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2003/06/09, 03:49 PM
Hell I am in I gots a nice digital camera too!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/09, 03:51 PM
LMAO!!! Now that's just plain MEAN man.... MEAN!!!
Be nice to yourself....LOL...Why did I have to go and open up my big mouth....
Forget it! My neon blue "girlie" weights are off limits now...lol...
That's not being very nice to yourself TSMD...
But I'll accept it as long as you let me retire too...LOL
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2003/06/09, 03:53 PM
Mutt's photo caption:
"Hi, I'm Mutt.
Turn ons : Deadlifts, squats, and chicken fajitas.
Turn offs: Rude people, low carb diets, and thong wedgies."
LOL
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2003/06/09, 03:56 PM
Nah....they make comfortable thongs..lol...
I'm with him on the low carb thing though....I actually tried it....Got REALLY sick...dizzy all the time....
I figured that anything making me feel like THAT couldn't be good for me....
And mean people suck...
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2003/06/10, 08:04 AM
Tuesday June 10, 2003
-------------------------------
Shame on me. Forgot my workout log book today - first time in as long as I can remember. Felt naked without it (LOL). Winged it. Just slapped on weight and lifted til I couldn't lift any more. Ummm, I think they call that "instinctive training" or something. I'm guessing on some of the weights below, but they're close. Felt kind of fun though - a whole lot less regimented. Nice break from the formal program.
BB Shrugs 405 max
Flat DB Presses 180 max
Incline Machine Presses 180 max
Leg Extensions 120 max
Leg Curls 275(?) max
Seated Calf Raises 210 max
Hammer Curls 50s
Machine Dips 255 max
TSMD
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2003/06/11, 07:32 AM
Wednesday June 11, 2003
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Cardio day.
Shoveled rocks for 3 hours last night (I'm noting it today because I'm "feeling it" today) and did 30 minutes on the elliptical thingy this morning.
Also did arms just for sh!ts and giggles - basically cause I felt like it.
Dips
Hammer Curls
BB Curls
Tri cable push downs
Skull crushers
Machine Curls
Lots of stretching this morning, too.
Back to the Titan Training program tomorrow. Muscle Rounds. Woo hoo.
TSMD
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2003/06/11, 11:59 AM
Shoveled rocks? What were ya up to TSMD?
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2003/06/11, 12:57 PM
Yo, Jefado! Please read the "Old Man River" post in the old farts section. And no, I'm still not completely done shoveling those damn rocks (but what's finished looks really nice!) Even Mrs. Saxman likes it!
Hey, thanks RW! I really appreciate the support!
TSMD
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2003/06/11, 02:13 PM
WOW! Bet your landscape is REALLY looking beautiful! I wouldn't mind seeing a picture of it...I'm a nut...I've knocked on people's doors before simply to tell them that I like something about their flowers, landscape etc....
Embarrasses Kev to no end...But everyone I've talked to has always been very appreciative of the notice.
I'd absolutely LOVE to come haul rocks with you :o)
Way to go...It's not everyday that I can get Kev to help me do anything in the yard, though I adore it when he does.
Your wife is so lucky.
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2003/06/11, 02:24 PM
Hey Old Man! tonight is the night! I do traps tonight look out!!!!!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/11, 02:33 PM
Maybe I'll post a pic when it's all done - sometime in 2006.LOL
I really don't mind shoveling or yard work - as long as there are no deadlines (plus it's great exercise)! I work inside all day, so I enjoy any chance to be outside. Mrs. Saxman, however, would prefer a 50-story condo and lots of cement over our country-setting home with lots of grass and landscaping. But she's coming around... She was actually shoveling rocks a few days ago!
Lucky?LOL No. We're both lucky. Sounds cliche, but we're really best friends and soul mates. There's no one in the world I'd rather spend the rest of my life arguing with!LOL
TSMD
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2003/06/11, 02:37 PM
Yo Mutt-ster, I told you, that's "Mister" Old Man to you!
Have at it, man. Go extra heavy though, cause I still got that fire in my gut... and you know that the Saxman won't play second fiddle for long!
TSMD
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2003/06/11, 02:45 PM
LOL well any man that can carry to lil speakers by hisself is one to be feared for sur!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/11, 02:50 PM
Just image how impressed they all would have been if I had pulled out the ole pink girlie weights!LOL Funny how one can become motivated over the dumbest things! BTW - they were far from "lil" speakers I'll have you know, but you are right about the "...one to be feared" part!
TSMD
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2003/06/11, 02:54 PM
yup cause as you get older your farts stink more LOL!!!!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/11, 02:58 PM
Nope. Lilacs and rose petals.LMAO
Feared for other reasons!
TSMD
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2003/06/11, 03:08 PM
Ok but I can kill flowers with mine MMMuuuhhhaaaaaa!!!!! I am so jazzed for tonights workout....I will get 535 8 times for shrugs i will I will
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/11, 03:31 PM
You will do it Mutt!
Give 'em hell!
Then it's my turn.
Old Man
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2003/06/11, 10:35 PM
CHECK OUT MY JOURNAL lol MUUUHHHAAAA!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/12, 07:44 AM
Thursday June 12, 2003
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Muscle Rounds – Lower Body
.< SET 1 >. . < SET 2 >. . .< SET 3 >. . .< SET 4 >.
4 x 6 x 135 . 4 x 6 x 185 . 4 x 6 x 225 . 4 x 6 x 225 ---> QUADS – ATF Squats
4 x 6 x 255 . 4 x 6 x 255 . 4 x 6 x 255 . 0 x 0 x 000 ---> HAMS – Ham Tractor
8 x 4 x 155 . 8 x 4 x 155 . 8 x 4 x 155 . 6 x 4 x 155 ---> CALF – Seated Raises
4 x 6 x 180 . 4 x 6 x 180 . 4 x 6 x 180 . 4 x 6 x 180 ---> PECS – Mach Flyes
50 minutes total
Tried doing squats again for muscle rounds. Last time it was too much. This time, I lowered the weight and managed to squeak ‘em out. A total of 96 reps – that’s a heap of squats – even with light weight. Good leg pump.
TSMD
PS - Atta boy, Mutt. You keep settin' the bar higher - you're making it harder and harder for an old man to keep up (well, maybe not "keep up" - maybe just barely hanging in there!LOL).
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2003/06/13, 08:03 AM
Friday June 13, 2003
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Muscle Rounds (Well, sort of...) – Upper Body
.< SET 1 >. . < SET 2 >. . .< SET 3 >. . .< SET 4 >.
4 x 6 x 270 . 4 x 6 x 230 . 4 x 6 x 230 . 4 x 6 x 230 ---> BACK – Machine Rows
8 x 82.5 ...... 8 x 82.5 ...... 8 x 82.5 ..... 0 x 0 x 000 ---> TRICEPS – Skull Crushers
8 x 255 ....... 8 x 255 ....... 8 x 255 ...... 6 x 255 ..... ---> TRICEPS – Machine Dips
8 x 075 ....... 8 x 075 ....... 7 x 75 ........ 6 x 080 ..... ---> DELTS – DB Lat Raises (Tot Wt)
6 x 090 ....... 6 x 080 ....... 5 x 080 ...... 4 x 080 ..... ---> BICEPS
55 minutes total
Additional 20 minutes on elliptical trainer.
Got an excellent night’s sleep last night! Made a big difference in the workout today. Kind of deviating from the muscle rounds and doing more traditional sets. I'm probably screwing up the whole program. Oh well. One more week to go.
TSMD
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2003/06/16, 08:16 AM
Monday June 16, 2003
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Base Training – Lower Body (Straight Sets)
<SET 1> . <SET 2> . <SET 3> . <SET 4> . <SET 5>
10 x 630 . 09 x 720 . 08 x 810 . 06 x 900 . 03 x 1000 ---> QUADS – Leg Press
08 x 130 . 05 x 140 . 05 x 130 . 04 x 140 . 00 x 000 ---> HAMS - Leg Curls
06 x 1000.05 x 1000.10 x 720 . 10 x 720 . 06 x 720 ---> CALF – Incl Calf Press
Volume Training – Upper Body (Compound Sets)
<SET 1> . <SET 2> . <SET 3> . <SET 4> . <SET 5>
12 x 140 . 12 x 140 . 12 x 120 . 00 x 000 . 00 x 000 ---> PECS – Incl DB Press &
14 x 160 . 10 x 170 . 08 x 170 . 00 x 000 . 00 x 000 ---> BACK – Lat Pulldowns
12 x 100 . 10 x 100 . 10 x 100 . 10 x 100 . 00 x 000 ---> DELTS - Seated DB Press &
15 x 000 . 15 x 000 . 15 x 000 . 15 x 000 . 00 x 000 ---> ABS - Incline Crunches
15 x 050 . 13 x 050 . 12 x 050 . 00 x 000 . 00 x 000 ---> BIS – DB Hammer Curls &
10 x 270 . 10 x 270 . 10 x 270 . 00 x 000 . 00 x 000 ---> TRIS – Dip Machine
60 minutes total
Got 3 solid (deep) reps of 1000 on the leg press. A whole bunch of 45-lb plates (22) and two tiny (pink) 5’s! Very funny! Checked my log from January – had 4 reps for 540 max.
I was curious of my progress over the last 6 months, so I checked a few other numbers in my journal...
Didn’t do squats today, but noticed that last January my max squat was 225 for 4 reps. Last week 405 for 4.
Also checked flat DB bench press. January was 120 for 6. Last week 180 for 6.
Wish I could make this kind of progress in the “waist” department. FYI - I’m still searching for my abs – although, I guess now that I’m stronger I can search under heavier rocks! I know it really comes down to diet. I MUST focus harder on my nutrition.
This is the last week of the 8-week base routine. Next week I get to start one of Leo Costa’s 3-week specialization routines. Big decision - which specialization routine to do? Chest, Back, Shoulders, or Arms? And don’t ask which body part is “lagging”. They all are! I’ll eventually (over the next year or two) try them all – but I’m not sure which one I should do first? Anybody have a suggestion? I’m willing to play “guinea pig” and post the routine and my results if anyone is interested... or I’ll just consult the Magic 8-ball!
TSMD
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2003/06/16, 09:04 AM
LOL wow I give up no way am i catching up to that. Way to go. As for the routine, I would go with back or chest. My reason is that arms and shoulders get secondary work for each soooo...go for a larger bodypart and let the good times roll....my 2cents
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/16, 10:12 AM
Thanks, Mutt. But I have seen guys load that machine to the max and then get a buddy to stand on the top! (Though I don't think they go as deep as I do!) I really felt strong today and man it felt good.
Now what's this "No way I'm catching up to that" stuff?. Nice try, Mutt, but I ain't lettin' my guard down. You're probably already way ahead of me on this (as usual)! You're probably one of those guys I mentioned above - loading up the machine and getting your buddies to stand on top! Sorry, Mutt, but next time I'm pushing even harder!
Now, for specialization routine, you suggest Back or Chest, eh? I was hoping everyone would suggest arms so I could maybe add 5 inches in 3 weeks and catch up to you!LOL Seriously, your thinking on the back or chest routine makes perfect sense to me - thanks.
So then, 1 vote for back, 1 vote for chest. Anyone else?
TSMD
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2003/06/16, 10:21 AM
LOL well I have only added 7 plates to each side. I do not as a rule do leg presses as I feel that with squats you do the same muscles as leg presses. so not counting the weight of the seld I get about 650-700lbs on it. Yeah I think that a larger bodypart is better for that type of routine.
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/16, 10:45 AM
Hey, wait a minute, Mutt - I didn't count the weight of the sled! I guess that means I'm actually over 1,000 pounds!... and the weight of my shoes... and the weight of my socks... and the weight of the thin layer of dust on top of the sled... and I remember in Physics class that the force of gravity increases as your elevation decreases... (I just knew that would come in handy some day!)LOL
Revised journal entry:
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Leg Presses: 3 reps of 1000.000001268 pounds!
TSMD
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2003/06/16, 10:46 AM
You never add the weight of the sled you old fart LOL! Still 1000 is a huge deal you shoud throw a party!!!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/16, 11:05 AM
I'll celebrate with a whey-tini (shaken, not stirred)!LOL
You think I can convince my boss that my accomplishment is reason to celebrate - i.e., go home early?
Oh, and speaking of "old fart" (you brought it up), please take note that a high-protein diet, lots of fibrous carbs, and heavy leg presses is a recipe for disaster! Fortunately, the leg press area was empty at 5:30 this morning, so no one was "injured".
TSMD
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2003/06/16, 11:12 AM
been there done that a few times LOL we should come up with a weightlifting odor eater for the pants LOL
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/16, 11:19 AM
LMAO! Run the commercials...
"On leg day, I just place a box of Arm and Hammer baking soda in my drawers to keep everything fresh smelling!"
"This is a good place for a Stick Up!"
Or how about Glade Plug-ins and an extension cord!
"Dad, how do you handle that not-so-fresh feeling after letting one rip on leg day?..." etc., etc., etc....
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2003/06/16, 11:23 AM
arrggghhhh!!!!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/17, 09:31 AM
Tuesday June 17, 2003
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Base Training – Upper Body (Straight Sets)
<SET 1> . <SET 2> . <SET 3> . <SET 4> . <SET 5>
08 x 320 . 06 x 320 . 05 x 320 . 05 x 320 . 05 x 320 ---> BACK – Hammer Rows
10 x 150 . 06 x 180 . 06 x 160 . 05 x 170 . 03 x 190 ---> PECS – Flat DB Press
10 x 25s . 08 x 30s . 07 x 35s . 06 x 40s . 00 x 000 ---> DELTS – Front DB Raises
Volume Training – Lower Body (Compound Sets)
<SET 1> . <SET 2> . <SET 3> . <SET 4> . <SET 5>
12 x 110 . 10 x 110 . 10 x 110 . 12 x 100 . 00 x 000 ---> QUADS - Leg Ext’s &
12 x 100 . 10 x 100 . 10 x 100 . 10 x 100 . 00 x 000 ---> HAMS - Leg Curls
12 x 180 . 12 x 180 . 12 x 180 . 10 x 180 . 00 x 000 ---> CALF – Seated Press
65 minutes total.
Shoveled rocks (again) for 45 minutes last night (guess that counts for cardio).
I am really paying for the leg work I did yesterday. My hamstrings and butt are so sore I can hardly move. As a result, I had lower-than-normal weights and reps for my lower body volume training today. Tried to hit the 100-pound DB mark with flat presses, but just couldn’t get a single good rep. Had to settle for 95s. I’ve always had a pretty low bench press weight – especially for a guy my size. More reason to follow the 3-week Chest specialization routine starting next week.
TSMD
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2003/06/18, 08:08 AM
Wednesday June 18, 2003
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Cardio:
20 minutes on elliptical trainer.
20 minutes on stair climber (killer!).
Decided to do a few volume sets for arms today. I’ll probably catch hell from you Titan Training purists because this is not part of the program and “you must rest on Wednesday”, but, oh well, I’m a rebel. LOL
<SET 1> . <SET 2> . <SET 3> . <SET 4> . <SET 5>
10 x 080 . 10 x 080 . 10 x 080 . 10 x 080 . 10 x 080 ---> BIS – Curls
10 x 050 . 10 x 050 . 10 x 050 . 10 x 050 . 10 x 050 ---> BIS – Hammer DB Curls
10 x 255 . 10 x 255 . 10 x 255 . 10 x 255 . 10 x 255 ---> TRIS – Dip Mach
10 x 060 . 10 x 060 . 10 x 060 . 10 x 060 . 10 x 060 ---> FOREARM – Rev BB Curls
90 minutes total (Another no-no. Max should be 55 minutes!)
TSMD
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2003/06/19, 07:40 AM
Thursday June 19, 2003
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Muscle Rounds – Lower Body
.< SET 1 >. . < SET 2 >. . .< SET 3 >. . .< SET 4 >.
4 x 6 x 110 . 4 x 6 x 110 . 4 x 6 x 110 . 4 x 6 x 110 ---> QUADS – Leg Extensions
4 x 6 x 270 . 4 x 6 x 270 . 4 x 6 x 270 . 0 x 0 x 000 ---> HAMS – Ham Tractor
4 x 6 x 180 . 4 x 6 x 180 . 4 x 6 x 180 . 4 x 6 x 180 ---> CALF – Seated Raises
4 x 6 x 200 . 4 x 6 x 200 . 4 x 6 x 200 . 4 x 6 x 200 ---> PECS – Mach Flyes
45 minutes total
TSMD
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2003/06/20, 08:24 AM
Friday June 13, 2003
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.< SET 1 >. . < SET 2 >. . .< SET 3 >. . .< SET 4 >.
4 x 6 x 320 . 4 x 6 x 230 . 4 x 6 x 230 . 4 x 6 x 230 ---> BACK – Hammer Rows
4 x 6 x 285 . 4 x 6 x 285 . 4 x 5 x 285 . 0 x 0 x 000 ---> TRICEPS – Dip Machine
4 x 6 x 090 . 4 x 6 x 100 . 4 x 6 x 110 . 4 x 5 x 110 ---> DELTS – DB Presses (Tot Wt)
10 x 090 ..... 08 x 100 ..... 7 x 110 ...... 5 x 110 ......---> BICEPS – BB Curls
Well, that’s it! Whew! Done with the main 8-week Titan Training program. I took a few liberties here and there, but overall I’m very pleased with the results and would highly recommend this program. Now that I have one 8-week TT program under my belt, I’ve learned a few things for next time:
(1) REST: Get plenty of sleep (nothing really new here – but this program drove the message home loud and clear).
(2) NUTRITION: I’ll clean up my nutrition next time. I think there were some days when I was getting less than 300g of protein. And on occasion, I was less than strict with the carbs and fats. So, I think that if I’m really focused on the nutrition side of things, I’ll be even happier with my results next time. Once again, nothing new here!
(3) PUSH and FOCUS: This program (along with the support and competetiveness of my fellow FT site members) really gave me a vehicle to break through some of my old habits of “going through the motions” at the gym. The lifting philosophy is very different from what I was used to – and that “newness” (along with everyone’s competetiveness!) forced me to focus a whole lot more on techniques, form, and lifting heavier weights.
Next week is week 1 of a 3-week Specialization Routine. At Mutt’s recommendation, I’m chosing the 3-week Chest Specialization routine. Then, it’s a week off – which I’m spending in Florida!
Now that the year is roughly half over, maybe my post-vacation plan should include an intensive 6-month focus on fat loss. Keep the weight lifting going (now that I have a bit of a groove going), but really hit the nutrition thing (and lots more cardio) as hard as I did the lifting program over the past 6 months! Keep a detailed daily nutrition log, cardio a couple times daily, you know the drill!
TSMD
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2003/06/21, 08:24 AM
Hey TSMD, If you put the same effort,intensity, and dedication into the other 2 aspects of the 'fitness holy trinity', (nutrition, cardio) as you displayed for your TT program, PT is going to have to increase the size limit for pic uploads. ( I mean that in a good way!). Unfortunately, I have been sidetracked once again...this time it is work related, and not the result of injury. I find myself A). Longing for my slow season, and B). Envying you and others for the way you prioritize your time. I need a kick in the can.
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2003/06/23, 08:11 AM
Monday June 23, 2003
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Week 1 – Chest Specialization Routine
<SET 1> . <SET 2> . <SET 3>
08 x 135 . 08 x 185 . 06 x 205 . ---> Bench Press (No rest between sets)
12 x 030 . 10 x 030 . 10 x 015 . ---> Weighted Dips (2 mins between sets)
12 x 220 . 12 x 220 . 12 x 220 . ---> Pec Deck (2 minutes between sets)
18 x 090 . 08 x 180 . 08 x 180 . ---> Incline Press Hammer Mach (2 minutes between sets)
18 x 120 . 12 x 140 . 08 x 160 . ---> Cable X-overs (1 minutes between sets)
Cardio: 20 minutes on elliptical trainer.
TSMD
Hang in there at work, Hangclaw. You'll come into a slower period eventually. Often, everything hits at once and it seems so damn overwhelming. Keep pluggin' away. You'll find time! And please don't think that I have mastered this time prioritization thing! Look in the mirror. Look at what you're doing!
And thanks for the vote of confidence. I like your thinking on the picture sizes! That's my goal - to be really huge - so huge they need more disk space for my picture uploads! Unfortunately my waist has gotten on the "really huge" band wagon first!LOL
I got some great advice on diet and nutrition, though. I'm getting prepared to begin a 6 month no-cheating weight-loss odyssey starting in July. New Years Day 2004 you will see a new saxman! Just so you know how serious I am, this new diet plan involves, among other things, fat free cottage cheese... And the kicker is, it involves EATING it! No more wimpy diets. I mean business!LOL
TSMD
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2003/06/23, 08:42 AM
WOW! What a great job! Of course I think the diet will be key for you now. good luck!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/23, 09:23 AM
Thanks, Mutt. How was the vacation?
TSMD
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2003/06/23, 09:44 AM
It went great. I am ready to get back in it but for my ankle it is still sore and ouchy but I will start to try to bike.....soon I hope.
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/23, 09:47 AM
Sore and "ouchy"? Have you been talking to Mutt Jr. this way?LOL
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2003/06/23, 09:53 AM
Yup he actually got his first real boo boo...got a little cu on his head LOL took it like a mutt would....screamed like crazy!!!!!!
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/23, 10:08 AM
He Screamed!? Sounds worse than a Boo Boo... Sounds like a full-fledged "Yogi"! Hope all is well. There will be many more Boo Boos in his life I'm sure. Often, these boo boos hurt mom and dad worse!
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2003/06/23, 10:21 AM
Yeah this one did. He bled for a little bit. Now is all brusied and it looks bad but he is ok
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/24, 07:27 AM
Tuesday June 24, 2003
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Week 1 – Chest Specialization Routine
<SET 1> . <SET 2> . <SET 3>
18 x 270 . 10 x 270 . 10 x 270 . ---> Machine Dips (No rest between sets)
18 x 050 . 18 x 060 . 00 x 000 . ---> Flyes (2 mins between sets)
12 x 120 . 12 x 120 . 00 x 000 . ---> Incline DB Press (0 minutes between sets)
20 x 120 . 18 x 120 . 00 x 000 . ---> Cable X-overs (1 minutes between sets)
Cardio: 40 minutes on elliptical trainer.
Specialization feels wierd. I'm done with the workouts in no time. I'll continue to follow the directions for the prescribed 3 weeks, though... Chest was sore today from yesterday.
TSMD
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2003/06/25, 07:51 AM
Wednesday June 25, 2003
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Week 1 – Chest Specialization Routine
Rest Day - no Lifting. Did lots of upper body stretching and some rotator cuff exercises with 15-lb DBs.
Cardio: Did 45 minutes on stationary bike.
TSMD
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2003/06/26, 07:53 AM
Thursday June 26, 2003
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Week 1 – Chest Specialization Routine
<SET 1> . <SET 2> . <SET 3>
08 x 160 . 06 x 160 . 06 x 160 . ---> Flat DB Press (No rest between sets)
18 x 090 . 08 x 180 . 08 x 180 . ---> Incline Press Hammer Mach (2 minutes between sets)
10 x 030 . 10 x 030 . 10 x 030 . ---> Weighted Dips (2 mins between sets)
13 x 220 . 13 x 220 . 13 x 220 . ---> Pec Deck (2 minutes between sets)
18 x 140 . 14 x 140 . 00 x 000 . ---> Cable X-overs (1 minutes between sets)
Cardio: 20 minutes on elliptical trainer.
TSMD
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2003/06/27, 07:06 AM
Friday June 27, 2003
-------------------------------
Week 1 – Chest Specialization Routine
<SET 1> . <SET 2> . <SET 3>
18 x 270 . 15 x 270 . 12 x 270 . ---> Machine Dips (No rest between sets)
10 x 060 . 10 x 060 . 10 x 060 . ---> Flyes (2 mins between sets)
15 x 120 . 10 x 140 . 00 x 000 . ---> Incline DB Press (0 minutes between sets)
15 x 140 . 18 x 120 . 00 x 000 . ---> Cable X-overs (1 minutes between sets)
12 x 080 . 09 x 090 . 08 x 100 . ---> BB Curls (1 minutes between sets)
TSMD
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2003/06/27, 08:55 AM
Heres a thought....are you susposed to do chest all week long I mean it is like 3 days so far you have hit it...just a ? about that.
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Squats are really a very good thing, but in my world, Deadlifts are King!!!!!!!!
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2003/06/27, 10:15 AM
Well, according to Leo Costa, the designer of this program, after 8 weeks of a double split program working everything, you do a three week, 4-day-per-week specialization routine that focuses exclusively on one major body part. The idea is to specialize on a body part that is lagging. Well, in my case, I am fortunate enough to have a huge selection from which to choose! (That's why I asked everyone to help me to decide.)
I'm just following his recommendations, Mutt - giving the program a fair shot. Every day of the specialization routine is a very short workout - usually 15-20 minutes. Although it's blasting chest (and tris and delts to lesser degrees), it is quite a bit of a rest from the previous 8 weeks of grueling workouts. Man, they really wiped me out.
Funny, though, with this way lighter than usual workout (even though more frequent), my chest has not only been more sore than usual, but it feels more pumped - even outside the gym.
This program was a big departure from anything I've ever seen or done, and the specialization portion is no exception. I've still got a long way to go in the weight loss category (which I'm specifically addressing starting Monday), but I'm actually very happy with this training program. I've made strength gains and mass gains, and the program has been a great stress reliever.
I have 2 days off now, and man I'm looking forward to them. It's been a long week at work. Plus I have a local gig this Saturday Night - hope I'm not too sore to Rock and Roll...
TSMD
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