Archive for the ‘Candito 6 Week Periodization’ Category

Hello All,

Session 1

Squat: 24/3 (total reps/work sets)
95 x 8
135 x 4,3
170 x 10,8,6

Bench Press: 24/3
45 x 10
95 x 4
125 x 10,8,8

Conventional DL: 12/3
135 x 8
185 x 4
225 x 6,5,5

DB Row: 35/3
40 x 15,12,10

Band Row: 50/4
Orange x 14,12,13,12

Session 2

Incline DB Press: 30/3
35 x 10
45 x 12,10,10

Wide Lat Pulldown: 30/3
88 x 10
115 x 12,10,9

DB Curls: 21/2
30 x 12,10

BB Curl: 17/2
60 x 8 x 2

Dips: 35/3
11,14,10

Walking 3.14 mi in 62 minutes

Session 3

Stair Master:
20 minutes, 85 flights/floors.

This is what I have been doing since I Stopped doing Canditos routine this past week.

That is all! 🙂

Unfortunately due to the big gaps and erratic hours i have, I will no longer do Canditos training. I can definitely tell the program works. I hit multiple PRs on squat, DL, and Bench.

Hello All,

High Bar Squat:
95 x 8
135 x 4
165 x 2, 1
190 x 3
195 x 3
200 x 3

Conventional Deadlift:
185 x 6
225 x 6 x 2

Conventional Deadlift felt good. i have not done it in a while.

That is All!

I had to combine both of my workouts in order to get back on track. Since I did not squat in more than a week i felt a little off. I probably could have hit more than 4 reps, but I wanted to play it safe. I will take tomorrow off, and Train on Wednesday. Wednesday I will start with a lower routine and pick up the Candito Routine from there.

High Bar Squat:
95 x 5
135 x 3,2
170 x 3,2
195 x 4

Bench Press:
45 x 15
95 x 3
115 x 3
130 x 1
140 x 5,4,4

SLDL:
135 x 10

DB Row:
40 x 12,10,8

Military Press:
75 x 8 x 2

Band Row: 12 reps of orange band

Hello All,

Bench Press:
45 x 15
75 x 4
95 x 3
115 x 2
135 x 6 x 3

DB Row:
40 x 10
57 x 6 x 3

Military Press:
45 x 8
75 x 4
90 x 6 x 3

Band Row:
30lb band x 6,8
43lb band x 6,6
13lb band x 20+

This work out was very straight forward. No curls or flys. But this did not feel at all challenging. But I noticed the 135 feels much lighter than the last time I did.

That is all! 🙂

Hello All,

I did not have all the energy this morning since i drank a lot of beers the night before for my cousins birthday. But i managed to finish. 190 is a PR for 6 reps at my bodyweight. I feel like the bar path needs to be better. I feel that I lean forward a tad bit too much. The Sumo DL was killer. I think i might have to switch to conventional style for the DL. The Sumo puts more emphasis on the quads and they were already tired from the high bar squats. If I do go back to the conventional i will do that towards the end of the year after I run this Candito routine 3 times.

Squat:
95 x 3,2
135 x 3,2
165 x 2,1
190 x 6,4,4

Sumo Deadlift: After Squats this was insane.
185 x 2,2
225 x 2
255 x 4,3

That is all! 🙂

Hello All,

These 2 workouts were great! I would say they were moderately difficult.

Bench Press:
45 x 10
75 x 4
100 x 4
115 x 10
125 x 8
135 x 6

DB Row:
25 x 10
40 x 10
55 x 6 x 2
40 x 12

Military Press:
45 x 12
75 x 10
85 x 8
90 x 6

Band Row:
Purple:
3 x 15

NG BB Curl:
45 x 15,10,10

DB Curl:
25 x 12,10,12

Session 2

Hello All,

Bench Press:
45 x 40
75 x 5
100 x 4
115 x 4
125 x 9

DB Row:
25 x 10
40 x 15, 10
55 x 7

Military Press:
45 x 8
80 x 10
90 x 6, 2
95 x 6

Band Row Purple: resistance was more but i forgot what it was.
15,10,8

DB Curl: just 2 sets of 20 for a pump.
25 x 12 +8 with 15,10 + 10 with 15

Hello All,

At the end of the day, my upper chest felt very sore. I could actually feel the difference. Incline Cable flys are the way to go.

Bench:
45 x 10
75 x 4
100x 4
115 x 8
125 x 8
135 x 6

DB Row:
45 x 10 x 2
55 x 8, 6

Military Press:
45 x 10
75 x 10
85 x 8
90 x 6

Band Row:
4 sets of 12-15

Wide Grip Pulldown:
77 x 12 x 2
99 x 12
115 x 8

Incline Curl:
20 x 12 x 3

Incline Fly:
6 x 15,17,15

Dips:
3 sets of 10

Forearm Roller:
5 rollers in each direction

6 Minutes jump rope

Hello All,

High Bar Squat:
75 x 10
135 x 4, 4
175 x 10MR. This felt very good. I probably could have done 175 x 15.

Back Off Squat: Fuckin insane.
165 x 3 x 8: i was suppose to do 10 sets but the form was deteriorating too much. This was tough never the less.

SLDL: I was too beat to anything more than 3 sets of 8. I was tempted to skip this all together. I am going to do some leg curls later either way. But jibbas.
115 x 8 x 3

I will do some leg curls at work to get in some extra hammie work.

That is all! 🙂

FitCin the Juicer

via San Diego Fit Juicers http://ift.tt/1tP97Bh

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Hello All,

High Bar Squat:
75 x 10
135 x 4 x 2
170 x 10: This was actually not so difficult. I felt like I could have hit 15 reps if I had gone for as many as possible. But the program says dont do more than 10 reps.
175 x 3 x 5: 60 seconds or so of rest between sets. This was fucking bananas.

Sumo Deadlift with Bands: The program just says “deadlift variation” so I decided to do some sets of 8 with bands, focusing on pulling with speed.
135 x 8
165 x 8
185 x 8

Good Morning: Just a little extra hamstring focus.
90 x 10 x 2

Crunches: Just some ab work.
2 sets of 3 minutes

From last week until today. I already feel stronger. Maybe it is in my head. But who knows? I am really looking forward to next week. Hitting some heavy squats for sets of 4-6. And same for the DL.

Hello All,

Bench Press:
45 x 10
75 x 5
100 x 4
115 x 2
130 x 7

DB Row:
40 x 10 x 2
52.5 x 8, 6

Military Press:
65 x 12 x 2
75 x 10
85 x 8

Band Row:
Purple + Black x 12 x 4 (i forgot exactly what I did since I forgot to write it down)

SA DB Curl:
15 x 15 x 2

NG BB Curl:
55 x 10 x 2

Incline Fly:
Blue x 15 x 2

Crunches: Timed for 3 minutes

Forearm Roller:
a few rolls with 7.5 lbs