Sunday, 23/11/08.

Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets.

A1. Military press [Tempo 201]

80 x 5 reps
80 x 5 reps
75 x 5 reps
75 x 5 reps
75 x 5 reps

A2. Incline lateral raise [Tempo 602]

15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps

B1. Alternate dumbell shoulder
press [Tempo 201]

30lbs x 5 reps
30lbs x 5 reps
35lbs x 5 reps
40lbs x 5 reps
40lbs x 5 reps

B2. Cable front raise [Tempo 602]

10lbs x 5 reps
10lbs x 5 reps
10lbs x 5 reps
10lbs x 5 reps
10lbs x 5 reps

C1. Cable row to the neck [Tempo 201]

28lbs x 5 reps
28lbs x 5 reps
28lbs x 5 reps
28lbs x 5 reps
28lbs x 5 reps

C2. Incline rear deltoid raise [Tempo 602]

15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps

No form today. Most probably not enough sleep.

This post has been edited by Disciple: Nov 30 2008, 07:55 AM

here's the tits i promised...

omg you are huge.

nah, i think you just got tricked...those are all fats...haha

no i meant in here

whos' that? and why Japs are HUGE ... lol

Chow

owh..my bad..

i dont know who is that..but she is definitely one hot chick and kinda look like a classmate of mine

This post has been edited by Disciple: Nov 25 2008, 07:20 AM

So that's your source of motivation

Week 4
Tuesday, 25/11/08.

Chest and back. 120 seconds rest between supersets.

A1. Bench press [Tempo 201]

115lbs x 5 reps
115lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps

A2. Flat dumbell flies [Tempo 602]

20lbs x 5 reps
20lbs x 5 reps
20lbs x 5 reps
20lbs x 5 reps
20lbs x 5 reps

B1. Incline bench press [Tempo 201]

95lbs x 5 reps
95lbs x 5 reps
105lbs x 5 reps
105lbs x 5 reps
95lbs x 5 reps

B2. Incline dumbell flies [Tempo 602]

20lbs x 5 reps
20lbs x 5 reps
20lbs x 5 reps
20lbs x 5 reps
20lbs x 5 reps

C1. Lat pulldown [Tempo 201]

170lbs x 5 reps
170lbs x 5 reps
170lbs x 5 reps
170lbs x 5 reps
170lbs x 5 reps

C2. 1 Arm Row [Tempo 602]

45lbs x 5 reps
45lbs x 5 reps
45lbs x 5 reps
45lbs x 5 reps
45lbs x 5 reps

D1 Bent over row [Tempo 201]

95lbs x 5 reps
115lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps

D2. Seated cable row (Medium grip) [Tempo 602]

125lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps
125lbs x 5 reps

Wow..CF's toilet stinks of shit. I mean i almost puked when i went in to take a leak. I mean really, the smell of shit was everywhere lol...No ventilation and the shit smell was everywhere.



This post has been edited by Disciple: Nov 25 2008, 03:07 PM

yep motivation

i want to know her....loll....if "that" also the same

Chow

huhuhuhu
i thought it s you

lol you guys...anyway


motivation...better put a spoiler to it dont wanna get banhammered for this lol...my warn level is reaching its all year high already

This post has been edited by Disciple: Nov 26 2008, 07:28 AM

Wednesday, 26/11/08.

Legs and abs. 120 seconds rest between supersets.

A1. Squat [Tempo 201]

95lbs x 5 reps
115lbs x 5 reps
115lbs x 5 reps
135lbs x 5 reps
135lbs x 5 reps

A2. DB lunges [Tempo 602]

25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps

B1. Seated leg press [Tempo 201]

68kg x 5 reps
86kg x 5 reps
105kg x 5 reps
105kg x 5 reps
105kg x 5 reps

B2. Leg curls [Tempo 602]

120lbs x 5 reps
120lbs x 5 reps
120lbs x 5 reps
120lbs x 5 reps
120lbs x 5 reps

C1. Sumo deadlift [Tempo 201]

185lbs x 5 reps
225lbs x 3 reps
205lbs x 4 reps
205lbs x 3 reps
205lbs x 3 reps

C2. Deadlift [Tempo 602]

Skipped

D1 Abs crunch(Weighted) [Tempo 201]

Skipped

D2. Eagle abs crunches [Tempo 602]

Skipped

Abs skipped again because many were waiting for the machines.
Kthxbai

tits later

Friday, 28/11/08.

Biceps and triceps. 120 seconds rest between supersets.

A1. EZ bar curl [Tempo 201]

75lbs x 5 reps
75lbs x 5 reps
75lbs x 5 reps
75lbs x 5 reps
75lbs x 5 reps

A2. DB curls [Tempo 602]

25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps

B1. Preacher curls [Tempo 201]

65lbs x 5 reps
65lbs x 5 reps
65lbs x 5 reps
65lbs x 5 reps
65lbs x 5 reps

B2. Hammer curls [Tempo 602]

25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps
25lbs x 5 reps

C1. Dips [Tempo 201]

BW +10lbs x 5 reps
BW +10lbs x 5 reps
BW +10lbs x 5 reps
BW +10lbs x 5 reps
BW +10lbs x 5 reps

C2. Decline tricep extension [Tempo 602]

60lbs x 5 reps
60lbs x 5 reps
60lbs x 5 reps
60lbs x 5 reps
60lbs x 5 reps

D1. Lying tricep extension [Tempo 201]

60lbs x 5 reps
60lbs x 5 reps
60lbs x 5 reps
60lbs x 5 reps
60lbs x 5 reps

D2. Cable pressdown [Tempo 602]

28 x 5 reps
28 x 5 reps
28 x 5 reps
28 x 5 reps
28 x 5 reps


Hurray, I finally managed to do weighted dips. Awesome.

anyways, here are the tits i promised

Sunday, 30/11/08.

Anterior/medial deltoid and rear deltoid. 120 seconds rest between supersets.

A1. Military press [Tempo 201]

75 x 5 reps
75 x 5 reps
80 x 5 reps
80 x 5 reps
85 x 5 reps

A2. Incline lateral raise [Tempo 602]

15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps

B1. Alternate dumbell shoulder
press [Tempo 201]

30lbs x 5 reps
35lbs x 5 reps
35lbs x 5 reps
40lbs x 5 reps
40lbs x 5 reps

B2. Cable front raise [Tempo 602]

10lbs x 5 reps
10lbs x 5 reps
10lbs x 5 reps
10lbs x 5 reps
10lbs x 5 reps

C1. Cable row to the neck [Tempo 201]

31.5lbs x 5 reps
31.5lbs x 5 reps
31.5lbs x 5 reps
31.5lbs x 5 reps
31.5lbs x 5 reps

C2. Incline rear deltoid raise [Tempo 602]

15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps
15lbs x 5 reps

I'm interested to this program as well. Do you kind to explain what is tempo of 201 and 602?

Basically this program is all about superset right?

tempo = speed? Do show some progressive pics .

Nice, the tempo of 201 means this

# Example: 2/0/1
# Eccentric / Stretched / Concentric

so taking the bench press for example, it means you lower the bar in 2 seconds, no pause, then push up in 1 sec.

another example would be if you're doing dumbell rows, you lower the DB in 2 seconds and pulling it up in 1sec.

another example would be when you are doing pull ups, the eccentric movement will be when you lower yourself down (extending the arms) while the concentric movement is when you pull yourself up.

to keep it simple i always think of it this way, concentric is when we are putting effort while eccentric is the phase which is easier (or in other words you relax abit).

tempo yeah speed...
what pics we talking about here togtfo