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**You may decide to start in the 10-12 rep range with lower weights while you adjust to the exercises
**Then move to the 8-10 range, then 6-8 and finally 4-6 reps
Day 2: Back, Biceps, Abs Week 1 Phase 1
Thu 04/02/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Deadlif 6:00:00 - 12 12 Slow, Rest 1 min -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - - 6 4-6 Rest 3-4 - -
2 6:13:00 - - 6 4-6 -
3 6:17:00 4 - 6 4-6 -
Barbell Row 6:21:00 - - 6 4-6 - -
2 6:25:00 - - 6 4-6 -
3 6:29:00 4 - 6 4-6 -
Wide-Grip Pull-up6:33:00 - - 6 4-6 - -
or Chin-up 6:37:00 - - 6 4-6 -
3 6:41:00 4 - 6 4-6 -
Barbell Curl 6:45:00 - - 6 4-6 - -
2 6:49:00 - - 6 4-6 -
3 6:53:00 4 - 6 4-6 -
Barbell Deadlift
week 1 2 3 4 5 6 7 8
weight
reps
1RM - - - - - - - -
0%
Barbell Curl
week 1 2 3 5 6 7
weight
reps
1RM - - - - - -
0%
Day 3: Upper Body and Cal Week 1 Phase 1
Tue 05/01/2016 Time Wt. Used Reps Target Comments 1RM
Incline Bench P6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 4 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - - 6 4-6 Rest 3-4 - -
2 6:13:00 - - 6 4-6 -
3 6:17:00 4 - 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 4 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - - 6 4-6 Rest 3-4 - -
2 6:34:00 - - 6 4-6 -
3 6:38:00 4 - 6 4-6 -
Side Lateral Rais 6:42:00 - - 6 4-6 - -
2 6:46:00 - - 6 4-6 -
3 6:50:00 4 - 6 4-6 -
Bent Over Rear D6:54:00 - - 6 4-6 - -
2 6:58:00 - - 6 4-6 -
3 7:02:00 4 - 6 4-6 -
How your weight changes depending on the reps you do, but keeping the same 1RM
Weight 96.8 ### ### ### ### 79.0 ### ### 66.7
Reps 1 2 4 5 6 8 10 12 15
1RM 100.0 ### ### ### ### 100.0 ### ### 100.0
Barbell Squat
week 1 2 3 4 5 6 7 8
weight
reps
1RM - - - - - - - -
0%
Leg Press
week 1 2 3 5 6 7
weight
reps
1RM - - - - - -
0%
Strength A Day 1: Monday Week 4 Phase 1
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 2: Wednes Week 4 Phase 1
Tue 26/01/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength A Day 3: Friday Week 4 Phase 1
Thu 28/01/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 1: Monday Week 8 Phase 1
### Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 2: Wednes Week 8 Phase 1
Tue 23/02/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Military Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Seated or Standi 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -
Strength B Day 3: Friday Week 8 Phase 1
Thu 25/02/2016 Time Wt. Used Reps Target Comments 1RM
Barbell Squat 6:00:00 - 12 12 Slow, Rest 1 min - -
6:02:00 - 10 10 Faster pace Rest 1 min
6:04:00 - 5 4 Moderate pace, Rest 1 min
6:06:00 - 1 1 Rest 2-3 min 3
1 6:09:00 - 6 4-6 Rest 3-4 - -
2 6:13:00 - 6 4-6 -
3 6:17:00 4 6 4-6 -
Bench Press 6:21:00 - 12 12 Slow, Rest 1 min - -
Flat Barbell 6:23:00 - 10 10 Faster pace Rest 1 min
6:25:00 - 5 4 Moderate pace, Rest 1 min
6:27:00 - 1 1 Rest 2-3 min 3
1 6:30:00 - 6 4-6 - -
2 6:34:00 - 6 4-6 -
3 6:38:00 4 6 4-6 -
Barbell Deadlif 6:42:00 - 12 12 Slow, Rest 1 min - -
6:44:00 - 10 10 Faster pace Rest 1 min
6:46:00 - 5 4 Moderate pace, Rest 1 min
6:48:00 - 1 1 Rest 2-3 min 3
1 6:51:00 - 6 4-6 - -
2 6:55:00 - 6 4-6 -
3 6:59:00 4 6 4-6 -