GND123 Training Log

[GND123]

I am doing a program by Christian Thibadeau or whatever called I BODY BUILDER.
Phase1 Shoulders Week 1
Monday:
A)Top Half overhead seated press from pins:
3-135 3-185 (feeler sets)
3-225
3-245
3-275

B) High Incline Bench Press (about 70 degrees)
3-135
3-155
3-175
3-195
3-215
3-235

C) Push Press (ratchet set)
1-135
3-135
1-145
3-145
1-155
3-155
Max Reps (do as many as possible)-
135-8

Tuesday
A1) Leg Press
1-335
3-335
1-385
3-385
Max Rep
335-15

A2) Leg Curl(these are supersetted 45 seconds between each set, less time if possible i take about 30)
1-225
3-225
1-245
3-245
Max Rep
205-10

B1) Low Incline Press from pins
1-185
3-185
1-205
3-205
Max Rep
185-10

B2) Seated Cable Row
1-150
3-150
1-160
3-160
Max Rep
130-7

C1) Tricep Barbell Extensions from pins
3- 40
3-50
3-60
3-70
Max Rep
50-9

C2) Preacher Curl
50-3
60-3
70-3
80-3
Max Rep
60-8

These Workouts should NOT last more than 40-45minutes.

[GND123]

Wednesday Shoulder Phase Week 1
A1) Top Half Seated Overhead Press from Pins
225-2
225-2
225-2
225-2
225-2
225-2
225-2
A2) Dumb bell Lateral Raise
20-2
20-2
20-2
20-2
20-2
20-2
20-2
A3) Push Press
135-2
135-2
135-2
135-2
135-2
135-2
135-2
A4) Dumbbell Front Raise
20-2
20-2
20-2
20-2
20-2
20-2
20-2

B1) High Power Pull
95-2
95-2
95-2
95-2
95-2
95-2
95-2
B2) Low Power Pull
185-2
185-2
185-2
185-2
185-2
185-2
185-2
B3) Upright Row
65-2
65-2
65-2
65-2
65-2
65-2
65-2
B4) Face Pull
30-2
30-2
30-2
30-2
30-2
30-2
30-2

All A's are supersetted. Then All B's are supersetted. 15seconds max between each superset. After completing a superset, 30-45sec of rest max. I was taking about 30 seconds.

[GND123]

Thursday: OFF. Did cardio and some abs and reverse hypers

Friday Shoulder Phase Week 1

A1) Push Press
3-135
3-135
3-135
3-135
3-135
3-135

A2) Dumbbell Press
3-60
4-60
5-60
5-60
5-60
5-60

B1) Power Snatch
115-3
115-3
115-3
115-3
115-3
115-3

B2)Dumbbell Upright Row
35-3
35-4
35-5
35-5
35-5
35-5

[roadwarrior]

Lots of work here GND... what are your goals?

[GND123]

to gain strength and size. while trying to lose fat. yeah i know its alot of work. i usually do this routine for 2-3 weeks each phase. then take a week for high reps so my CNS can recover. seems like alot of work, but reps are low.

[roadwarrior]

Keep it up. Looks like a good program.

[GND123]

thanks roadwarrior

[GND123]

Saturday Shoulder Phase Week 1
A1) Deadlift
225-3
275-3
315-3
365-3
Max Rep 315-12

A2) Leg Extension
135-3
145-3
155-3
165-3
Max Rep 135-15

B1) Chin-up
0lb-3
0lb-3
0lb-3
0lb-3
Max Rep - 5
These kinda hurt my wrists, i usually do pullups

B2) Floor Fly
35-3
40-3
45-3
50-3
Max Rep 35-9

C1) Hammer Curl Ratchet Set
1-40
3-40
1-45
3-45
Max Rep 30-9

C2) Decline Tricep Dumbbell Extension
30-1
30-3
35-1
35-3
Max Rep 25-10