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Absolute3's I,Bodybuilder Training Log Rating 1

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 SHOULDERS - MONDAY - SPECIALIZATION 01-27-2010, 07:40 AM Activation Cluster A EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 3 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 225 245 REPS 3 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST High-Incline Bench Press 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 135 145 155 165 175 185 REPS 3 3 3 3 3 3 Ratchet Loading C EXERCISE SETS REPS SPEED REST Push Press 7 1/3/X Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 135 135 155 155 175 175 145 REPS 1 3 1 3 1 3 Max Rep

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 SHOULDERS - TUESDAY - FULL BODY 01-27-2010, 08:00 AM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Leg Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 500 500 590 590 500 REPS 1 3 1 3 Max Rep Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Leg Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 110 110 130 130 120 REPS 1 3 1 3 Max Rep Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Low-Incline Bench Press from Pins 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 225 245 245 205 REPS 1 3 1 3 Max Rep Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Seated Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 120 140 150 160 140 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Triceps Extension from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 75 85 95 75 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT Forearms In Too Much Pain REPS 3 3 3 3 Max Rep

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 SHOULDERS - WEDNESDAY - SPECIALIZATION 01-30-2010, 08:34 AM Max Force Sets A1 EXERCISE SETS REPS SPEED REST Top-Half Seated Overhead Press from Pins 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 205 205 205 205 205 REPS 2 2 2 2 2 2 2 Max Force Sets A2 EXERCISE SETS REPS SPEED REST Dumbbell Lateral Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 25 25 25 25 25 25 25 REPS 2 2 2 2 2 2 2 Max Force Sets A3 EXERCISE SETS REPS SPEED REST Push Press 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 155 155 155 155 155 155 155 REPS 2 2 2 2 2 2 2 Max Force Sets A4 EXERCISE SETS REPS SPEED REST Dumbbell Front Raise 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 35 35 35 35 35 35 35 REPS 2 2 2 2 2 2 2 Max Force Sets B1 EXERCISE SETS REPS SPEED REST High Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 155 155 155 155 155 155 155 REPS 2 2 2 2 2 2 2 Max Force Sets B2 EXERCISE SETS REPS SPEED REST Low Power Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 225 225 225 225 225 225 REPS 2 2 2 2 2 2 2 Max Force Sets B3 EXERCISE SETS REPS SPEED REST Upright Row 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 115 115 115 115 115 REPS 2 2 2 2 2 2 2 Max Force Sets B4 EXERCISE SETS REPS SPEED REST Face Pull 7 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT REPS 2 2 2 2 2 2 2

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 SHOULDERS - FRIDAY - SPECIALIZATION 01-30-2010, 08:35 AM Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Push Press 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 115 115 115 115 115 115 REPS 3 3 3 3 3* 3* Capacity Ramping A2 EXERCISE SETS REPS SPEED REST Seated Dumbbell Overhead Press 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 60 60 60 60 60 REPS 3 4 5 5 5* 5* Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Power Snatch 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 95 95 95 95 95 95 REPS 3 3 3 3 3* 3* Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Dumbbell Upright Row 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 45 45 45 45 45 45 REPS 3 4 5 5 5* 5*

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 SHOULDERS - SATURDAY - FULL BODY 02-01-2010, 08:42 AM Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST Sumo Deadlift 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 245 275 295 235 REPS 3 3 3 3 Max Rep Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Leg Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 120 130 140 150 130 REPS 3 3 3 3 Max Rep Force Spectrum Ramping B1 EXERCISE SETS REPS SPEED REST Chin-Up 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT BW BW BW BW REPS 3 3 3 3 Max Rep Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Floor Fly 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 17.5 22.5 27.5 30 -- REPS 3 3 3 3 Max Rep Ratchet Loading C1 EXERCISE SETS REPS SPEED REST Dumbbell Hammer Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 25 25 35 35 -- REPS 1 3 1 3 Max Rep Ratchet Loading C2 EXERCISE SETS REPS SPEED REST Decline Dumbbell Triceps Extension 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 35 35 45 45 -- REPS 1 3 1 3 Max Rep

absolute3 Level 4 PM Hub LiveSpill Videos Photos Friends Find Posts Chat Join date: Mar 2008 Location: California, USA Posts: 195 The Floor Fly's really aggravated my biceps tendon and made the remaining exercises very painful. Report Post

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 BACK - MONDAY - SPECIALIZATION 02-02-2010, 06:14 AM Activation Cluster A EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 2 3 x 1 Max Force 10/90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 405 465 REPS 3 3 Force Spectrum Ramping B EXERCISE SETS REPS SPEED REST Deadlift 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 225 245 275 295 315 335 REPS 3 3 3 3 3 3 Force Spectrum Ramping C EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 6 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT -60 -50 -40 -30 -20 BW REPS 3 3 3 3 3 3 Force Spectrum Ramping D EXERCISE SETS REPS SPEED REST Seated Row 7 3 Max Force 90 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 110 120 135 150 160 200 REPS 3 3 3 3 3 3 Max Rep

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 BACK - TUESDAY - FULL BODY 02-03-2010, 09:19 AM Ratchet Loading A1 EXERCISE SETS REPS SPEED REST Single-Leg Leg Press 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 330 330 370 370 REPS 1 3 1 3 Ratchet Loading A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Curl 4 1/3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 60 60 80 80 REPS 1 3 1 3 Ratchet Loading B1 EXERCISE SETS REPS SPEED REST Bench Press 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 205 205 225 225 185 REPS 1 3 1 3 15 Ratchet Loading B2 EXERCISE SETS REPS SPEED REST Standing Wide-Grip Barbell Curl 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 65 85 85 75 REPS 1 3 1 3 Max Rep Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Medium-Grip Upright Row 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 75 85 95 75 REPS 3 3 3 3 13 Force Spectrum Ramping C2 EXERCISE SETS REPS SPEED REST Decline Triceps Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 65 75 85 95 75 REPS 3 3 3 3 10

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 BACK - FRIDAY - SPECIALIZATION 02-09-2010, 09:56 AM Dynamic Preactivation A1 EXERCISE SETS REPS SPEED REST Power Clean from Hang 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 135 135 135 135 135 135 REPS 3 3 3 3 3* 3* Capacity Ramping A2 EXERCISE SETS REPS SPEED REST One-Arm Dumbbell Row 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 80 80 80 80 80 REPS 3 4 5 5 5* 5* Dynamic Preactivation B1 EXERCISE SETS REPS SPEED REST Medicine Ball Overhead Slam 4 - 6 3 Explosive 15 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 12 12 12 12 12 12 REPS 3 3 3 3 3* 3* Capacity Ramping B2 EXERCISE SETS REPS SPEED REST Pulldown 4 - 6 3 - 5 Max Force 60 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 150 150 150 150 150 150 REPS 3 4 5 5 5* 5*

absolute3 Level 4 | Join Date: Mar 2008 | Location: California, USA | Posts: 195 BACK - SATURDAY - FULL BODY 02-09-2010, 09:58 AM Force Spectrum Ramping A1 EXERCISE SETS REPS SPEED REST Step-Up 4 3 Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 45 50 55 60 REPS 3 3 3 3 Force Spectrum Ramping A2 EXERCISE SETS REPS SPEED REST Single-Leg Leg Extension 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 80 90 100 110 80 REPS 3 3 3 3 13 Force Spectrum Ramping B1 EXERCISE SETS REPS SPEED REST Close-Grip Incline Press, Dead Start from Pins 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 185 205 225 245 185 REPS 3 3 3 3 13 Force Spectrum Ramping B2 EXERCISE SETS REPS SPEED REST Restart Reverse Preacher Curl 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 75 85 95 105 85 REPS 3 3 3 3 Max Rep Force Spectrum Ramping C1 EXERCISE SETS REPS SPEED REST Face Pull 5 3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 90 100 110 120 90 REPS 3 3 3 3 15 Ratchet Loading C2 EXERCISE SETS REPS SPEED REST Dip, from Dead Start at Bottom 5 1/3/X Max Force 45 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT +25 +25 +45 +45 +35 REPS 1 3 1 3 9

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