Post by John A. Casler on Jun 21, 2007 11:38:14 GMT -8
Hi All,
This is a new board. Please feel free to post your ROGUE HIT programs (formerly called Direct Compensation Training) to this board and I will critique and advise you on how to get the best results. My intentions are to eventually make this a "pay per use" service (let me assure you the results are worth it) but I need a couple of you to get some good results and show them.
Please know that this is not a "flavor of the month" program and you need be serious enough to be ready to devote at least 6 months to acheiving the best condition of your life.
Feel free to tell others of this board if you like.
Please post your program like this:
Monday: Chest and Back = Week 1 (Feb 5th 2007)
Set #1 = Bent Over Rows 135# x 30
Set #1 = Barbell Bench Press 135# x 30
Set #2 = Bent Over Rows 185# x 15
Set #2 = Barbell Bench Press 185# x 15
Set #3 = Bent Over Rows 205# x 10
Set #3 = Barbell Bench Press 205# x 10
Wed: Legs and Torso = Week 1 (Feb 7th 2007)
Set #1 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #1 = Barbell Squats 135# x 30
Set #2 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #2 = Barbell Squats 185# x 20
Set #3 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #3 = Barbell Squats 225# x 15
Set # 1 = Standing Calf 300# x 15
Set # 2 = Standing Calf 300# x 12
Set # 3 = Standing Calf 300# x 12
Set # 4 = Standing Calf 300# x 10
Set # 5 = Standing Calf 300# x 10
Friday: Arms = Week 1 (Feb 9th 2007)
Set #1 = Standing Barbell Curls 75# x 30
Set #1 = Close Grip Barbell Bench Press 85# x 30
Set #2 = Standing Barbell Curls 105# x 15
Set #2 = Close Grip Barbell Bench Press 135# x 15
Set #3 = Standing Barbell Curls 135# x 10
Set #3 = Close Grip Barbell Bench Press 185# x 10
Then simply copy and paste the results of the next workout below and change the dates, so I can see your progress and advise.
TO POST YOUR PROGRAM SIMPLY HIT "REPLY" TO THIS POST, AND POST YOUR PROGRAM. TO UPDATE IT, SIMPLY CLICK ON "modify" and THEN POST YOUR PROGRESS BELOW EACH WEEK.
This is a new board. Please feel free to post your ROGUE HIT programs (formerly called Direct Compensation Training) to this board and I will critique and advise you on how to get the best results. My intentions are to eventually make this a "pay per use" service (let me assure you the results are worth it) but I need a couple of you to get some good results and show them.
Please know that this is not a "flavor of the month" program and you need be serious enough to be ready to devote at least 6 months to acheiving the best condition of your life.
Feel free to tell others of this board if you like.
Please post your program like this:
Monday: Chest and Back = Week 1 (Feb 5th 2007)
Set #1 = Bent Over Rows 135# x 30
Set #1 = Barbell Bench Press 135# x 30
Set #2 = Bent Over Rows 185# x 15
Set #2 = Barbell Bench Press 185# x 15
Set #3 = Bent Over Rows 205# x 10
Set #3 = Barbell Bench Press 205# x 10
Wed: Legs and Torso = Week 1 (Feb 7th 2007)
Set #1 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #1 = Barbell Squats 135# x 30
Set #2 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #2 = Barbell Squats 185# x 20
Set #3 = Reverse Loaded Squats 100# x 30 (Casler Cable Crunch)
Set #3 = Barbell Squats 225# x 15
Set # 1 = Standing Calf 300# x 15
Set # 2 = Standing Calf 300# x 12
Set # 3 = Standing Calf 300# x 12
Set # 4 = Standing Calf 300# x 10
Set # 5 = Standing Calf 300# x 10
Friday: Arms = Week 1 (Feb 9th 2007)
Set #1 = Standing Barbell Curls 75# x 30
Set #1 = Close Grip Barbell Bench Press 85# x 30
Set #2 = Standing Barbell Curls 105# x 15
Set #2 = Close Grip Barbell Bench Press 135# x 15
Set #3 = Standing Barbell Curls 135# x 10
Set #3 = Close Grip Barbell Bench Press 185# x 10
Then simply copy and paste the results of the next workout below and change the dates, so I can see your progress and advise.
TO POST YOUR PROGRAM SIMPLY HIT "REPLY" TO THIS POST, AND POST YOUR PROGRAM. TO UPDATE IT, SIMPLY CLICK ON "modify" and THEN POST YOUR PROGRESS BELOW EACH WEEK.