From Russia with Love

[virtuex7]

Day 01 - November 9th, 2005

Deadlift

5 x 135
1 x 165
1 x 175

Assistance:

Wide Lat Pulldowns

 

[Duncon76]

Assistance:

Wide Lat Pulldowns

No Chin Ups??

 

[virtuex7]

Chin Ups or Pullups ? I didn't do any chinups for assistance because I was dead after the Deadlifts.

 

[virtuex7]

Day 02 - November 10th, 2005

Shrugs

10 x 145
10 x 150
10 x 155
10 x 185
5 x 205
2 x 225

Barbell Curls

10 x 45
6 x 55
1 x 65

 

[virtuex7]

Day 03 - November 11th, 2005

Bench Press

6 x 135
4 x 135
3 x 135
2 x 135

Slight Incline Dumbbell Press

6 x 70
7 x 70
6 x 70
6 x 80

Assistance:

Dips

 

[virtuex7]

Day 04 - November 14th, 2005

Squats

4 x 135
3 x 135
2 x 135

Legs are so weak..

Assistance:

Weighted Lunges
Leg Press Sled

 

[SmashiusClay]

What do you weigh?

 

[virtuex7]

Somewhere around 170lbs, thats why my legs need to play some serious catchup with the rest of my body.

 

[SmashiusClay]

I'd stick some front squats into your squat day and do some heavy ab work and grip if you're not doing it already.

 

[virtuex7]

Thanks for the help, I appreciate it. Tomorrow I will be doing Upright BB Rows, and I'll throw in some Abdominal work as you have suggested. Grip work will come on my Deadlift day, what kind do you recommend, I'm not really too familiar with grip, like pinching plates together?

 

[virtuex7]

Day 04 - November 14th [Later that day], 2005

Barbell Rows

10 x 45
10 x 55
10 x 65
8 x 75
6 x 95
1 x 125

Assistance:

Lat Pulldowns
Crunches/Situps

 

[SmashiusClay]

Thanks for the help, I appreciate it. Tomorrow I will be doing Upright BB Rows, and I'll throw in some Abdominal work as you have suggested. Grip work will come on my Deadlift day, what kind do you recommend, I'm not really too familiar with grip, like pinching plates together?

Here you go, hope you don't mind reading in alll caps

http://www.sherdog.net/forums/showthread.php?t=186742

Follow this and you're set, oh and If I were you I'd chuck grip and abs in three times a week, Both seem to respond well to high volums training.

 

[virtuex7]

Day 05 - November 16th, 2005

After a day off, I can still hardly work my legs properly after squats. Damn.

Bench Press

8 x 135
3 x 145
4 x 145 (spotted)
1 x 145 (after chest flies)

Assistance:

Chest Flies (machine)
Wrist Curling the Barbell
Pinching Plates
Tricep Pulldowns

 

[virtuex7]

Day 06 - November 17th, 2005

Legs still sore as fuck, went to do Deadlifts through the pain anyway.

Deadlift

6 x 155
3 x 165
2 x 175

Assistance:

Lat Pulldowns
BB Curls

 

[virtuex7]

Day 07 - November 20th, 2005

Squats

4 x 135
4 x 135
2 x 135
8 x 45

Assistance:

Leg Curls
Leg Press