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Old 03-25-2013, 12:21 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday - Bench

* Upperback work in between some sets

* Bench felt AWESOME today. 280 was dominated for 2 reps (as much as you can dominate 93% of a touch n' go max). All reps on 231 were explosive, it may not have looked explosive to an observer based on bar speed, but I was really focused. Had great tightness, nice arch, squeezing the bar, everything was clicking.

Bench Press
220, 230, 240, 250, 260, 270, 280x2
231x8, 7, 6
165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
1 more round with 165

Ring Dips
BWx7, 6, 6, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
117.5x15, 3 sets

Bench (Chains)
117.5 (+50) x 5, 3 sets

* Changed thing up slightly. Instead of higher rep finisher, I went explosive on Bench Press with Chains. Also threw in an extra set of dips as they nail the chest nicely. Felt great.

Saturday - Messed around at a hotel gym

My oldest son competed in a statewide mathematics event

Sunday - Legs

Leg Curl Warmup
50x20, 3 sets

Squat Chains (+50)
220, 240, 260, (add belt) 280, 300x2, 307.5x2
261x8, 8, 6
201x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
146x5, 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
1 more round with 146

Leg Curl
60x12, 2 sets
60x13

Somersault Squats
BWx15, 3 sets

Monday AM - Arms

1. DB Hammer Curl
28.5x12, 4 sets

ss w/

Tricep Rope Pressdown
41x15, 2 sets
41x14
41x14, drop set to 31x6

2. Preacher Curl
52.5x10, 3 sets
40x10

ss w/

Landmine Shoulder Press with Band, then 1.5 Pushups (repeat top half ROM), and some DB Floor Press

* I don't really care for the landmine shoulder press, so I ditched them after 1 set in favor of 2 other compound movements today. I think I will settle back on DB Floor Press for next workout.

3. Barbell Curl - slow descent
40x8, 3 sets

ss w/

Ring OH Tricep Ext - ditched these in favor of more barbell OH extensions
BWx10, 1 set

4. Incline OH Barbell Tricep Ext
51x15, 15, 15, 12

ss w/

Incline Curl
22x8, 6

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 sets
__________________

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
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