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Natron5000's I,Bodybuilder Training Log Rating 1

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - SATURDAY - FULL BODY 01-30-2010, 09:31 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 130 150 160 170 130 REPS 3 3 3 3 9 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 80 100 120 140 110 REPS 3 3 3 3 Max Rep 10 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 0 0 0 0 REPS 3 3 3 2 N/A 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 20 25 30 20 REPS 3 3 3 3 15 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 30 35 40 30 REPS 1 3 1 3 10 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 25 30 35 40 30 REPS 1 3 1 3 8

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - MONDAY - SPECIALIZATION 02-02-2010, 03:43 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 90 110 130 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 65 85 105 125 135 145 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 55 55 75 75 95 95 70 REPS 1 3 1 3 1 3 14

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - TUESDAY - FULL BODY 02-03-2010, 03:03 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 180 180 200 200 200 REPS 1 3 1 3 10 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 90 90 110 110 110 REPS 1 3 1 3 10 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 100 100 120 120 100 REPS 1 3 1 3 8 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 100 100 125 125 112.5 REPS 3 3 3 3 12 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 40 50 60 70 50 REPS 3 3 3 3 14 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 40 50 60 70 50 REPS 3 3 3 3 12

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - TUESDAY - FULL BODY 02-08-2010, 05:13 PM 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 180 180 200 200 200 REPS 1 3 1 3 10 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 90 90 110 110 110 REPS 1 3 1 3 10 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 100 100 120 120 100 REPS 1 3 1 3 18 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 100 100 125 125 112.5 REPS 3 3 3 3 12 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 40 50 60 70 50 REPS 3 3 3 3 14 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 40 50 60 70 50 REPS 3 3 3 3 12

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - WEDNESDAY - SPECIALIZATION 02-08-2010, 05:20 PM 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 150 170 170 190 190 190 190 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 100 100 100 100 100 100 100 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 25 25 25 25 25 25 25 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 100 100 100 100 100 100 100 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 200 200 200 200 200 200 200 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 100 100 100 100 100 100 100 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 100 100 100 100 100 100 100 REPS 2 2 2 2 2 2 2

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - FRIDAY - SPECIALIZATION 02-14-2010, 03:00 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 80 80 80 80 80 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 100 100 100 100 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 80 80 80 80 80 80 REPS 3 4 5 5 5* 5*

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - MONDAY - SPECIALIZATION 02-14-2010, 03:09 PM 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 135 185 185 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 95 115 135 155 165 175 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 90 90 100 100 110 110 90 REPS 1 3 1 3 1 3 10

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - WEDNESDAY - SPECIALIZATION 02-14-2010, 05:37 PM 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 135 135 135 135 135 135 135 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 20 20 20 20 20 20 20 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 100 100 100 100 100 100 100 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 20 20 20 20 20 20 20 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 100 100 100 100 100 100 100 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 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 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 90 90 90 90 90 90 90 REPS 2 2 2 2 2 2 2

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 SHOULDERS - SATURDAY - FULL BODY 02-14-2010, 05:39 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 140 150 150 150 150 REPS 3 3 3 3 7 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 90 180 200 230 230 REPS 3 3 3 3 8 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 0 -40 -40 -80 -120 REPS 3 3 3 3 8 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 25 30 30 20 REPS 3 3 3 3 10 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 30 30 40 40 35 REPS 1 3 1 3 9 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 30 30 40 40 35 REPS 1 3 1 3 8

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 BACK - TUESDAY - FULL BODY 02-18-2010, 12:30 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 90 90 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 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 135 135 185 185 155 REPS 1 3 1 3 10 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 65 REPS 1 3 1 3 11 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 50 60 80 100 80 REPS 3 3 3 3 5 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 40 50 60 70 60 REPS 3 3 3 3 8

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 BACK - WEDNESDAY - SPECIALIZATION 02-18-2010, 12:32 PM 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 185 185 185 185 185 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 100 100 100 100 100 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 135 135 135 135 135 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 130 130 130 130 130 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 -100 -100 -100 -100 -100 REPS 2 2 2 2 2

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 BACK - MONDAY - SPECIALIZATION 02-25-2010, 01:58 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 185 205 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 135 135 135 155 160 160 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 -46 -46 -46 -46 -46 -46 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 100 120 120 120 140 160 140 REPS 3 3 3 3 3 3 9

Natron5000 Level 0 | Join Date: Jul 2006 | Location: | Posts: 22 BACK - TUESDAY - FULL BODY 02-25-2010, 02:02 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 90 90 110 110 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 40 40 50 50 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 145 145 165 165 145 REPS 1 3 1 3 10 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 70 70 65 REPS 1 3 1 3 10 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 80 90 100 110 90 REPS 3 3 3 3 8 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 40 60 70 70 60 REPS 3 3 3 3 10

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