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2nd cycle2nd session of 15sDips: 15xBW, 5xBWChins: 15xBW, 5xBWLying Leg Raises: 15x16lbs, 5x16lbsArnold Press: 15x23lbs, 5x23lbsHammer Curls: 15x23lbs, 5x23lbsSingle Leg Squats: 15x23lbs, 5x23lbs1...

this forum is dead... to the search function i go...

@_tim

thanks man i appreciate the support. this forum is amazing!

5th session of 5's completed on 01/20/2012

dips: 5x28lbs, 5x28lbs, 5x28lbs
chins: 5x18lbs, 5x18lbs, 5x18lbs
leg raises:...

4th session completed 01/16/2012

note: 3 sets per exercise for 2nd week of 5's

dips: 5x28lbs, 5x28lbs, 5x28lbs
chins: 5x16lbs, 5x16lbs, 5x16lbs
leg raises: 5x13lbs, 5x13lbs, 5x13lbs...

3rd session completed 01/13/2012

dips: 5x26lbs, 5x26lbs, 5x26lbs, 5x26lbs
chins: 5x13lbs, 5x16lbs, 5x16lbs, 5x16lbs
leg raises: 5x10lbs, 5x10lbs, 5x10lbs, 5x10lbs
hammers: 5x28lbs, 5x28lbs,...

what exactly are you talking about?

2nd session of 5's

dips: 5x23lbs, 5x23lbs, 5x23lbs, 5x23lbs
chins: 5x13lbs, 5x13lbs, 5x13lbs, 5x13lbs
leg raises: 5x10lbs, 5x10lbs, 5x10lbs, 5x10lbs
hammers: 5x26lbs, 5x26lbs, 5x26lbs, 5x26lbs...

1st session of 5's completed 01/07/2012

*abbreviated workout

dips: 5x20, 5x20, 5x20lbs, 5x20
chins: 5x13, 5x13, 5x13lbs, 5x13
lying leg raises: 5x10lbs, 5x10lbs, 5x10lbs, 5x10lbs
hammers:...

6th Session Of the 10's Completed on 01/04/2012

dips: 10x15lbs, 10x15lbs
chins: 10x10lbs, 8x10lbs, 2x10lbs (difficult)
leg raises: 10x10lbs, 10x10lbs (hard)
hammers: 10x26lbs, 10x26lbs
1 arm...

i was talking about brad pilon's version of IF that he discusses in Eat Stop Eat...

doesn't intermittent fasting lower the amount of calories one consumes in an entire week... essentially lowering the daily cals by a hundred cals or so a day.

example: fast 1 day so i'm shorting...

5th session in the history books:

(repeat poundages of 4th session)

dips: 10x13lbs, 10x13lbs (need more stim)
chins: 10x8lbs, 10x8lbs (not so bad)
leg raises: 10x8lbs, 10x8lbs
hammers:...

4th session of 10's complete!

dips: 10x13lbs, 10x13lbs
chins: 10x8lbs, 10x8lbs (last set a little hard)
leg raises: 10x8lbs, 10x8lbs
hammers: 10x23lbs, 10x23lbs
1 arm tri ext: 10x23lbs,...

3rd session down

dips: 5xBW (warmup), 10x13lbs, 10x13lbs
chins: 10x6lbs, 10x6lbs (last set a little hard)
leg raises: 10x8lbs, 10x8lbs
hammers: 10x23lbs, 10x23lbs
1 arm tri ext: 10x20lbs,...

2nd session of the 10's in before Christmas Eve dinner!!!

repeat poundages from 1st workout...

chins (less warm up) and hammers felt easier than the last workout

1 arm tricep extension...

1st workout of the 10's is in the BOOKS

dips: 5x6lbs (warmup), 10x10lbs, 10x10lbs
chins: 5x3lbs (warmup), 9x6lbs, 11x6lbs (last 6 assisted) - Warmup set might've been too much maybe rest more...

after 15's my measurements are:

165lbs

right upper arm: 15.5"
left upper arm: 15"
chest: 40.5"
shoulders: 48.75"
waist:33.25"
right thigh: 20.5"

6th Session complete!

dips: 15xBW (unassisted), 5xBW (unassisted)
chins: 15xBW (10U/5A), 5xBW (unassisted) (diffcult)
lying leg raises: 15x5lbs, 5x5lbs (difficult)
hammers: 15x20lbs, 5x20lbs...

Poundage Lay-Out for 10's

Dips
1. 10lbs
2. 10lbs
3. 13lbs
4. 13lbs
5 13lbs
6. 15lbs

ok cool so i'm gonna keep a look out starting from week 2. makes sense, for the body to normalize and what not. thanks man

ok i'm gonna keep eating lol which won't be that hard. thanks

i gained:

6 lbs
1" in my arms
1.25" in my waist

in a week and a half... should i cut back or is that normal?

@tunnelrat

should i have him do lateral raises instead? for the shoulder caps? he hasn't complained about military presses when i had him doing those

i like taking it before because it helps give me a pump, i like the feeling i guess. and i take it after because i figured what's another spoonful. i have a little teaspoon. isn't a teaspoon like...

thanks guys, appreciate the info