Just finished week 1 of the workout and day 4, well kicked my ass. Bulgarian squats, barbell suitcase deadlift, and hack squats in the same workout. I felt grateful once the hamsting curls came around. I know why some people moan when they lift at the gyms now. I think this 12 week program should make my testicles bigger. I want to recommend this program to some friends, but it is not for beginners. I am looking forward to seeing the results after the 12 weeks, only concern is some of the cable exercises because i workout at home and my cable pully is broke so any ideas on how to supplement. I was using dummbells on a swiss ball to change it up, but week 5 has some extensive cable work. Any replacement suggestions?
For me, my ego got in the way and I overdid it. Those briefcase squats, hack squats, and bulgarian squats did me in to the point I couldn't workout my lower body last night.
I dunno if I can jump on this post, but I've made it through the first two workouts. My upper body is still sore from the first one and that was 3 days ago! I am very excited about continuing this workout. Being this sore means my muscles are getting hit in new ways. I'll keep everyone updated too and we can share our trials and tribulations along the way.
Originally posted by ChrisCune: I dunno if I can jump on this post, but I've made it through the first two workouts. My upper body is still sore from the first one and that was 3 days ago! I am very excited about continuing this workout. Being this sore means my muscles are getting hit in new ways. I'll keep everyone updated too and we can share our trials and tribulations along the way.
Thats good to hear Chris...Keep up the good work and let us know how everything is coming. Days 3 and 4 are pretty insane too, if you stick to the rest periods and don't exceed them.
If I remember wasn't that routine set up by John Berardi? I am really looking forward to Mike Mejia's & JB's book Scrawny To Brawny due out in April.. Hopefully it has a detailed diet to follow. That seems to be my main problem, eating enough and the proper foods / timing to bulk up.
Well I am starting week 3 and i have to say day 4 of week 2 wasn't nearly as bad as I thought it was going to be. I didn't have to question what I was doing to my self. I took an extra day off because I was feeling sick, but now I am back to normal. I think I am noticeably stronger just after 2 weeks. I think i will probably have lost fat after the 12 weeks and hopefully if I can eat enough, bulk up a little. I have been drinking a lot of yummie smoothies to ingest more ON protein and hopefully this workout will be a good start to get into great beach shape for the warm weather. I am thinking about what program to do next. I am 175 6 foot and pretty cut, but looking to put on that last 10 pounds. I have looked at the workout page link and a lot of them are interesting. Any recommendations on some of the harder, more result rewarding programs on that page?
I'm gaining in the strength department, also. My wife likes me doing the workout, she keeps commenting on how good I look. I'm on week three. Doing day 3 tonight. Should be interesting. Good job guys. Its a great workout.
hey guys i am starting phase 2 week one and i dont know what some of the exercises are??could you tell me what the following are?i have looked on bodybuilding.com and others but no luck so far??here they are::
standing cable,ext.rotation
kneeling cable,int rotation
BB snatch grip ext.rotation
overhead squat contraction
oh and i was wondering if i would be able to replace the swiss-ball reverse hyper extension with something else??Any help would be great guys thanks alot
i'm pretty sure the overhead squat contraction is squating with the bar stretched out over the head. You don't want to add weight during that week. The other ones i would have to consult the magazine at home, but lots of cable work to help stretch the muscles and let them regenerate.
As far as the reverse hyper extension i guess you could use a bench, not sure how comfortable it would be though. I would recommend picking up a swiss ball though, i got a cheap one for 10 bucks at big 5 and it can be a workout. It is cheap, but can withstand 2 50 lb dbs and a 175 lb man.
I'm on week 2 of phase 1 right now... and I just made personal bests in deadlift AND squat, both on the same day. I was pretty pumped about that. This program is going to kick ass. My girlfriend even said yesterday she can see more muscle in my arms. After just 1.5 weeks even! This gets me so pumped about continuing this workout. Can't wait to see more results! =)
One quick question. In day 4 are you guys adding weight to the barbell deadlift and hack squat. I put on 5 lbs plus the bar, wondering what you guys are doing? I plan on putting more on each time. Any thoughts?
I was definitely going to add on the hack squat. I'm not sure about the BB deadlift... it felt like I needed a little more weight, but I don't know if that is the focus of the lift. Maybe it is more balance than anything. Regardless though, I will probly but 5-10 lbs on.
I'm assuming you are talking about the suitcase deadlift. I finished off week four of phase 1 using 60 lbs. For the hack squat I finished off with 105 lbs.
I am going to do this after HGM is done, in May for me. I have the mag, but was wondering if it is somewhere on the MH site? If so I can't seem to find it.
Originally posted by He-man: One quick question. In day 4 are you guys adding weight to the barbell deadlift and hack squat. I put on 5 lbs plus the bar, wondering what you guys are doing? I plan on putting more on each time. Any thoughts?
For suitcase deadlifts, I ended week 4 with 165lbs... You should add weight if you can as the it's a deadlift, but 1 handed.
Heres a little tip on them...Balance is the hardest part as the bar will tip of you don't have it. I took fabric tape and wrapped the very center of the bar so hand placement was prefect. It really helped as at the time, I didn't have a bar with center knurling.
When I was doing it with 60lbs that still killed me, especially since you are alternating with the bulgarian squats. Did you do that for 8 to 10 reps on both sides?
Originally posted by shadystylze: 165lbs, holy shit! Nice work.
When I was doing it with 60lbs that still killed me, especially since you are alternating with the bulgarian squats. Did you do that for 8 to 10 reps on both sides?
Just curious, what's your normal deadlift at?
Yeah, 8 on each side, but your right. That mixed with the Bulgarian Death Squats was a bitch. It showed my that my lower back is still my weak spot. One handed deads but some much stress on your lower back as you don't pull straight up, it like a slight twist when it clear the ground.
My current deadlift is slightly over 400lbs at this point. Trying to pull 410 on Monday if the weekend goes as planned...
I just finished week 1 of phase 3. I'm guessing now I didn't push myself hard enough in phase 1, although it sure didn't feel that way at the time.
I still have a long way to go to catch up to you. My goal is to be able to deadlift 300lbs by the end of this workout. I'm at about 260lbs right now, which is already a huge improvement from when I started.
That day killed me.
:p 
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