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  #11  
Old 01-15-2012, 08:14 PM
Helmholtz Helmholtz is offline
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1/14 Back and Shoulders Hypertrophy

Bent over rows (speed work) 105x3, 6 sets
Rack chins BWx10, 3 sets
Seated cable rows 135x8, 3 sets
Dumbbell rows (braced against incline bench) 22.5x10, 2 sets
Close grip pulldowns 105x16, 2 sets
Seated DB shoulder press 35x10, 3 sets
Upright rows 50x12, 2 sets
Side lateral raises 12.5x10, 3 sets
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  #12  
Old 01-15-2012, 08:16 PM
Helmholtz Helmholtz is offline
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1/15 Lower Hypertrophy

Leg presses (speed work) 140x3, 6 sets
Hack squats 140x10, 5 sets
Leg extensions 40x18, 2 sets
Romanian deadlifts 115x8, 3 sets
Lying leg curls 30x18, 3 sets
Standing calf raises 75x12, 4 sets
Seated calf raises 70x15, 3 sets
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  #13  
Old 01-16-2012, 04:28 PM
Helmholtz Helmholtz is offline
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1/16 Chest and Arms Hypertrophy

DB bench (speed work) 35x3, 6 sets
Incline DB bench 35x10, 3 sets
Hammer strength chest press 90x10, 3 sets
Incline DB flys 20x10, 2 sets
Preacher curls 60x8, 3 sets
Concentration curls 17.5x12, 2 sets
Spider curls 30x16, 2 sets
Seated triceps extension 50x10, 3 sets
Rope pressdowns 30x14, 2 sets
Cable kickbacks 20x10, 2 sets
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  #14  
Old 01-18-2012, 04:47 PM
Helmholtz Helmholtz is offline
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1/18 Upper Power

Bent over rows 135x3, 3 sets
Pullups BWx7, 2 sets
Lat pulldown 150x5, 2 sets
DB bench press 65x5, 3 sets
Dips BWx12, 2 sets
DB shoulder press 45x6, 3 sets
Cambered bar curl 70x7, 3 sets
Skullcrushers 60x6, 3 sets

Pretty happy with my progress in everything except for pullups. I've started setting a total number that I get to regardless of how many sets it takes me and I just record the number of reps for the first 2 sets to mark progress. So I did 25 total pullups today and will shoot for 30 next time. If anyone has any tips for increasing pullup strength I would appreciate the advice.

Also think I need to drop the weight for the bent over rows. Fell like I'm using body momentum too much and not controlling the weight enough. Will drop to a weight that I can completely dominate and move up from there.
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  #15  
Old 01-20-2012, 05:31 PM
Helmholtz Helmholtz is offline
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1/20 Lower Power

Squats 185x3, 3 sets
Hack squats 190x6, 2 sets
Leg extensions 100x6, 2 sets
Stiff legged deadlifts 145x6, 3 sets
Lying leg curls 60x6, 2 sets
Standing calf raises 120x6, 3 sets
Seated calf raises 100x6, 2 sets
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  #16  
Old 01-23-2012, 05:09 PM
Helmholtz Helmholtz is offline
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1/23 Back and Shoulders Hypertrophy

Bent over rows (speed work) 105x3, 6 sets
Rack chins BWx12, 3 sets
Seated cable rows 135x10, 3 sets
DB rows (braced against incline bench) 25x8, 2 sets
Close grip pulldowns 120x10, 2 sets
DB shoulder presses 37.5x10, 3 sets
Upright rows 50x15, 2 sets
Side lateral raises 10x12, 3 sets
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  #17  
Old 01-24-2012, 10:19 PM
Helmholtz Helmholtz is offline
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1/24 Lower Hypertrophy

Squats (speed work) 115x3, 6 sets
Hack squats 160x8, 3 sets
Leg press 180x15, 2 sets
Leg extensions 50x15, 2 sets
Romanian deadlifts 125x8, 3 sets
Lying leg curls 40x12, 3 sets
Standing calf raises 90x12, 4 sets
Seated calf raises 90x10, 3 sets
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  #18  
Old 01-25-2012, 05:55 PM
Helmholtz Helmholtz is offline
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1/25 Chest and Arms Hypertrophy

Bench press (speed work) 115x3, 6 sets
Incline bench 115x8, 3 sets
Hammer strength chest press 90x12,3 sets
Cambered bar curls 60x8, 3 sets
Concentration curls 20x10, 2 sets
Spider curls 40x12, 2 sets
Seated triceps extension (cambered bar) 50x12, 3 sets
Rope pressdowns 40x12, 2 sets
Cable kickbacks 20x12, 2 sets
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  #19  
Old 09-21-2012, 10:54 PM
Helmholtz Helmholtz is offline
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I'm back! (I hope). So when I last tried to put some mass on last winter I had a shoulder injury that was worse than I realized that didn't hold up to the increased intensity lifting. So by Feb. I had to take a break from lifting for a few months. I started extremely light lifting about 4 months ago and have slowly increased intensity as my shoulder recovered. Now I feel like my shoulder has completely healthy and haven't had any problems for a couple of months so I'm going to once again attempt to add some mass on.

I currently weigh around 140 lbs at about 7-8% BF. I hope to get to around 150 lbs and stay around 7-8% BF in a few months. I tested my 1RM on bench today and it was 205 lbs. So I am making my immediate goal to be getting to 143 lbs and a 1RM of 225 by the end of October. I am once again going to go with the PHAT routine as I was making good progress when last using it.
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  #20  
Old 09-21-2012, 10:59 PM
Helmholtz Helmholtz is offline
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9/21 Upper Power
Bent over row 105x3, 3 sets
Pull ups BWx7, 4 sets
Bench press 165x5, 3 sets
Decline bench 155x5, 3 sets
Shoulder press 75x6, 3 sets
Cambered bar curls 60x6, 3 sets
Triceps extensions 50x6, 3 sets

Estimating on the weight for the curls and triceps extensions since I was using a friend's equipment and I'm not sure how much his EZ curl bar weighs
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