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Dratner's I,Bodybuilder Training Log Rating 1

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 SHOULDERS - FRIDAY - SPECIALIZATION 01-16-2010, 12:37 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 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 55 55 55 55 55 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 65 65 65 65 65 65 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 35 35 35 35 35 35 REPS 3 4 5 5 5* 5*

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 SHOULDERS - SATURDAY - FULL BODY 01-17-2010, 01:22 PM 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 225 245 275 285 245 REPS 3 3 3 3 Max R45ep 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 190 220 240 260 220 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 Bodyweight +10 +20 +30 +5 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 20 30 35 35 15 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 35 35 45 45 30 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 40 40 30 REPS 1 3 1 3 Max Rep

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 SHOULDERS - MONDAY - SPECIALIZATION 01-19-2010, 02:15 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 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 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 REPS 1 3 1 3 1 3 Max Rep

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 SHOULDERS - MONDAY - SPECIALIZATION 01-19-2010, 02:17 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 155 175 195 175 REPS 3 3 1 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 95 115 135 155 175 195 155 REPS 3 3 3 3 3 3 8 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 135 135 155 155 170 170 135 REPS 1 3 1 3 1 3 Max Rep

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 SHOULDERS - FRIDAY - SPECIALIZATION 01-23-2010, 06:20 PM 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 125 125 125 125 125 125 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* 4 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 75 75 75 75 75 75 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 40 40 40 40 40 40 REPS 3 4 5 5 5* 5*

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 SHOULDERS - MONDAY - SPECIALIZATION 01-26-2010, 12:28 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 165 195 205 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 115 135 155 175 195 205 165 REPS 3 3 3 3 3 1 8 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 155 155 170 170 180 180 140 REPS 1 3 1 3 1 3 Max Rep

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 BACK - MONDAY - SPECIALIZATION 02-01-2010, 08:41 PM 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 325 345 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 275 295 305 315 325 335 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 10 20 30 35 35 35 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 90 100 120 90 100 120 90 REPS 3 3 3 3 3 3 Max Rep

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 BACK - TUESDAY - FULL BODY 02-02-2010, 07:34 PM 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 90 90 100 100 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 90 90 100 100 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 225 225 235 235 195 REPS 1 3 1 3 Max Rep 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 85 85 105 105 65 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 95 105 115 125 85 REPS 3 3 3 3 Max Rep 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 95 105 110 95 65 REPS 3 3 3 3 Max Rep

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 BACK - WEDNESDAY - SPECIALIZATION 02-05-2010, 03:27 AM Max Force Sets A1 EXERCISE SETS REPS SPEED REST Rack Pull from Pins 2" Below Knee 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 365 365 365 365 365 REPS 2 2 2 2 2 Max Force Sets A2 EXERCISE SETS REPS SPEED REST 45-Degree Barbell Row 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 155 155 155 155 155 REPS 2 2 2 2 2 Max Force Sets A3 EXERCISE SETS REPS SPEED REST Deadlift 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 315 315 315 315 315 REPS 2 2 2 2 2 Max Force Sets A4 EXERCISE SETS REPS SPEED REST Seated Row 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 180 180 180 180 180 REPS 2 2 2 2 2 Max Force Sets A5 EXERCISE SETS REPS SPEED REST Medium-Grip Pull-Up 5 2 Max Force 30 SETS 1 2 3 4 5 6 7 8 9 10 WEIGHT 10 10 10 10 10 REPS 2 2 2 2 2

dratner Level 3 | Join Date: Jun 2008 | Location: | Posts: 302 BACK - FRIDAY - SPECIALIZATION 02-05-2010, 11:45 PM 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 115 115 115 115 115 115 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 90 90 90 90 90 90 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 50 50 50 50 50 50 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 180 180 180 180 180 180 REPS 3 4 5 5 5* 5*

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