My current (slow-paced) routine: Strength & Size

**Grunt76** · 04-14-2006, 05:03 PM

TUT= Time under tension in seconds. 2.5 or 3.0 = Controlled reps. 6.0 = 3 full seconds up, 3 full seconds down.

* = The number of reps is doubled on the single-sided exercises so that the spreadsheet adds up the time correctly.
So 16 reps is 8 per side, 10 reps is 5 per side, etc.

WEEK 1

WEEK 2

**DJSTARER** · 04-14-2006, 05:19 PM

sweet. are you logging this?

**Grunt76** · 04-14-2006, 05:49 PM

Quote:

Originally Posted by DJSTARER

sweet. are you logging this?

Well I have a "Fragment & Grunt" thread in which I log my workouts.

After that, I'm running a cutting cycle in which I'll probably run the same workout, and I'll log it in my cycle thread.

**Fitnfirm** · 04-14-2006, 05:53 PM

Well then! Arent we fancy smancy!!!!!!! Nice work Grunt

Call me, I have question!!!!:crazy1:

**powerman2000** · 04-14-2006, 09:37 PM

pretty colors :fruity:

**Grunt76** · 04-15-2006, 12:56 AM

Yeh well I do it all in excel and I want my program to be very clear, so I can find my way through it when it's on the floor and I'm standing next to it.

BTW if someone wants that xls file, I can upload that.

Jakl · 04-21-2006, 08:18 PM

I just saw this. Nice work. I did a work out very close to this while I was armwrestling. I could not go up much in bodyweight to stay in my class but I wanted to increase my strength. I did a 5 second count on push and return with all exercises for 90 seconds each rep. The burn was incredible and my strength increased enough to allow me to turn pro. You may know this but armwrestling is very demanding on Bi, Tri, Shoulder, Chest and allot of Back and Abs. Armwrestle 5-10 strong guys in a night and the next morning you’ll know what I meant.

**Grunt76** · 04-25-2006, 09:39 PM

When I'm done PCT from my cut, I'll have been on this program for 11 weeks or so. It'll be time to take a couple weeks off and then hop onto spytech's intense training program. Just looking at it, I *KNOW* it's the shiznit.

It's here: Spytech's Hybrid Strength Hypertrophy Training

**Grunt76** · 05-03-2006, 04:27 PM

I would like to point out that for some reason my spreadsheet puts a comma instead of a . in my TUT column, so 2,5 is actually 2.5 seconds, and 6,0 means 6.0 seconds.

If someone wants the .xls file to play with and use as a log, I can post it up. I use this spreadsheet to log all my weights used as well as bodyweight, etc*.

A_N_91 · 05-03-2006, 08:26 PM

If you can, please upload the file. I might try out a TUT routine in the future and this might be the best material I'll have.

BTW, the TUT such as 6.0 or 2.5 is both on the way up and down, correct?

**Grunt76** · 05-03-2006, 08:28 PM

The .xls file, all .zip'ed up...

Just unzip and use.

There's a bunch of data in there, obviously use what you need and discard the rest?

A_N_91 · 05-03-2006, 08:30 PM

Thanks

04-14-2006, 05:19 PM	#2
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 4,142 Recipes: 0 Rep Power: 116	sweet. are you logging this? __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

04-14-2006, 09:37 PM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,223 Recipes: 0 Rep Power: 203	pretty colors :fruity: __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

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04-14-2006, 05:53 PM	#4
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	Well then! Arent we fancy smancy!!!!!!! Nice work Grunt Call me, I have question!!!!:crazy1:

04-21-2006, 08:18 PM	#7
Jakl Pro Stature Join Date: Apr 2006 Location: Salt Lake City Posts: 160 Recipes: 0 Rep Power: 4	I just saw this. Nice work. I did a work out very close to this while I was armwrestling. I could not go up much in bodyweight to stay in my class but I wanted to increase my strength. I did a 5 second count on push and return with all exercises for 90 seconds each rep. The burn was incredible and my strength increased enough to allow me to turn pro. You may know this but armwrestling is very demanding on Bi, Tri, Shoulder, Chest and allot of Back and Abs. Armwrestle 5-10 strong guys in a night and the next morning you’ll know what I meant.

05-03-2006, 08:26 PM	#10
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	If you can, please upload the file. I might try out a TUT routine in the future and this might be the best material I'll have. BTW, the TUT such as 6.0 or 2.5 is both on the way up and down, correct?

05-03-2006, 08:30 PM	#12
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Thanks