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#1631
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
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
09-01-2011, 07:26 PM
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Quote:
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#1634
09-02-2011, 04:10 PM
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Quote:
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
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
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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; 09-06-2011 at 04:15 PM.
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#1636
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
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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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#1637
09-06-2011, 04:23 PM
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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!! http://www.youtube.com/user/ironbilt727
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#1638
09-07-2011, 04:49 PM
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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
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
09-08-2011, 04:14 PM
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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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