Day 1 / Week 1/ Cycle 6: 23-08-2011

Military Press
5 x 80
5 x 90
6 x 105


Dips
15 x BW
15 x BW + 10lbs
15 x BW + 10lbs
15 x BW + 20lbs
15 x BW + 20lbs


Chinups
8 x BW
8 x BW
8 x BW
7 x BW
6 x BW
7 x BW
6 x BW


Cardio HIIT
0 mins


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

Notes:
-had a week break... maybe i shouldn't

This post has been edited by kaspersky-fan: Aug 29 2011, 02:18 AM

Day 2 / Week 1/ Cycle 6: 25-08-2011

Deadlift
5 x 195
5 x 225
8 x 255


Deadlift 2
10 x 195
10 x 195
10 x 195
10 x 175
10 x 155


Hanging Leg Raises
8 x BW
7 x BW
7 x BW
7 x BW
7 x BW
7 x BW
8 x BW
8 x BW
8 x BW
8 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 85 mins

Notes:
-

This post has been edited by kaspersky-fan: Aug 29 2011, 02:56 AM

Day 3 / Week 1/ Cycle 6: 27-08-2011

Barbell Bench Press
5 x 120
5 x 135
8 x 155


Dumbbell Bench Press
16 x 35
17 x 45
15 x 60
14 x 60 + 3 x 60
6 x 65 + 4 x 65 + 5 x 60


Dumbbell Rows
11 x 45
11 x 60
10 x 65
12 x 35
10 x 65


Cardio HIIT
0 mins


Duration of training (does not include cardio): 79 mins

Notes:
- Flu

This post has been edited by kaspersky-fan: Aug 29 2011, 02:56 AM

Day 4 / Week 1/ Cycle 5: 28-08-2011

Squat
5 x 195
5 x 225
5 x 255


Squat 2
10 x 195
10 x 195
10 x 195
10 x 195
10 x 195


Leg Curls
10 x 45
10 x 55
10 x 65
10 x 70
10 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 61 mins

Notes:
-Flu... felt like jelly after squat2...

This post has been edited by kaspersky-fan: Aug 29 2011, 02:55 AM

Day 1 / Week 2/ Cycle 6: 30-08-2011

Military Press
3 x 85
3 x 100
5 x 110


Dips
15 x BW
15 x BW + 10lbs
15 x BW + 20lbs
15 x BW + 30lbs
15 x BW + 35lbs


Chinups
9 x BW
9 x BW
8 x BW
8 x BW
8 x BW
8 x BW
10 x BW


Cardio HIIT
0 mins


Duration of training (does not include cardio): 58 mins

Notes:
-Start to enjoy more weighted dips =)

Day 2 / Week 2/ Cycle 6: 31-08-2011

Deadlift
3 x 210
3 x 240
5 x 270


Deadlift 2
10 x 210
10 x 210
10 x 175
10 x 155
10 x 155


Reverse Crunch
5 x 15 x BW


Cardio HIIT
0 mins


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

Notes:
- Got tired of leg hanging raise for a while... need a change for a moment.

Day 3 / Week 2/ Cycle 6: 03-09-2011

Barbell Bench Press
3 x 130
3 x 145
6 x 165 + 5 x 165


Dumbbell Bench Press
17 x 30
15 x 45
15 x 60
13 x 60 + 5 x 60
7 x 65 + 4 x 65 + 3 x 60
1 x 70


Dumbbell Rows
12 x 45
12 x 60
12 x 65
10 x 70
10 x 75


Cardio HIIT
0 mins


Duration of training (does not include cardio): 100 mins

Notes:
- More flu...

Day 4 / Week 2/ Cycle 6: 04-09-2011

Squat
3 x 220
3 x 250
5 x 280


Squat 2
10 x 210
10 x 210
10 x 210
10 x 210
10 x 210


Leg Curls
10 x 60
10 x 70
10 x 50
10 x 80
10 x 65


Cardio HIIT
0 mins


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

Notes:
-For Squat(1), miscalculated the plates, should have been start with 210lbs followed by +30 lol.
-At the end of Squat 2, I'm panting like I got chased by a dog, lol.

This post has been edited by kaspersky-fan: Sep 13 2011, 01:11 PM

Day 1 / Week 3/ Cycle 6: 06-09-2011

Military Press
5 x 90
3 x 105
4 x 115


Dips
15 x BW + 10lbs
15 x BW + 20lbs
15 x BW + 35lbs
15 x BW + 35lbs
15 x BW


Chinups
8 x BW
8 x BW
7 x BW
7 x BW
5 x BW
6 x BW
5 x BW
4 x BW + 10lbs


Cardio HIIT
0 mins


Duration of training (does not include cardio): 68 mins

Notes:
-When work is a b!tch.

Day 2 / Week 3/ Cycle 6: 08-09-2011

Deadlift
5 x 225
3 x 255
4 x 285


Deadlift 2
10 x 225
10 x 195
10 x 185
10 x 175
10 x 155


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


Cardio HIIT
0 mins


Duration of training (does not include cardio): 89 mins

Notes:
- Lets take a moment to puke.

Day 3 / Week 3/ Cycle 6: 10-09-2011

Barbell Bench Press
5 x 135
3 x 155
5 x 175


Dumbbell Bench Press
15 x 35
17 x 45
15 x 60
13 x 60 + 5 x 60
7 x 65 + 13 x 45


Dumbbell Rows
12 x 35
12 x 60
10 x 70
10 x 80
10 x 70


Cardio HIIT
0 mins


Duration of training (does not include cardio): 81 mins

Notes:
- Managed to pull back the drifting intensity

Day 4 / Week 3/ Cycle 6: 11-09-2011

Squat
5 x 225
3 x 255
5 x 285


Squat 2
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225


Leg Curls
10 x 65
10 x 75
10 x 85
10 x 55
10 x 75


Cardio HIIT
0 mins


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

Notes:
-Phew!

Day 1 / Week 4/ Cycle 6: 13-09-2011

Military Press
5 x 50
5 x 60
5 x 75


Dips
15 x BW + 10lbs
15 x BW + 25lbs
15 x BW + 25lbs
15 x BW + 35lbs
15 x BW + 25lbs


Chinups
8 x BW
8 x BW
8 x BW
8 x BW
7 x BW
6 x BW
5 x BW + 10lbs
3 x BW + 25lbs


Cardio HIIT
0 mins


Duration of training (does not include cardio): 50 mins

Notes:
-Chillax week.

Day 2 / Week 4/ Cycle 6: 15-09-2011

Deadlift
5 x 120
5 x 150
5 x 180


Deadlift 2
10 x 170
10 x 160
10 x 150
10 x 150
10 x 150


Hanging Leg Raises
10 x BW
12 x BW
10 x BW
10 x BW
10 x BW
11 x BW
8 x BW
5 x BW


Cardio HIIT
0 mins


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

Notes:
- Correlation -> Lower DL poundages, higher HLR reps achieved, lol.

Day 3 / Week 4/ Cycle 6: 16-09-2011

Barbell Bench Press
5 x 75
5 x 90
5 x 110


Dumbbell Bench Press
22 x 30
20 x 45
15 x 45
15 x 30
15 x 45


Dumbbell Rows
15 x 35
15 x 50
15 x 35
15 x 50
16 x 50


Cardio HIIT
0 mins


Duration of training (does not include cardio): 58 mins

Notes:
- Low energy, 6 hrs sleep perhaps, but its a deload week, not a prob.

Day 4 / Week 4/ Cycle 6: 18-09-2011

Squat
5 x 120
5 x 150
5 x 180


Squat 2
10 x 150
10 x 150
10 x 160
10 x 160
10 x 150


Leg Curls
10 x 57.5
10 x 67.5
10 x 77.5
10 x 55
10 x 60


Cardio HIIT
0 mins


Duration of training (does not include cardio): 43 mins

Notes:
-

Day 1 / Week 1/ Cycle 7: 20-09-2011

Military Press
5 x 85
5 x 100
5 x 110

4x110
8x85


Dips
15 x BW
15 x BW
15 x BW + 15lbs
15 x BW + 20lbs
15 x BW + 30lbs

superset with

Barbell Press
15 x 65
15 x 50
12 x 65
10 x 75 + 4 x 75



Chinups
10 x BW
10 x BW
10 x BW
6 x 10 lbs + 4 x BW
4 x 25 lbs + 3 x 10 lbs + 3 x BW



Cardio HIIT
0 mins


Duration of training (does not include cardio): 96 mins

Notes:
- Cycle 7.. wow 1/2 year with 5/3/1... hands got itchy, added a barbell press supersetter.

This post has been edited by kaspersky-fan: Oct 4 2011, 02:14 PM

Day 2 / Week 1/ Cycle 7: 22-09-2011

Deadlift
5 x 205
5 x 235
6 x 265


Deadlift 2
10 x 205
10 x 185
10 x 175
10 x 165
10 x 155


Hanging Leg Raises
10 x BW
10 x BW
10 x BW


Reverse Crunch
15 x BW
15 x BW
15 x BW



Cardio HIIT
0 mins


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

Notes:
- Shoulder was feelin a bit under the weather... decided to strain less with some reverse crunch replacement instead of HLR.

This post has been edited by kaspersky-fan: Oct 4 2011, 02:15 PM

Day 3 / Week 1/ Cycle 7: 24-09-2011

Barbell Bench Press
5 x 125
5 x 140
8 x 160


Dumbbell Bench Press
15 x 35
15 x 60
13 x 60 + 5 x 60
11 x 65 + 5 x 65
5 x 70 + 1 x 70 + 2 x 60 + 9 x 35


Dumbbell Rows
10 x 35
10 x 60
10 x 70
10 x 75
10 x 80


Cardio HIIT
0 mins


Duration of training (does not include cardio): 88 mins

Notes:
-

This post has been edited by kaspersky-fan: Oct 4 2011, 02:16 PM

Day 4 / Week 1/ Cycle 7: 25-09-2011

Squat
5 x 205
5 x 235
10 x 265


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


Leg Extensions
10 x 60
10 x 75
10 x 85
10 x 100
10 x 110


Cardio HIIT
0 mins


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

Notes:
- Just perfect.

This post has been edited by kaspersky-fan: Oct 4 2011, 02:16 PM