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  #1331  
Old 01-20-2011, 05:08 PM
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345 Days to pile on mass

Thursday

AM - Stayed up late with my wife because she will be out of town, chose to sleep in a few minutes rather than do jumps and core work (I'll get enough of that at my deadlift session!)

Lunch

Deadlift
411x1
391x3, 6 sets
351x6, 3 sets

Leg Extension
120x10, 8, 8

superset with Leg Extensions on my suspension trainer, BWx12

Suspended Bridge Leg Curls
BWx10
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  #1332  
Old 01-21-2011, 02:46 PM
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345 days to pile on mass

-----

Friday

AM

Borrowed this template for a hypertrophy day from Ironman Magazine, it is called 4x. Basically, try to estimate a weight you could do for about 15 reps, do 10 on the first set, rest 30 seconds, do 10, rest 30 seconds, repeat. Once you can get 10 reps on all 4 sets, you up the weight. With only 30 seconds rest, it is a very quick pace.

Upper Hypertrophy

Chins
BWx10, 10, 7, 5

DB Pullover
42x10, 4 sets

Stiff Arm Lat Pulldown
30x10, 10, 10, 8

T-Bar
110x10, 4 sets

Close Grip Cable Row
65x10, 4 sets

Wide Grip Cable Row
65x10, 4 sets

Suspended Pushups
BWx10, 4 sets

Band Flys
Pro-Mini Band x10, 4 sets

Bonus Cardio and Lower Back word: Shoveling tons of snow!

----

News:

Wow, this is awesome considering the source
European Central Bank Studies Show Spending Restraint is key to controlling red ink
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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; 01-21-2011 at 08:10 PM.
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  #1333  
Old 01-22-2011, 05:54 PM
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343 days to pile on mass

Finally got my wraps! Just in time for todays workout!

----

Saturday

Arms Hypertrophy - 4x method

Bicep Curl
52.5x10, 4 sets, increase weight

Inc Curl
13.5x10, 4 sets, increase weight

Cable Curl
30x10, 10, 7, 7

DB CG Neutral Press
62x10, 10, 10, 7

Suspended OH Ext
BWx10, 4 sets, move back feet to increase angle and difficulty

Tricep Pushdown
32.5x10, 4 sets, increase weight

Following the occlusion protocol from this site to assist with arm hypertrophy via the hormonal response from leg training:

Occluded Leg Extension
60x30, 15, 15, 15

Occluded Leg Curl
30x30, 15, 8 - nothing left
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With God's help...Mens sana in corpore sano
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  #1334  
Old 01-22-2011, 07:14 PM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by Commander View Post
343 days to pile on mass

Finally got my wraps! Just in time for todays workout!

Following the occlusion protocol from this site to assist with arm hypertrophy via the hormonal response from leg training:

Occluded Leg Extension
60x30, 15, 15, 15

Occluded Leg Curl
30x30, 15, 8 - nothing left
You are going to be very sore tomorrow and the day after! good luck walking.
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  #1335  
Old 01-23-2011, 01:05 AM
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WOW, just reading that link I am impressed! haha, as you said..considering the source! do you have plans on wrapping your arms for occlusion, or just utilizing the leg method?
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  #1336  
Old 01-23-2011, 06:27 PM
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Quote:
Originally Posted by Gregsimo View Post
You are going to be very sore tomorrow and the day after! good luck walking.
Not as sore as I would have liked, but definitely feeling it.

Quote:
Originally Posted by bigbear6708 View Post
WOW, just reading that link I am impressed! haha, as you said..considering the source! do you have plans on wrapping your arms for occlusion, or just utilizing the leg method?
Thanks for taking the time to read it!

Regarding wrapping arms, probably not, I only have leg wraps, I think you need elbow wraps to wrap arms right? Probably too much material with the leg wraps.

------

342 Days to pile on mass

This Monday I will be participating in the March for Life in Washington DC, thus I bumped Monday's workout to today. It's a long day, board a bus at 6am at my church, won't get back until midnight.

Sunday

Chinup
BWx10, 10, 9, 7

Pullover
44.5x10, 4 sets, increase weight

Stiff Arm Lat Pulldown
30x10, 4 sets, increase weight

T-Bar
115x10, 10
120x10, 12, increase weight

Narrow Grip Cable Row
70x10, 4 sets, increase weight

Wide Grip Cable Row
70x10, 4 sets, increase weight

Used my bands to get some final pumping for my lats and midback.

-----

Last night my friend who is new to training came over and I took him through a shoulder workout. I haven't done shoulders since I hurt my pec tendon/left bicep area. It has hurt to press overhead whenever I tested it out.

Well, working with him we were using pretty light weights since he is new to the iron game. I was able to hang with him and it felt good to move some light weight around. We did OH Press, DB OH Press, Front Raise and Lateral Raise. I might incorporate some light delt work on my chest hypertrophy days since it appears I can press Overhead as long as the weights are light.

It is definitely interesting trying to work around an injury.

I hope to get in some chest hypertrophy later today, but if I don't have time, it won't be a big deal, my triceps are sore from yesterday's arm workout, my delts are a little sore from yesterday's delt workout and my chest already got some work during pullover and stiff arm pulldowns during my back workout.

EDIT:

I ended up having time...

Suspended Pushups
BWx20, 12, 10, 10

Band Flys
Mini-Band x 10, 4 sets

Occluded Leg Curls - trying to get them right - this time, I used my suspension trainer, it was sweet
BWx30, 15, 15

Finished my workout by messing around with my mini-bands. I doubled them up to set up for a band bench press with 90lbs on the bar, I brought down my scale, and stacked up a bunch of stuff so I could weigh the bar at the top ROM, I weighed several times to be sure, came out between 140 and 150lbs! The bands add 50 to 60 pounds of tension at the top, pretty sweet for how small they are. I am loving them, they are really versatile.

I used them to warm up my delts with lateral raises prior to last night's delt workout, I used them as a finisher after this morning's lat workout (doing band straight arm pulldowns and rows). They are awesome.

Messed around with a few other exercises, tried band tricep extensions, and practiced setting up for band resisted squats and deadlift.

The way I got it to work, the bands will add:
60 lbs to top of bench
90 lbs to top of squat
120 lbs to top of deadlift

I am pretty happy with that, the pounds it adds is roughly proportional to my strength in those lifts. You should have seen me trying to weigh the bar with bands on it, I almost got myself killed creating a tower of benches/boxs/4x4's/etc to stack up and put my scale on, then trying to climb around my stack of stuff and shrug the bar off the rack and gently place it on the scale, the whole time hoping my tower doesn't come crashing down (which it did once, luckily my scale was OK, and so am I, lol!).

---

175 Friday, 178 Saturday, 173.5 Sunday
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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; 01-23-2011 at 10:09 PM.
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  #1337  
Old 01-25-2011, 05:18 PM
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Yesterday

Stood up for the cause of life in Washington DC, although the media will barely ever cover it, or give it justice:
March for Life

-----

Tuesday

AM

I just tried occluded walking this morning while taking my dog for a walk. That was interesting, although the wraps came off my left leg after about 12 minutes of my 25 minute walk. I took off the right leg wrap a minute later but it was interesting to feel the difference between the wrapped and unwrapped leg for that 1 minute. I was occluding my calves while walking, so the wraps were causing the blood to pool in the thighs it seemed, that was were I was getting a slight tingle.

Lunch

Squat
260x1
220x5, 7 sets
187.5x8
170x12
120 with bands (roughly 210 at top) x5

Suspended Bridge Leg Curl
BWx12, 10, 8
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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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  #1338  
Old 01-26-2011, 05:44 PM
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339 days to get up to 210 pounds.

-----

Last Night

Calves Occluded

Bodyweight one legged calve raises on my steps
BWx30, 15, 15, 15 - I had to use the stairs banister for some assistance on the last few reps of the last 2 sets. It was brutal

Wow - the DOMS is intense today!

Today

I was really focused on keeping EVERYTHING tight during yesterday's squat session, as a result, my lats were sore this morning. That is the first time I ever got my lats sore from squatting. Interesting.

So, I switched things up, went with pullups over chins as I feel the pullup hits the upperback more and the lats less as compared to chins.

AM

Pullup
BW+15, 6 sets of 5
BWx8

Tried to hold peek contraction, even if only for a half second.

T-Bar
161, 6 sets of 5
137x8

DB CG Neutral Press
72, 6 sets of 5
62, 3 sets of 8
54, 2 sets of 12

Lunch

Pullup
BWx8, 4 sets

Held the peak contraction for a second on the first 3 sets

Pulldown
100x12

T-Bar
137x8, 4 sets
123x12

Decline Low Cable Pullover
40x10, 3 sets

superset with Suspended Pushups

V-Bar Pulldown to Face
60x10, 3 sets

Hold peak contract for 1-2 seconds, trying to pull apart V-Bar attachment

Finished off the pump in my lats with band straight arm pulldowns

Mixed things up today, instead of back in the AM and chest at lunch, I did some for each muscle group at both sessions.
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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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  #1339  
Old 01-27-2011, 05:37 PM
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338 days to gain 35 lbs!

Thursday

AM

Took my dog for a walk and did it occluded, got it wrapped right today, they didn't fall off. Today I chose to do upper thigh as opposed to calves (as my calves are still dying from the occluded workout 2 days ago!). After about 5-6 minutes, I noticed a nice "butt pump" which told me I had wrapped effectively since the blood was pooling in my buttocks. By the halfway point, my thighs were tingling, albeit, only slightly. By about 3 quarters of the way through my walk, my legs felt slightly fatigued which obviously wouldn't happen from just walking my dog. I felt like I got it right this morning.

Lunch

My 6 year old was sick today and stayed home from school, so I chose to skip my workout and read books with him on my lunch break. I may be able to squeeze deadlifts in later, we shall see.
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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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  #1340  
Old 01-28-2011, 05:39 PM
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337 days to get freaky

----

Missed deadlifts yesterday, but got to spend some QT with kids so it's all good.

What will matter when I am dead?

QT with my kids or how much I can deadlift. If you can answer that correctly than you will do OK in life, I already know the correct answer.

Friday

Chinup
BW+60x1
BW+37.5x3, 6 sets
BW+15x6

T-Bar
190x1
171x3, 6 sets
154x6

DB CG Neutral Press
84.5x1
76x3, 6 sets
68x6

Decline Low Cable Pullover
40x12
45x10, 2 sets

Superset with Suspended Pushups
BWx15, 10, 10

Finished with band partials for the pump: stiff arm lat pulldown and flys

Lunch

Deadlift
411x1
391x3, 8 sets
351x6, 2 sets

Leg Extension
120x13, 10, 9

Sissy Squat
BWx10

Shrugs
206x15, 2 sets

-----

Side Note: 3 days later and it feels like someone was punching my calves nonstop for hours, they are super sore from Tuesday's occluded calve 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; 01-28-2011 at 06:50 PM.
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