185x10
225x8
275x6

Also here is what my diet looked like today, I just have my last shake left then off to catch some zzz's!

Meal 1: 4 whole eggs + 4 sausage links
Meal 2: 35grams protein powder + 1tbsp peanutbutter
Meal 3: 40grams protein from lean meat chicken + 20 almonds + 1tsp olive oil
Meal 4: 35grams protein powder + 1tbsp peanutbutter
Meal 5: 40grams protein from steak 1.5 cups green beans + 1tsp olive oil
Meal 6: 35grams protein powder + 1tbsp peanutbutter

[Littlefry]

More product info here:

http://www.universalusa.com/Universa...overy/Atomic-7

First off I'd like to thank Naturalguy for giving a Canadian a chance to log another product for them. They have let me do 2 log previsouly and Im a Universal/Animal supplement fan for life. So, thanks Universal!

Im currently finishing up the last 3 weeks of my cut, so logging Atomic7 came at the perfect time. Ill be offically starting the log tommorrow for 3 weeks along side some other animal products.

Here is what Ill be running for the next 3 weeks.

Animal Pak - 1 pack with breakfast
Animal Nitro - 1 pack post workout
Animal Cuts - 2 packs daily
Universal Atomic7 - 2 scoops intra-workout


TRAINING
Sunday: Legs
Hamstrings
• Seated Leg Curls: 3 Sets
• Stiff-Leg Deadlifts: 3 Sets
• One-Leg Leg Curls: 3 Sets

Quads: 9 Sets
• Squats: 3 Sets
• Leg Presses: 3 Sets
• Leg Extensions: 3 Sets

Tuesday:
Back: 18 Sets
• Pullups: 3 Sets, Warmup
• Barbell Rows: 3 Sets
• Seated Rows: 3 Sets
• One-Arm Dumbbell Rows: 3 Sets
• Deadlifts: 3 Sets
• Barbell Shrugs: 3 Sets

Wednesday: Chest/Biceps
Chest
• Bench Presses: 3 Warmup Sets
• Bench Presses: 3 Sets
• Incline Dumbbell Bench Presses: 3 Sets
• Incline Flyes: 3 Sets

Biceps:
• Barbell Curls: 3 Sets
• Dumbbell Curls: 3 Sets
• Concentration Curls: 3 Sets

Friday:
Shoulders: 12 Sets
• Dumbbell Presses: 3 Sets, Warmup
• Dumbbell Presses: 3 Sets
• Front Barbell Presses: 3 Sets
• Bent-Over Dumbbell Laterals: 3 Sets

Triceps: 9 Sets
• Cable Pushdowns ("V" Bar): 3 Sets
• Close-Grip Bench Presses: 3 Sets
• Overhead Dumbbell Presses: 3 Sets

**Reps are 10-8-6**
**Cardio is 20-25mins Post workout (for now depending on how fatloss goes)**

DIET:
Meal 1: 4 whole eggs + 4 slices bacon
Meal 2: 35grams protein powder + 1tbsp peanutbutter
Meal 3: 40grams protein from lean meat (chicken, fish) + 20 almonds + 1tsp olive oil
Meal 4: 35grams protein powder + 1tbsp peanutbutter
Meal 5: 40grams protein from steak or beef + 1.5 cups green veggies + 1tsp olive oil
Meal 6: 35grams protein powder + 1tbsp peanutbutter

Check in tommorrow!

[mritter3]

Looks great man...enjoy the atomic 7

[Littlefry]

Here is my leg workout from earlier this evening. Overall a very good workout. First workout with Atomic7 and I must say I was impressed with the product overall. I mixed 2 scoops in 1L of water and stuck it in my freezer for 40mins before I hit the gym. Atomix7 mixed very well with a couple of shakes in my water bottle, and best of all no clumps or any left over particles in the bottum of the bottle unlike many other BCAA supplements.

Oh my god! The watermelon flavour was insanley good. I mean just like one of those watermelon jolly ranchers. To good, to be true. I can tell I will be hooked off my first serving. Universal this is by far one of your best tasting products ever, I put it up there with Cherry Blast/Green Apple Torrent!


Sunday: Legs
Hamstrings
• Donkey Calf Raises
90xfailure
90xfailure
90xfailure
• Stiff-Leg Deadlifts: 3 Sets
205x10
225x8
250x6
•Leg Curls: 3 Sets
70x10
90x8
110x6

Quads: 9 Sets
• Squats: 3 Sets
315x10
345x8
365x6
• Leg Presses: 3 Sets
410x10
500x8
590x6
• Leg Extensions: 3 Sets
120x10
140x8
160x6

**20mins cardio Post workout, Treadmill Incline 15, Speed 3.5**

[sunny_max]

hows it going brother....workouts look great as usual!