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Post by oldnavy on Dec 30, 2009 13:08:28 GMT -5
Wednesday, December 30, 2009
Weight: 158.4
Widow-Maker Power Workout, A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Day 2: Legs and Calves
Leg Press 6 x 6 x 240 pounds, 1 X 40 x 225 pounds
Squats 6 x 6 x 165 pounds, 1 X 30 x 125 pounds
Hack Squat 6 x 6 x 150 pounds, 1 X 20 x 125 pounds
Leg Curls 5 x 8 x 150 pounds
Leg Extensions 4 x 10 x 100 pounds
Seated Calve Raises 3 x 20 x 150 pounds
Crunches 5 x 20 reps
I did Cardio on Tuesday, 20 minutes of HITT and 20 minutes of moderate trreadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Each week I will up the weights for each set. It's all good.
Old Navy
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Post by oldnavy on Jan 1, 2010 12:03:39 GMT -5
Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.
Weight: 158.0
Widow-Maker Power Workout – A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Day 3: Back and Biceps
Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 X 20 x 105 pounds
Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds
Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds
Barbell Curls 4 x 6 x 50 pounds
Preacher Curls 4 x 10 x 50 pounds
20 minutes of moderate cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
The YMCA was full of Resolutioners. The next six weeks will be crowded.
Old Navy
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Post by oldnavy on Jan 5, 2010 11:16:43 GMT -5
Monday, January 4, 2010 (Posted Late)
Weight: 158.8
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Day 4: Legs
Lunges 6 x 6 x 125 pounds, 1 x 20 x 105 pounds (reps are both legs)
Seated Leg Curls 6 x 6 x 125 pounds
Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds
Dumbbell Stiff Leg Dead Lifts 6 x 6 x 30 pound dumbbells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6
Seated Calves 3 x 15 x 100 pounds
Plus 20-minutes of moderate speed cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
This is the end of the first week of this plan. It's tough, but fun
Old Navy
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Post by oldnavy on Jan 6, 2010 11:32:09 GMT -5
Wednesday, January 6, 2010
Weight: 158.4 pounds
Widow-Maker Power Workout – A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 45 pound dumb bells, 1 X 20 x 40 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds
Heavy Laterals – 3 x 8 x 20 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I added five pounds to most sets. It's going to get tougher.
Old Navy
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Post by oldnavy on Jan 8, 2010 12:00:14 GMT -5
Friday, January 8, 2010
Weight: 157.8
Widow-Maker Power Workout – A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves:
Leg Press 6 x 6 x 270 pounds, 1 X 40 x 230 pounds
Squats 6 x 6 x 175 pounds, 1 X 30 x 135 pounds
Hack Squat 6 x 6 x 165 pounds, 1 X 20 x 135 pounds
Leg Curls 5 x 8 x 160 pounds
Leg Extensions 4 x 10 x 110 pounds
Seated Calve Raises 3 x 20 x 150 pounds
Crunches 5 x 20 reps
I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I was up very late last night watching the Alabama Crimson Tide win the National Championship against Texas. I still got up at 5:00 AM to meet my personal training client at the gym at 7:00. If you are going to Hoot with the Owls, you've got to Soar with the Eagles.
Old Navy
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Post by oldnavy on Jan 11, 2010 9:28:39 GMT -5
Monday, January 11, 2010
Weight: 158.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Back and Biceps
Reverse Grip Barbell Row 6 x 6 x 145 pounds, 1 X 20 x 120 pounds
Medium Grip Pull Down 6 x 6 x 120 pounds, 1 X 20 x 115 pounds
Dead Lifts 6 x 6 x 200 pounds, 1 X 30 x 115 pounds
Barbell Curls 4 x 6 x 50 pounds
Preacher Curls 4 x 10 x 50 pounds
20 minutes of moderate cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I like this plan. It gets tougher each week.
Old Navy
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Post by mrbeefy on Jan 11, 2010 11:58:02 GMT -5
30 deads with 115......... Heck, 30 deads with the bar after all that would have done me in My back is feeling it just reading!
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Post by Tim Wescott on Jan 11, 2010 17:39:58 GMT -5
Looks like a solid plan Scott.......keep it going my friend.
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Post by oldnavy on Jan 13, 2010 10:47:19 GMT -5
Looks like a solid plan Scott.......keep it going my friend. Thanks, Warrior. At my age, if I stop, I'll drop. Not going to do that. LOL
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Post by oldnavy on Jan 13, 2010 10:48:21 GMT -5
Wednesday, January 13, 2010
Weight: 157.4 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today it was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 45 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds
Heavy Laterals – 3 x 8 x 22.5 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I'm getting close to max on a few exercises. I'll keep pushing.
Old Navy
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Post by Tim Wescott on Jan 14, 2010 18:56:28 GMT -5
Good stuff Scott!!
I`ve done a similar type of routine in the past.
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Post by oldnavy on Jan 15, 2010 16:58:44 GMT -5
Good stuff Scott!! I`ve done a similar type of routine in the past. It's fun, isn't it? I did this program a couple of years ago. I dusted it off to give it another go. Scott
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Post by oldnavy on Jan 15, 2010 16:59:55 GMT -5
Friday, January 15, 2010
Weight: 157.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves:
Leg Press 6 x 6 x 275 pounds, 1 X 40 x 240 pounds
Squats 6 x 6 x 185 pounds, 1 X 30 x 145 pounds
Hack Squat 6 x 6 x 170 pounds, 1 X 20 x 145 pounds
Seated Leg Curls 5 x 8 x 160 pounds
Leg Extensions 4 x 10 x 115 pounds
Seated Calve Raises 3 x 20 x 150 pounds
Crunches 5 x 20 reps
I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
I worked today with a slight muscle pull in my lower back due to the Dead Lifts I did earlier in the week. Hopefully a weekend off from weight training will make it better.
Old Navy
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Post by mrbeefy on Jan 15, 2010 17:50:01 GMT -5
Looks great Scott
I love these 4 week plans...EDT, Widow-Maker....
Bring them on! :oDo you have more of these? Did EDT for 4 weeks and loved it.
Will try the Widow-Maker after my contest.
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Post by oldnavy on Jan 20, 2010 10:35:11 GMT -5
I have a bunch of them. I worked for quite some time with Sean "Sully" Sullivan, a pro bodybuilder, coach and Cape Cod, Mass. cop, who developed most of the plans I use. I was a student and editor of Sully's plans. I took his notes and turned them into formal programs that he then used with his clients. I named most of them for him: Widow Maker, Griffin, Phoenix, etc. I continue to use Sully's plans with some modifications I have made for myself and my PT clients. I will share them with you as I work them.
Old Navy
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Post by oldnavy on Jan 20, 2010 10:38:07 GMT -5
Tuesday, January 19 and Wednesday, January 20, 2010
Weight: 156.0 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals. Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Tuesday was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 47.5 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 55 pound dumb bells, 1 X 20 x 47.5 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead), 4 x 4 x 80 pounds
Heavy Laterals, 3 x 8 x 25.0 pound dumb bells
Press Down, 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions, 4 X 8 x 50 pound fixed barbell
Wednesday I did Legs and Calves:
Leg Press 6 x 6 x 285 pounds, 1 X 40 x 245 pounds
Squats 6 x 6 x 190 pounds, 1 X 30 x 150 pounds
Hack Squat 6 x 6 x 175 pounds, 1 X 20 x 150 pounds
Seated Leg Curls, 5 x 8 x 160 pounds
Leg Extensions, 4 x 10 x 120 pounds
Seated Calve Raises, 3 x 20 x 160 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
The YMCA was closed on Monday for the MLK Jr. Holiday so I trained Tuesday and Wednesday. I'll do cardio tomorrow and pick up the plan again on Friday.
Old Navy
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Post by mrbeefy on Jan 20, 2010 10:38:47 GMT -5
Sounds great Scott! Keep them coming!
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Post by nwtrnr on Jan 20, 2010 20:05:52 GMT -5
Quite a work out might try it out looks tough.
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Post by masterschamp on Jan 21, 2010 10:20:27 GMT -5
Looking good, Scott!
Keith
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Post by oldnavy on Jan 22, 2010 10:20:49 GMT -5
Quite a work out might try it out looks tough. Thanks, nwtrnr and masterschamp. Yeah, this one is tougher than the last one I worked. I will stay on this plan for another couple of weeks and then do something different, but equally difficult. I'm still alive. LOL
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