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  #1631  
Old 08-31-2011, 04:29 PM
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96 days to get it on

Wednesday

Triceps pretty sore from an isolation session Monday evening and the active rest they got during yesterday's squat session. It helped me really feel them today in a good way.

Morning

Flat Bench
206x5, 6 sets
186x8, 2 sets

superset with

Chinups
53.5x5, 4 sets
16x8, 3 sets

Tire Row, 75, 4 sets

superset with

OH Press
91x12, 3 sets

Lunch

DB Press
77x8, 4 sets
77x12

superset with

T-Bar Row - cut down working weight to about 60% of what I was doing, I used zero body english/momentum and held the peak contraction for 2 seconds. In the end, I think this will be better for improving my lats, keeping stress of my lower back and also my legs (hamstrings started to get bothered by the heavy rowing).
125x8, 5 sets

Inc DB Press
68x12, 2 sets

superset with

Chinups
BW+5 x 12, 10

Tire Row, 75, 3 sets

superset with

OH Press
91x12, 3 sets

Ab Wheel Rollout
BWx13
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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; 08-31-2011 at 05:03 PM.
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  #1632  
Old 09-01-2011, 04:05 PM
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95 days to hopefully put on 10 more quality pounds

Thursday

Morning

Occluded Walk

Lunch

Deadlift
361x5, 8 sets

Shrug
276x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8, then 100x12, 3 total sets

Active Rest:
Tricep Pushdown
40x8

Stiff Arm Band Lat Pulldown
Band x 8

Awesome workout...have I ever mentioned I love the deadlift?
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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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  #1633  
Old 09-01-2011, 07:26 PM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
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Quote:
Originally Posted by Commander View Post
95 days to have no choice but put on 10 more quality pounds
Fixed it for ya
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"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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  #1634  
Old 09-02-2011, 04:10 PM
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Quote:
Originally Posted by arian11 View Post
Fixed it for ya
Nice, I like it. Thanks for keeping me accountable. I must do it.

196 this morning.

------

Friday

Morning

Coming off a midnight shift, thus no time for a morning workout, straight to my regular job.

Lunch

Flat Bench
222.5x3, 7 sets
222.5x10
195x6, 5 sets
180x10, 2 sets

Active Rest During Flat Bench:
Bicep Barbell Curl
50x8 - hold peak contraction

Lat Pulldown
90x15, 2 sets - 2 second hold at peak contraction

OH Press - followed by 1 arm rope press
91x12, 2 sets

Great workout, traps were sore from yesterdays shrugs and got a nice pump today from 1) staying tight on bench 2) stabilizing on barbell curl and 3) contributing on lat pulldown and OH press.

Overall, upperbody looked huge after this workout. I love that feeling.
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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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  #1635  
Old 09-06-2011, 01:29 PM
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Saturday

Focusing on my weaknesses...

5 sets of the following circuit

a1) Squats
220x5

a2) DB Curl
15x10

a3) DB Hammer Curl
15x10

a4) Tricep Kickback
10x10

a5) Lying Extension
15x10

Bonus Set of Squats
170x20

Then I went outside, and did 3 sets of the following...

a1) Tire Drag Forward, 75

a2) Tire Drag Backward, 75

a3) DB Curl
15x10

a4) DB Hammer Curl
15x10

a5) Tricep Kickback
10x10

a6) Lying Extension
15x10

Monday - 91 days, time is ticking

Due to holiday, only 1 workout, had to clean the house because we were having company.

Flat Bench
196x10, 5 sets

superset with

Crunches
BWx20, 4 sets

DB Bench - whew! This was tough.
77x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown - 2 second hold at peak contraction
123.5x15, 15, 10

OH Press
92.5x12, 3 sets

superset with

Ab Wheel Rollouts
BWx10, 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; 09-06-2011 at 04:15 PM.
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  #1636  
Old 09-06-2011, 04:14 PM
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Tuesday - 90 days

Morning

Pouring outside, thus, no occluded walk, sorry, I'm not that dedicated

Lunch

Squat
245x8, 5 sets
220x12

Leg Extension
135x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 100x8, 3 sets

Active Rest:
Tricep Pushdowns
Barbell Curls
Lat Pulldowns
__________________

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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  #1637  
Old 09-06-2011, 04:23 PM
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superbilt superbilt is offline
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Your training certianly is not boring. Something different all the time.
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HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
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  #1638  
Old 09-07-2011, 04:49 PM
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Quote:
Originally Posted by superbilt View Post
Your training certianly is not boring. Something different all the time.
The core remains the same though. I've been making consistent progress on Squat, Bench, Chinup and Deadlift, following a basic linear model.

I mix up assistance a little, enough to avoid stagnation/boredom.

------

Tuesday Evening

It was raining, but I decided to get in my occluded walk

Then as a bonus, threw in 3 sets of 30, bodyweight squats (not occluded)

Wednesday - 89 days left to bulk up

Morning

Had limited time this morning as I had to walk my dog, but I squeezed as much in as possible

Flat Bench
207.5x5, 8 sets
207.5x8
187.5x8, 2 sets

superset with

Chinup - felt weak on these, I think active rest curls got to me, biceps fried
BW+53 x 5, 3 sets
BW+17.5 x 8, 3 sets
BW+5 x 8, 3 sets

OH Press
92.5x12, 2 sets

Lat Pulldown

Lunch

DB Bench
78x8, 4 sets
78x10

superset with

T-Bar - held peak contraction for at least 1 second
135x8, 5 sets

Inc DB Bench
68x12, 2 sets

superset wtih

T-Bar
135x12, top half reps
135x6, 1 and a half reps, 135x6, top half reps

OH Press
92.5x12, 4 sets

superset with

Tire Row
75

Lat Pulldown

Band Stiff Arm Lat Pulldown

* Weighed in at my heaviest in a LONG time, 198 in the morning. Haven't weighed that since April 2010.
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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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  #1639  
Old 09-08-2011, 01:36 AM
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Here's a fun picture of me from vacation:



To see it bigger:
http://www.flickr.com/photos/command...in/photostream
__________________

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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  #1640  
Old 09-08-2011, 04:14 PM
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Commander Commander is offline
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88 days to become the biggest me ever

Thursday

Morning

Occluded Walk

Lunch

Deadlift
363.5x5, 8 sets

Shrug
276x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8, then 102.5x12, 3 total sets

Active Rest:
Tricep Pushdown
40x8

Stiff Arm Band Lat Pulldown
Band x 8
__________________

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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