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Old 02-25-2013, 12:49 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Looking back through my log, I went from Feb 4th to the 21st without a day off. Granted some of those days were just Arms, but still 18 days straight!

Friday was off and much needed, I was crushed from legs. Thursday afternoon I was messing around in the gym with the little guy and did a bunch of hip thrusts, so in addition to the quad and adductor DOMS I had on Friday, my glutes were on fire as well!

Saturday - Bench

* Bandwork between sets; facepulls and external rotations

* Did doubles today instead of triples and went heavier

Bench Press
220, 230, 240, 250, 260, 270, 280x2
226x9 - cluster set (pauses at top, no reracks)
226x8 - cluster set
226x7 - cluster set
158.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 160

Dips
BWx10, 8, 7

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
112.5x15, 3 sets

Bench Press
112.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
2 more rounds with 112.5 (last round I tapped out on the 3 rep set, got 2 and called it quits)

Sunday - Deadlift

* Last deadlifted on the 9th, 15 days ago. I've been hitting squats more.

Deadlift
363.5x5, 9 sets
363.5x8

SS w/

Leg Extension
80x10, 7 sets

Shrugs - rest period was just time to strip off weight
256x10 - each rep was slow descent, pause to eliminate momentum and a 3 second squeeze at the top
206x10
170x10
120x10

SLDL
170, 180, 190, 200x10

Monday AM - Arms, 5 superset combos

* This workout takes about 30 minutes and leaves my arms pumped beyond belief

1. DB Hammer Curl
28.5x12, 3 sets
28.5x10

ss w/

Tricep Rope Pressdown
36x15,
41x12, 2 sets
41x12, drop set to 31x6

2. Preacher Curl
48.5x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
58.5x15, 3 sets
58.5x12

3. Barbell Curl - slow descent
48.5x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

4. Incline OH Barbell Tricep Ext
48.5x15, 12, 12

ss w/

Incline DB Curl
22x6, 3 sets

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 sets

Monday - Lunch - Delts

The 3 year old wanted to "work out". So while he played with the pink dumbbells, I did some rear delts and lateral raises.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 02-25-2013 at 05:38 PM.
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