gonna try hst tomaro..

[TheOak84]

heres what i got for the first 2 weeks

Squats x 2 - 220, 225, 230, 235, 240, 245
SLDL x 1 - 155, 160, 165, 170, 175, 180
Calf Raise x 2 - 135, 145, 155, 165, 175, 185
Bench press x 2 - 200, 205, 210, 215, 220, 225
incline press x 1 - 130, 135, 140, 145, 150, 155
BB Rows x 2 - 130, 135, 140, 145, 150, 155
Pull down x 1 - 105, 110, 115, 120, 125, 130
Military x 2 - 110, 115, 120, 125, 130, 135
DB Shrug x 2 - 75, 80, 85, 90, 95, 100
over head ext x 2 - 55, 60, 65, 70, 75, 80
bb curl x 1 - 45, 50, 55, 60, 65, 70,

i took around my 15 rep max and will start 30 pounds lighter then build up 5 pounds every session. actually, since im doin the reps slow and controlled, its not my real 15 rep max of how i usually train, but for this i'll sacrifice weight for feeling the muscle being worked.

any input?

 

[Debaser]

Did you take the required 9-14 days off training already?

This is essential to the program. Many people skip that step and wonder why they didn't do very well.

 

[resonator]

I was gonna ask the same thing about the time off, it's very important that you do take the reccomended time off.

Also, you might want to consider calculating 10 lb increments for your heavier compound exercises, 5 lbs. doesn't seem like much but when you fire off 15 reps for 2 sets, 3 times a week, it takes its toll. If you can do it though, more power to you. Looks good otherwise man, Good luck!


*edit* Ok, I see now that you didn't take your exact 15 rep, so 5 increm. might be perfect for you.

 

[TheOak84]

Did you take the required 9-14 days off training already?

This is essential to the program. Many people skip that step and wonder why they didn't do very well.

yes i did. is it tru that you gain at LEAST 4 pounds at the end of the 8 weeks?

 

[bran987]

yes i did. is it tru that you gain at LEAST 4 pounds at the end of the 8 weeks?

will 4 lbs. put you at 200??

 

[TheOak84]

no, about 190+... im acutally looking to lose some bf as soon as i reach about 200. but a consistant 200. right now im between 185-190. i really dont know how one week im 185 then the next week 190 then next week back down..

 

[casualbb]

I'd use bigger increments, 10 lbs is good.

Also, how much weight you gain with any program is a factor of eating, not training. If you eat to gain 4 pounds, you'll gain 4 pounds. If you eat to gain 20, you'll gain 20. That's all diet planning.

 

[wnt2bBeast]

I'd use bigger increments, 10 lbs is good.

Also, how much weight you gain with any program is a factor of eating, not training. If you eat to gain 4 pounds, you'll gain 4 pounds. If you eat to gain 20, you'll gain 20. That's all diet planning.

Agree..

 

[Tom Treutlein]

Yeah, diet is key. The thing is, most people have seen an average of 4-6 lbs. gained on the program per cycle, from all the testimonies I'd read or gotten from 1v1 convos with people on the program.

 

[TheOak84]

I'd use bigger increments, 10 lbs is good.

so start 60 pounds lighter from the 15 rep max?

 

[casualbb]

Yes

 

[Backlash]

To clarify, use bigger increments (e.g. 10 pounds) for the heavier weights, (e.g. squats). Use the 5 lb increment for lighter weights (e.g. bb curl, overhead ext).

 

[JKurz1]

I'm confused...........for example Squats x 2 - 220, 225, 230, 235, 240, 245

what does this mean? 2 sets of squats?? How many reps? is it 220 the first session, 225 the second?

 

[resonator]

two weeks per cycle, 15 rep cycle, 10 rep cycle, 5 rep cycle and then another 5 rep cycle or heavy negative cycle.

So, Squats x 2 (2 sets of 15 reps for two weeks - (monday)220, (wednesday)225, (friday)230, (monday)235, (wednesday)240, (friday)245

then onto the 10 rep cycle etc...