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15> HIAH: Get Big – Phase 2A Unloading & Log


Finished Get Big – Phase 2 (10/21/10) and started the one week Phase 2A unloading (10/23/10).  Attached is my Get Big – Phase 2A Chart. This is what I carry around on my clip board.

WORKOUT A: is a Light Load of 20-22 Reps Max per Set with a total of 50 Reps.

  • Cable Seated Face Pull (pg 217)  Strange movement but it does focus on the rotator cuff and that is good.
  • Dumbbell Standing Shoulder Press (pg 234) with palms facing each other.
  • Quarter Squat (pg 241)  This allows you do more reps with a heavier weight.
  • Bench Presses.  I add these to the workout to help extend it to 40 minutes.

WORKOUT B: is a Medium Load with 10-12 Reps Max per Set for a total of 30 Reps.

  • Lat Pull Down (pg 210)
  • Pushup with hands on Swiss Ball (pg 232)  Last time I did this, I substituted doing it on a BASU ball platform upside down.  This time I did it on the Swiss Ball – not easy.
  • Side Lunge (pg 249)  My right hip socket does not allow me to do this effectively – so I substituted regular Front Lunges.
  • Bench Presses.  Again, I add these to the workout to help extend it to 40 minutes.

WORKOUT C: is a Light Load of 20-22 Reps Max per Set with a total of 50 Reps.

  • Cable Standing Mid-Pulley Face Pull (pg 214)  Again, as strange a move as this is, it focuses on the Rotator Cuff and that is important.
  • Cable Standing Chest Press (pg 229)
  • Dumbbell Romanian Dead Lift (pg 256)  Really tough to keep your back in the proper position. 
  • Bench Presses.  Again, I add these to the workout to help extend it to 40 minutes.

 Finished these on 10/28/10 and moved onto Phase 3.

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