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Ben Nadel at the New York ColdFusion User Group (Sep. 2009) with: Aaron Foss
Ben Nadel at the New York ColdFusion User Group (Sep. 2009) with: Aaron Foss ( @aaronfoss )

Project HUGE : Phase II / Week 4

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I just completed week 4 or Project Huge which kicked off Phase II of my program. In this Phase II, I have switched up exercises as well as emphasis of the program. Day one is still legs as I am in the eternal battle to get my legs to catch up with the rest of my body. Day 2, though, I have switched from pressing movements to pulling movements. I am still feeling uneasy in the left shoulder and I think I need to really even out the muscle imbalances. I am too strong on the pushing relative to the pulling. As you can see below, I am still sticking with the rep scheme 12-10-8-8. I don't want to go too heavy on anything until I feel very confident about my shoulder.

So, here is week 4 and the outline for Phase II:

Day One : Legs / Calves

Front Barbell Squats

135 x 12
145 x 10
155 x 8
165 x 8

Romanian Leg Curls

BW x 0 (3)
BW x 0 (2)
BW x 0 (0)
BW x 0 (0)

Walking Lunges w/ Dumbbells

25 x 10
30 x 10
35 x 10
40 x 10

Hip Adduction

120 x 15
120 x 15
120 x 15
120 x 15

Single Calve Press

135 x 13
135 x 8
135 x 9
135 x 7

The front squats were a bit awkward. I have to get into a good groove for going up and down. My middle back seems a bit weak and is having a little trouble keeping posture, especially as the sets get heavy. I was expecting to feel it a bit more in the quads than I did, but it felt good overall.

The romanian leg curls were KILLER. I have no idea what the technical term for those are... it's like a hamstring-only glut-ham raise. I can't even lift my body weight once with my hams. My legs were like jell-o after that.

Day Two : Back / Triceps

Narrow Grip Pull Down (supinated grip)

120 x 12
135 x 10
150 x 8
180 x 7 *tried to push it here

Machine Wide Row (Uni lateral)

45 x 12
55 x 10
65 x 8
75 x 8

Lateral Pull Down

90 x 12
105 x 10
120 x 8
135 x 8

Narrow Grip Bench Press

135 x 10
135 x 8
135 x 8
135 x 6 (failure)

Overhead Dumbbell Extension

10 x 12
15 x 10
20 x 8
25 x 8

My back was strong on these than I expected, which was nice. On the chin up style pull down I tried to push it harder than I should and was not able to complete the set. I also started too heavy on the narrow bench, which I fear put my shoulder in a bit of a hissy fit. I will have to start lower on that next week.

Day Three : Chest / Biceps


-40 x 12
BW x 10
25 x 8
35 x 8

Overhead Dumbbell Press

30 x 12
35 x 10
40 x 8
45 x 8

Dumbbell Chest Press

30 x 12
35 x 10
45 x 8
55 x 8

Alt. Dumbbell Curls

25 x 12
30 x 10
35 x 8
40 x 7 (8)

Reverse Barbell Curl

20 x 12
30 x 10
40 x 8
50 x 10

I wanted to put my Dips first this time since I have been doing a LOT of shoulder emphasis and I think my triceps / chest needed to kick it up a bit. And I was rewarded, for the first time in a long time, I didn't need assistance on dips. In fact, I worked up to 35 lbs attached to my waist for extra resistance. Freakin' Sweet!

Then, I did shoulders second cause they still need emphasis. Chest press was good. I was just as strong on it this week as I was on it last week despite the heavy dipping beforehand. Very cool stuff.

It felt to do some alt. db curls again. Got a super sexy arm pump which required several rounds of front double-bicep flexing in the mirror. All in all, this was a good week and a good kick off to Phase II.

Reader Comments


I like the work out schedule you have.. I have a similar shoulder issue..Trying to work out w/o hurting my shoulder..




My shoulder is finally getting better. Now I am dealing with knee pain due to a very tight IT band. Now that I am on the healing path, I am hoping to really get back into the gym again.