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  • Project Frequency

    I have dinked around the past couple of weeks to ease back into things. Had a hiatus of about 6 months. Some people are able to maintain decent levels of size and strength during a layoff, I am not one of these people. An example of how sad it is- starting back up I could not even finish a set of 10 with 20 lbs for dumbell curls, hahaha oh yeah. I train high school girls who can lift more than this. However, improvement is the only direction to go

    Started Project Frequency today-

    2/14/15

    Squats- 210x3, 240x3, 270x3
    Leg Press- 250x2x15
    Strive Leg Curl- 90x3x9
    Pulldown Abs- 80x15, 90x15, 100x15, 110x15
    "You need never feel broken again"

  • #2
    Glad you're back!!! Good luck for speedy growth😊
    "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
    ~ Ann Richards, former TX governor

    Comment


    • #3
      Thank you Jen, much appreciated. Way to dominate the platform last weekend!!!

      2/15/15

      Bench- 140x3, 160x3, 180x3
      DB Pullover- 20x11, 30x11, 35x11
      Hammer Seated Dips- 90x4x11
      Cable Side Laterals- 10x3x11
      "You need never feel broken again"

      Comment


      • #4
        Glad to see you back at it and posting
        #docswholift
        PGY-1 FM
        "No idea is above scrutiny and no people are beneath dignity." -Maajid Nawaz

        Comment


        • #5
          Glad to see you back!
          The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
          -Stuart McRobert

          Comment


          • #6
            Good to have you back around Grey, your wisdom and training exp are always welcome. Fwiw I used a high frequency program for my last meet and had great results (DUP)....Best of luck in your training!!
            '17 USAPL Chicago Raw
            17 AAU Super Total
            '16-AAU Hi
            '15-USPA Metro
            '15-USPA State
            '15-AAU HI
            '14-AAU HI
            '14-USPA Metro
            '14-WABDL Sonny's
            '14-USPA State
            '14-HI Strongman
            '13-USPA
            '13-WABDL Sonny's
            '13-USPA State
            '13-AAU HI
            '11-USPA Metro
            '10-NPC Stingrey
            '09-NPC Islands
            '09-NPC Stingrey
            '09-ABA Islands
            '02-ABA Islands
            '02-ABA IronWorks
            '01-NPC Paradise Cup
            '01-ABA Olympia
            '01-ABA Islands
            '00-NPC Nat.Tri-State
            '00-INBF Musclefest
            '98-NGA Ill
            '98-INBF Ohio

            Comment


            • #7
              Originally posted by trucelt View Post
              Good to have you back around Grey, your wisdom and training exp are always welcome.
              X2. I don't think I've ever posted directly to you before, but I do follow your posts and appreciate your contributions. Best wishes on getting it back.
              2014 Greater Gulf States 2nd WPD Class B
              2010 Jr. USA 2nd LHW
              2009 Houston Pro/Am 1st LHW & Overall (Am)
              2008 Jr. Nationals 5th LHW
              2007 Greater Gulf States 1st LHW
              2007 LA Championships 1st LHW & Overall

              Comment


              • #8
                Thank you much Nexa, Newlifter, Trucelt and Phoenix

                Had a hiccup with scheduling and had to drive cross country, delayed training a bit, was able to start again a week ago

                3/4/15

                Pullovers
                Rows
                Face Pulls

                3/5/15

                Squats
                GHR
                Abs

                3/6/15

                Bench
                Incline DB Press
                OH Tri Ext
                Curls
                Side Raise

                3/7/15

                Squats
                Lat Pulldowns
                Leg Ext
                Abs

                3/8/15

                Bench
                Rows
                Shrugs
                Curls
                YTWL

                3/9/15

                Squats
                GHR
                Back Ext

                On my way for day 7 in a row

                I very much appreciate the kind words above, thank you again
                "You need never feel broken again"

                Comment


                • #9
                  awesome!
                  The promotion of the training methods used by drug-assisted and genetically giften men wreaks havoc, despite these men being presented as demigods in the bodybuilding world. Sure they have inspired millions, but at the same time they have misled millions; and their "intruction" has robbed millions of people of the best training years of their lives.
                  -Stuart McRobert

                  Comment


                  • #10
                    3/10/15

                    Old School Nautilus Pullover, Mr. Yates style, 7 sets
                    Hammer MTS Row, 6 sets
                    Lat Pulldown, 4 sets
                    Face Pulls, 7 sets
                    "You need never feel broken again"

                    Comment


                    • #11
                      ^^^ yeah! Glad you made it back in.
                      "This is your life. It is the only one you get. So no excuses, and no do-overs. If you make a mistake or fail at something you learn from it, you get over it and you move on. Your job is to be the very best person you can be and to never settle for anything less."
                      ~ Ann Richards, former TX governor

                      Comment


                      • #12
                        Thank you Jen

                        3/11/15

                        Incline DB Press, 6 sets
                        Seated Dip Machine, 6 sets
                        OH Tri Ext, 4 sets
                        Incline Curls, 4 sets
                        Side Raises, 4 sets
                        "You need never feel broken again"

                        Comment


                        • #13
                          3/12/15

                          Snatch grip deadlift, 5 sets 2
                          GHR, 3 sets 7
                          Leg Ext, 3 sets 11
                          Abs, 5 sets 15
                          "You need never feel broken again"

                          Comment


                          • #14
                            3/13/15

                            Floor Press, 3 sets 3, 1 set 9
                            Hammer Hi Row, 7 sets 9
                            Reverse Pec Deck, 5 sets 11
                            DB Curls, 3 sets 15
                            "You need never feel broken again"

                            Comment


                            • #15
                              3/14/15

                              Squats, Boss briefs, 5 sets 2
                              GHR, 4 sets 8
                              Abs, 3 sets 21
                              "You need never feel broken again"

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