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#1621
08-17-2011, 04:19 PM
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Tuesday Evening
3 sets each of the following - Bench 200x8 Squat 231x8 OH Press 100x8 Deadlift 306x8 ------ 110 Days to get massive Wednesday Morning Flat Bench 205x5, 8 sets 205x7 185x8 superset with Chinup BW+52.5 x 5, 6 sets BW+15 x 8, 3 sets Tire Row 75, 4 sets Tire Press 50, 2 sets OH Press 87.5x12, 2 sets Lunch DB Bench 77x8, 4 sets 77x13 and Incline DB Bench 68x12, 2 sets superset with Squats 220x8, 5 sets DB Bench 68x12 Tire Row 75, 4 sets Ab wheel Rollouts BWx10, 3 sets OH Press 87.5x12, 3 sets
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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; 08-19-2011 at 04:41 PM. 
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#1622
08-18-2011, 11:55 AM
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Wednesday Evening
3rd Session for the day - the idea is to run myself into the ground prior to vacation, then supercompensate Tire Drags - 4 rounds of...Forward, Backward, Row, Press Thursday Morning Occluded Walk Bonus session - I typically don't workout on Tuesday and Thursday because 1) I'd have to get up earlier due to walking the dog and 2) Doing legs at 6:00 a.m. sucks, lol! However, I wanted to squat twice today, and I am shooting for squating tomorrow as well, which will make 5 squat sessions in 4 days. Worked on my weaknesses this morning; Legs and Arms 6 Trisets: Squat 220x5, 2 sets 230x5, 2 sets 240x5, 2 sets Barbell Curl 60x8, 7 sets - really focused on tempo and squeezing the biceps Lying Tricep Ext 60x8, 7 sets Last 2 sets of tricep extensions, I finished with top half close grip press to burn out the triceps.
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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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#1623
08-18-2011, 04:14 PM
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109 Days
Thursday Lunch Triset Squat 220, 230, 240, 250, 260, 270x5 260, 250, 240x5 230x10 Barbell Curl 60x8 - not sure how many sets Lying Tricep Extension - with some close grip top half presses thrown in for extra stimulation 60x8 Leg Extension 132.5x10, 3 sets Suspended OH Tricep Ext BWx10, 2 sets In other news.... The National Association of Scholars, after examining the curricula at 50 leading universities, reported that in 1964, all of them required a Western-civilization survey course. By 2010, however, none of them required a basic Western Civ course, not even for history majors. ....if we don't appreciate our roots, we are doomed.
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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; 08-18-2011 at 04:51 PM.
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#1624
08-19-2011, 01:17 PM
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Quote:
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"Heaven and earth shall pass away, but my words shall not pass away." - Matthew 24:35 "But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law." - Galations 5:22-23
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#1625
08-19-2011, 04:38 PM
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 ----- Thursday Evening Isolation for arms and delts while training my wife on the tire drags! 108 days to push the limits Friday Morning Flat Bench 220x3, 8 sets 220x9 192.5x6, 2 sets superset with Chinups BW+57.5 x 3, 4 sets - then I realized I forgot to add the 10 pounder, darn, I thought I was just feeling really good because it felt light, lol! BW+67.5 x 3, 4 sets BW+32.5 x 6, 3 sets Tire Row, 75, 3 sets superset with OH Press 90x12, 3 sets Lunch DB Bench 82x6, 5 sets 82x12 superset with Squat 220x8 230x8, 5 sets Incline DB Bench 73x10, 2 sets Tire Row, 75, 3 sets superset with OH Press 90x12, 3 sets ---- I am not gonna lie, I am beat up and tired from this week. I have really pushed the limits of what I can handle. This week I did... Monday - Two Hypertrophy sessions - Back Hyper then Chest Hyper Tuesday - Deadlift with Sprints then later a Full Powerlifting Session 3 sets of 8 Wednesday - Heavy Upper then later a Lighter Upper with Squats then later a full body tire dragging session Thursday - Two Squat sessions, then an Isolation Arm and Delt session Friday - Heavy Upper then later a Lighter Upper with MORE SQUATS 5 squats sessions in 4 days! 12 Workouts in 5 days! Pushing the limits
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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; 08-19-2011 at 04:51 PM.
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#1626
08-19-2011, 08:47 PM
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talk about an intense week!!! great work.
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#1627
08-22-2011, 01:18 PM
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Intensity . . . You have it!!
__________________
"Heaven and earth shall pass away, but my words shall not pass away." - Matthew 24:35 "But the fruit of the Spirit is love, joy, peace, longsuffering, gentleness, goodness, faith, meekness, temperance: against such there is no law." - Galations 5:22-23
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#1628
08-29-2011, 12:21 PM
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Quote:
Quote:
Spent 8/19 to 8/27 near/in Shenandoah National Park in Virginia. It was beautiful. ...and no, I didn't feel the earthquake even though it was about 30 miles away. People who were in the rental house felt it, but I was out hiking in the mountains and had no clue there was an earthquake. Sunday Squats and Bench to get back into things.
__________________
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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#1629
08-29-2011, 04:17 PM
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98 days to pack on some more mass
Monday Morning Flat Bench 195x10, 5 sets superset with Crunches BWx20, 20, 15, 20 DB Bench 75.5x10, 4 sets Suspended Pushup BWx10, 3 sets Lat Pulldown 122.5x20, 15, 15 OH Press 90, 95, 100, 105, 110x5 Ab Wheel Rollouts BWx10, 2 sets (maybe 3, I can't remember) Lunch Seated OH Press 110, 115, 120x6 Standing OH Press 125x6 Push Press 130, 135, 140, 145, 150x6 130x6 130x8, 4, 4 - rest pause set Interspersed with OH Pressing... Squat 226x5, 5 sets and Lat Pulldown 122.5x15, 10, 10, 10 Lateral Raise to Front Raise 8x10 then 10 - 2 sets OH Suspended Tricep Extension BWx8, 3 sets immediately followed by Close Grip Pushups BWx8, 3 sets
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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; 08-30-2011 at 05:12 PM.
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#1630
08-30-2011, 04:07 PM
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97 days to get big
Tuesday Morning Occluded Walk Lunch 3rd day in a row squatting = stimulus for growth in my puny legs Squat 240x8, 5 sets 220x12 Leg Extension 135x10, 3 sets Suspended Leg Curl superset with Leg Extension BWx8 then 100x8, 3 sets each Active Rest between sets of legs, mixed it up with the following 3 exercises: Tricep Kickback - I know, typically a wimpy exercise, but between sets of squats, not bad for a tricep pump which was what I was going for DB Curl Lat Pulldown
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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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