IM BACK!

[kaoshjerte]

Jeg har fundet det her, fra West-side acedemy. Jeg har sakset lidt i det, og tilpasset det til det jeg ville have.

Med uvurderlig hjælp fra Don Landau!

Jeg er startet på det, men mente at det måske var på tide at komme tilbage hertil, og give det et skud :D

And here after follows the account of the great battle, of Hole-in-the-Wall:

Week 1

Day 1 (max effort squat day)

Dead lift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Glute Ham Raises: 3 sets of 10 reps. Stress the eccentric, try to get a four count on they way down.

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Straight Leg Raises: 5 sets of 15 reps

Day 2 (max effort bench day)

Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max.

Lying Barbell tricep extensions: 6 sets of 10 reps

Push Downs: 3 sets of 10

One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 50% of 1RM (45 to 60 sec rest between sets)

Reverse Hypers: 3 sets of 8 reps using the small strap

One Leg Squats: 4 sets of 10 with each leg

Underhand Yates rows: 4 sets of 6 reps

Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips; (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps

Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 rep

Week 2

Day 1 (max effort squat day)

Dead lift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raises: 3 sets of 8 reps. Stress the eccentric, try to get a four count on they way down.

pull throughs : 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)

Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Lying Barbell Tricep Extensions: 6 sets of 10 reps

Push Downs: 3 sets of 10

One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 54 % of 1RM; (45 to 60 sec rest between sets)

pull throughs: 3 sets of 8 reps using the small strap

One Leg Squats: 4 sets of 10 with each leg

Underhand Yates row: 4 sets of 6 reps

Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps

Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 3

Day 1 (max effort squat day)

Dead lift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raises: 3 sets of 8 reps using the small strap

Pull throughs : 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Straight Leg Raises: 3 sets of 20 reps

Day 2 (max effort bench day)

Board Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Lying Barbell Tricep Extensions: 6 sets of 10 reps

Push Downs: 3 sets of 10

One Arm Press: 3 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 56 % of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 3 sets of 8 reps using the small strap

One Leg Squats: 4 sets of 10 with each leg

Dumbbell Rows: 4 sets of 6 reps

Barbell Shrugs: 3 sets of 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Lying Dumbbell Tricep Extensions: 4 sets of 8 reps

Dumbbell Side Raises: 3 sets of 10 reps

Bent Over Dumbbell Side Raises: 3 sets of 10 reps

Week 4

Day 1 (max effort squat day)

Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Partial Deadlifts: 3 sets of 20 reps

Pull throughs 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Close grip incline press: work up to 2 sets of 3 reps

Incline Dumbbell Press: 2 sets of 10

Seated dumbbell Cleans: 4 sets of 8

Straight Leg Raises: 5 sets of 15

Day3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 60 % of 1RM ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Pull throughs: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps

Glute Ham Raise: 3 sets of 6 reps

Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10

Front Plate Raises: 3 sets of 10 reps

Week 5

Day 1 (max effort squat day)

Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Partial Deadlifts: 3 sets of 20 reps

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Close grip incline Triceps press: work up to 2 sets of 3 reps

Incline Dumbbell Press: 2 sets of 10

Seated Dumbbell Cleans: 4 sets of 8

Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 50% of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps

Glute Ham Raise: 3 sets of 6 reps

Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.

Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10

Front Plate Raises: 3 sets of 10 reps

Week 6

Day 1 (max effort squat day)

Low Box Squat: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Partial Deadlifts: 3 sets of 20 reps

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Floor Press: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Close grip incline triceps press: work up to 2 sets of 3 reps

Incline Dumbbell Press: 2 sets of 10

Seated dumbbell Cleans: 4 sets of 8

Straight Leg Raises: 5 sets of 15

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 52 % of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 5 sets of 8 reps

Chest supported Rows: 4 sets of 8 reps

Glute Ham Raise: 3 sets of 6 reps

Pull Down Abs: 5 sets of 10 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Close Grip Bench Press: work up to 2 sets of 3

One Arm Dumbbell Extensions: 3 sets of 10

Front Plate Raises: 3 sets of 10 reps

Week 7

Day 1 (max effort squat day)

Deadlift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Lunges: 4 sets of 10 reps (each leg)

Pull throughs: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)

Seated dumbbell Shoulder Press: 5 sets 10 reps

Incline Barbell Tricep Extensions: 5 sets 6 reps

face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 54 % of 1RM ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy double. This is not a maximum attempt so do not miss the attempts.

Pull through: 4 sets 8 reps

Pull Downs: 3 sets 8 reps

Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

* after your sets of box squats work up to a heavy single. This is not a maximum attempt so do not miss the attempts.

Dumbbell Tricep Extensions: 4 sets of 6 reps

Reverse Grip Push Downs: 3 sets of 15 reps

Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

Pull Down Abs: 5 sets 10 reps

Week 8

Day 1 (max effort squat day)

Deadlift variation: warm up doing sets of three reps until you feel that you can no longer perform three reps. At this point drop the reps to one and continuing working up to a one rep max

Glute Ham Raise: 5 sets of 5 reps

Lunges: 4 sets of 10 reps (each leg)

Pull through: 3 sets of 8 reps using the small strap

Pull Down Abs: 5 sets of 10 to 15 reps

Day 2 (max effort bench day)

Ball Press: 3 sets of 20 reps (avg. rest period = 5 min)

Seated dumbbell Shoulder Press: 5 sets 10 reps

Incline Barbell Tricep Extensions: 5 sets 6 reps

face Pulls: 5 sets 15 reps

Day 3 (dynamic effort squat day)

Box Squats: 10 sets of 2 reps with 62 % of 1RM ; (45 to 60 sec rest between sets)

Pull throughs: 4 sets 8 reps

Pull Downs: 3 sets 8 reps

Glute Ham Raise: 4 sets 15 reps

Day 4 (dynamic effort bench day)

Bench Press: 10 sets of 3 reps with 60% of 1RM; use three different grips ; (45 to 60 sec rest between sets)

Dumbbell Tricep Extensions: 4 sets of 6 reps

Reverse Grip Push Downs: 3 sets of 15 reps

Front - Side - Rear Delt Combo Raise: 2 sets of 60 reps (20 each raise)

Pull Down Abs: 5 sets 10 reps

Week 9

Day 1 (max day) near end of week

Box Squat: work up to a 1 rep max

Bench Press: work up to a 1 rep max

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Edited August 3, 2009 by kaoshjerte

[kaoshjerte]

Der er forbløffende lidt feedback

[Gudderman]

Der er jo ingen der gider sidde og læse alt det igennem...