philosopher's log

philosopher · 04-01-2006, 01:19 PM

Day 2: Legs and Abs

A1. Front squat: 5 reps/3 sets in superset with A2, tempo 201
A2. Lunges: 5 reps/3 sets, tempo 602, rest 120 sec

B1. 1-leg back extension: 5 reps/3 sets in superset with A2, tempo 201
B2. Leg curl: 5 reps/3 sets, tempo 602, rest 120 sec

C1. Sumo deadlift: 5 reps/3 sets in superset with A2, tempo 201
C2. Romanian deadlift: 5 reps/3 sets, tempo 602, rest 120 sec

Abs: crunches: 4 sets/25 reps

Q80_MuscleHed · 04-01-2006, 02:00 PM

great man .. but hey philo .. why don't u post ur wieghts ?? .. btw soild session bro :)

philosopher · 04-01-2006, 02:02 PM

^^dunno actually. i'm gonna do it with my next workout program.

Q80_MuscleHed · 04-01-2006, 02:02 PM

that would be great man :)

Rocky · 04-01-2006, 03:44 PM

Damn - all that legs and then 2 deadlifts at the end!

Look forward to seeing your weights! Keep it up man.

philosopher · 04-02-2006, 10:03 AM

Day 4: Biceps and Triceps

A1. Barbell curl: 5 reps/3 sets in superset with A2, tempo 201
A2.dumbbell curl: 5 reps/3 sets, tempo 602, rest 120 sec

B1.preacher curl: 5 reps/3 sets in superset with A2, tempo 201
B2. Hammer curl: 5 reps/3 sets, tempo 602, rest 120 sec

C1. Weighted dips:5 reps/3 sets in superset with A2, tempo 201
C2. Decline triceps extension: 5 reps/3 sets, tempo 602, rest 120 sec

D1. Lying triceps extension: 5 reps/3 sets in superset with A2, tempo 201
D2. Cable pressdown: 5 reps/3 sets, tempo 602, rest 120 sec

Q80_MuscleHed · 04-02-2006, 11:38 AM

where are the god damn it wieghts .. LOL .. nice session bro :)

philosopher · 04-04-2006, 08:10 AM

Day 6: Anterior/Medial Deltoid and Posterior Deltoid

A1. Military press: 5 reps/4 sets in superset with A2, tempo 201
A2. Incline lateral raise: 5 reps/4 sets, tempo 602, rest 120 sec

B1. dumbbell shoulder press: 5 reps/4 sets in superset with A2, tempo 201
B2. Cable front raise: 5 reps/4 sets, tempo 602, rest 120 sec

C1. Seated cable row to neck: 5 reps/4 sets in superset with A2, tempo 201
C2. Incline rear delt raise: 5 reps/4 sets, tempo 602, rest 120 sec

this was the last one

philosopher · 04-04-2006, 08:16 AM

i loved to workout superset style but ive lost some strenght. also my forearms were terrible sore on this program. at first i wanted to do it for 8 weeks but its to intense atm so i quit. i did 4 weeks of ovt.
its great to shock the muscle once in a while. the original program used 5 sets 5 reps for eight weeks. i changed it to week 1: 3sets, week 2: 4sets, week 3: 5sets, week 4: 3 sets.
overall i'm gonna give it an 8

i'm gonna take 1 week off now and start with a new program.

Rocky · 04-04-2006, 08:17 AM

Nice routine man. It's been interesting reading it. Look forward to seeing your new one. Enjoy your week off!

philosopher · 04-04-2006, 08:19 AM

TQ bro...

my next program will be heavy weight, basic movents only. i will post it in a few days

Rocky · 04-04-2006, 08:27 AM

Look forward ot it. Seeing you back to basics! Don't forget to post the weights! :)

Nothin' but a peanut!! · 04-04-2006, 09:54 AM

ha sounds hardcore man i wanna see big numbers!
hey philosopher who is that guy in your sig on the right?