Day 2 / Week 4/ Cycle 4: 14-07-2011

Deadlift
5 x 115
5 x 140
5 x 170


Good Morning
10 x 95
10 x 120
10 x 95
10 x 105
10 x 135


Hanging Leg Raises
15 x BW
12 x BW
8 x BW
10 x BW
8 x BW
8 x BW
8 x BW
6 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 55 mins

Notes:
-

Day 3 / Week 4/ Cycle 4: 15-07-2011

Barbell Bench Press
5 x 70
5 x 85
5 x 105


Dumbbell Bench Press
20 x 30
20 x 45
18 x 50
15 x 50
15 x 50
8 x 50


Dumbbell Rows
15 x 45
15 x 50
15 x 30
15 x 50
15 x 45


Cardio HIIT
0 mins


Duration of training (does not include cardio): 64 mins

Notes:
-

Day 4 / Week 4/ Cycle 4: 17-07-2011

Squat
5 x 115
5 x 140
5 x 170


Squat 2
10 x 155
10 x 155
10 x 155
10 x 155
10 x 155


Leg Extensions
10 x 70
10 x 60
10 x 70
10 x 70
10 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 40 mins

Notes:
-

Thanks!

The only stuff I did to aid squats were leg extensions and leg curls.... nothing else. I chose to go with big but boring as I just enjoy squatting more than doing more fancy leg workouts.

Mmm.. deadlift.. I could go heavier, but i still need to work on my grips... But I had quite a bit of a mental exhaustion on DL so I switched to Good Morning for this cycle. I still prefer DL back, more satisfying lol.

As for Bench, improving as well, but as you know its a slow steady progression.

Day 1 / Week 1/ Cycle 5: 20-07-2011

Military Press
5 x 75
5 x 90
6 x 100 + 3 x 100


Dips
5 x 17 x BW

superset with

Db Press
8 x 35 + 3 x 35
8 x 35 + 3 x 35
6 x 35 + 4 x 35
3 x 40 + 3 x 35 + 4 x 35


Chinups
9 x BW
8 x BW
6 x BW
7 x BW
5 x BW
5 x BW
5 x BW
5 x BW


Cardio HIIT
12 mins


Duration of training (does not include cardio): 65 mins

Notes:
-

This post has been edited by kaspersky-fan: Jul 26 2011, 10:42 PM

Day 2 / Week 1/ Cycle 5: 22-07-2011

Deadlift
5 x 190
5 x 220
5 x 250


Deadlift 2
10 x 190
10 x 190
10 x 190
10 x 135
10 x 135


Hanging Leg Raises
10 x BW
10 x BW
8 x BW
8 x BW
7 x BW
7 x BW
7 x BW
7 x BW
7 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 63 mins

Notes:
-

Day 3 / Week 1/ Cycle 5: 23-07-2011

Barbell Bench Press
5 x 115
5 x 135
10 x 150


Dumbbell Bench Press
20 x 35
15 x 50
13 x 60 + 3 x 60
10 x 60 + 5 x 60
4 x 65 + 4 x 60 + 5 x 50
1 x 60


Dumbbell Rows
13 x 50
10 x 60
12 x 50
10 x 65
15 x 35


Cardio HIIT
0 mins


Duration of training (does not include cardio): 67 mins

Notes:
-

Day 4 / Week 1/ Cycle 5: 24-07-2011

Squat
5 x 190
5 x 220
8 x 250


Squat 2
10 x 190
10 x 190
10 x 190
10 x 190
10 x 190


Leg Extensions
10 x 75
10 x 85
10 x 95
10 x 100
10 x 100


Cardio HIIT
0 mins


Duration of training (does not include cardio): 57 mins

Notes:
-

Day 1 / Week 2/ Cycle 5: 27-07-2011

Military Press
3 x 85
3 x 95
5 x 105


Dips
5 x 18 x BW

superset with

Db Press
10 x 35
6 x 35 + 4 x 35
5 x 35 + 5 x 30
10 x 25


Chinups
10 x BW
8 x BW
8 x BW
6 x BW
8 x BW
5 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 66 mins

Notes:
-

Day 2 / Week 2/ Cycle 5: 28-07-2011

Deadlift
3 x 205
3 x 235
3 x 265


Deadlift 2
10 x 205
10 x 185
10 x 185
10 x 165
10 x 145


Hanging Leg Raises
10 x BW
10 x BW
10 x BW
10 x BW
8 x BW
9 x BW
8 x BW
8 x BW
5 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 72 mins

Notes:
-

Day 3 / Week 2/ Cycle 5: 30-07-2011

Barbell Bench Press
3 x 125
3 x 140
6 x 160


Dumbbell Bench Press
20 x 35
16 x 45
15 x 60
15 x 60
9 x 65 + 6 x 60
3 x 65


Dumbbell Rows
15 x 45
11 x 60
10 x 70
10 x 70
18 x 35


Cardio HIIT
0 mins


Duration of training (does not include cardio): 76 mins

Notes:
-

Day 4 / Week 2/ Cycle 5: 31-07-2011

Squat
3 x 205
3 x 235
5 x 265


Squat 2
10 x 205
10 x 205
10 x 205
10 x 205
10 x 205


Leg Extensions
10 x 80
10 x 90
10 x 100
7 x 105
10 x 85
3 x 110


Cardio HIIT
0 mins


Duration of training (does not include cardio): 55 mins

Notes:
-

Day 1 / Week 3/ Cycle 5: 02-08-2011

Military Press
5 x 90
3 x 100
3 x 110


Dips
5 x 19 x BW

superset with

Db Press
8 x 35 + 3 x 35
6 x 35 + 4 x 35
10 x 25
10 x 25


Chinups
7 x BW
5 x BW
7 x BW
3 x BW
7 x BW
5 x BW
5 x BW
5 x BW
6 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 60 mins

Notes:
-

Day 2 / Week 3/ Cycle 5: 04-08-2011

Deadlift
5 x 220
3 x 250
3 x 280


Deadlift 2
10 x 220
10 x 220
10 x 200
10 x 185
10 x 155


Hanging Leg Raises
8 x BW
6 x BW
8 x BW
8 x BW
8 x BW
8 x BW
8 x BW
8 x BW
10 x BW
3 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 83 mins

Notes:
- so damn tiring...

Day 3 / Week 3/ Cycle 5: 07-08-2011

Barbell Bench Press
5 x 135
3 x 150
6 x 170


Dumbbell Bench Press
21 x 35
17 x 45
15 x 60
15 x 60 + 3 x 60
8 x 65 + 4 x 65 + 5 x 60
2 x 65


Dumbbell Rows
10 x 45
10 x 60
12 x 70
12 x 70
20 x 45


Cardio HIIT
0 mins


Duration of training (does not include cardio): 65 mins

Notes:
-

Day 4 / Week 3/ Cycle 5: 08-08-2011

Squat
5 x 220
3 x 250
5 x 280 + 3 x 280


Squat 2
10 x 220
10 x 220
10 x 220
10 x 220
10 x 220


Leg Extensions
10 x 85
10 x 95
10 x 105
10 x 110
10 x 95


Cardio HIIT
0 mins


Duration of training (does not include cardio): 69 mins

Notes:
-

thx bro, its in lbs, i did mention on the first page

Day 1 / Week 4/ Cycle 5: 11-08-2011

Military Press
5 x 50
5 x 60
5 x 70


Dips
5 x 15 x BW

superset with

Db Press
12 x 25
13 x 25
15 x 20
10 x 25 + 5 x 20


Chinups
10 x BW
7 x BW
8 x BW
6 x BW
4 x BW
6 x BW
3 x BW
6 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 62 mins

Notes:
-

Day 2 / Week 4/ Cycle 5: 12-08-2011

Deadlift
5 x 120
5 x 145
5 x 175


Deadlift 2
10 x 155
10 x 145
10 x 140
10 x 150
10 x 135


Hanging Leg Raises
10 x BW
10 x BW
10 x BW
8 x BW
10 x BW
8 x BW
9 x BW
9 x BW
3 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 62 mins

Notes:
-

Day 3 / Week 4/ Cycle 5: 14-08-2011

Barbell Bench Press
5 x 70
5 x 90
5 x 105


Dumbbell Bench Press
25 x 30
20 x 40
20 x 50
20 x 35
20 x 45


Dumbbell Rows
21 x 30
25 x 40
20 x 50
30 x 35
20 x 45


Cardio HIIT
0 mins


Duration of training (does not include cardio): 73 mins

Notes:
-