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  #1621  
Old 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
__________________

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  
Old 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.
__________________

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  
Old 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  
Old 08-19-2011, 01:17 PM
Wizard24 Wizard24 is offline
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Quote:
Originally Posted by Commander View Post
109 Days
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.
True enough. But if you look at the liberal socialist agenda that is force-fed to college students it makes perfect sense. We all know that history is destined to repeat itself. It does every day. However, if you are pushing this agenda you cannot, I repeat, CANNOT have your pupils taking a class where they will learn that our society has overcome many obstacles, and none of them were overcome by socialism.
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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  
Old 08-19-2011, 04:38 PM
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Quote:
Originally Posted by Wizard24 View Post
True enough. But if you look at the liberal socialist agenda that is force-fed to college students it makes perfect sense. We all know that history is destined to repeat itself. It does every day. However, if you are pushing this agenda you cannot, I repeat, CANNOT have your pupils taking a class where they will learn that our society has overcome many obstacles, and none of them were overcome by socialism.
I know it makes perfect sense, I understand the mentality behind those that push this agenda. However, understanding doesn't make it any less frustrating.

-----

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
__________________

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  
Old 08-19-2011, 08:47 PM
bigbear6708 bigbear6708 is offline
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talk about an intense week!!! great work.
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  #1627  
Old 08-22-2011, 01:18 PM
Wizard24 Wizard24 is offline
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Intensity . . . You have it!!
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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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  #1628  
Old 08-29-2011, 12:21 PM
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Quote:
Originally Posted by bigbear6708 View Post
talk about an intense week!!! great work.
Quote:
Originally Posted by Wizard24 View Post
Intensity . . . You have it!!
Thanks guys, the intensity was planned overreaching prior to vacation so I could supercompensate instead of detrain.

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  
Old 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
__________________

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  
Old 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
__________________

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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