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#1661
09-26-2011, 11:57 AM
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Saturday
3 sets of the following: Bench 170x8 Squat 200x8 OH Press 100x8 Deadlift 276x8 Purpose of the above lifts was to set up a good hormonal environment for training arms. Weights were light, so focus was on dominating the weight with maximum acceleration. Rest was minimal due to the lighter weights as well. Training to get as much growth as possible. Meadow's Crazy 8 Arms: 3 rounds of the following, 8 reps each Barbell Curl, 60 Hammer DB Curl, 22 Band Curl Tricep Rope Pushdown, 45 Tricep DB Kickback, 10 Suspended OH Extension Used less weight than previous time I did this workout...and used less total rounds, but my arms were more sore on Sunday. I think it was due to how focused I was on getting quality contrations. Sunday Tire Dragging - total body
__________________
 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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#1662
09-26-2011, 04:07 PM
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70 days to pack on some more mass.....TIME IS RUNNING OUT
On a positive note, weighed in at 198-199 this weekend. Creeping up on 200. Monday Morning Flat Bench - that's what I am talking about! 200 for multiple sets of 10 200x10, 5 sets superset with Crunches BWx20, 4 sets DB Bench 81x10, 4 sets Suspended Pushup BWx10, 3 sets Lat Pulldown 115x15, 4 sets - 1 second hold at contraction Seated OH Press 90, 95, 100, 105, 110x5 Ab Wheel Rollouts BWx5, 3 sets 1 Arm Rope Press * Bumped AM workout to lunch time, hope to squeeze in lunch break workout after work today.
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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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#1663
09-27-2011, 04:41 PM
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Monday Evening
Seated OH Press 90, 95, 100, 105, 110, 115x6 Standing OH Press 120, 125x6 Push Press 130, 135, 140, 145, 150, 157.5x6 137.5x6 137.5x10, 5, 4 - rest pause set Active Rest during OH Pressing... Lat Pulldown 115x10, lots of sets DB Lateral Raise 15, 10, 5 drop set (reps don't matter) superset with Seated OH Press 100x5, 3 sets Tuesday - 69 days Morning Regular dog walk Lunch Squat 220, 230, 240, 250, 260, 270, 280, 290x5 230x12 Leg Extension superset with Squat 141x10 with 170x5 - paused at bottom, very explosive on concentric, 3 sets Suspended Bridge Leg Curl superset with Leg Extension BWx8 with 107.5x8, 3 sets Active Rest: Tricep Pushdowns 45x8, lots of 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; 09-27-2011 at 06:48 PM.
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#1664
09-28-2011, 04:22 PM
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68 days to bring it
Wednesday Morning Occluded Walk - haven't occluded in awhile, not sure why, time to get back to it Lunch Flat Bench 212.5x5, 8 sets 191x8, 3 sets superset with Chinup (BW plus) - all held for 1 second at peak contraction 57.5x5, 3 sets 37.5x5, 3 sets 27.5x5, 3 sets 17.5x5, 3 sets DB Press 72x12, 2 sets OH Press - cut reps, usually do 12, getting pretty fatigued, didn't want to get sloppy 96x9, 2 sets, 1 Arm OH Rope Press 10 reps, 2 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
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#1665
09-29-2011, 12:14 AM
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Really enjoying following this journey, it's crazy that you're almost up to 200 again and doing it the right way.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1666
09-29-2011, 02:34 PM
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Reading your journal makes me feel like a lazy sack of turd lol.
Are you following a program or just making it up as you go along?
__________________
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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#1667
09-29-2011, 04:35 PM
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Wednesday Evening
Sled Row 87.5 superset with OH Press 96x12, 4 supersets Circuit: 3 times through DB Curl 15x10 DB Hammer Curl 15x10 Sled Row 87.5 Lateral Raise 15x5, 10x5 Front Raise 10x5 OH Press 110x5 Quote:
And I am completely sick of oats. I generally can eat the same foods over and over, but even I have a limit. 5 plus cups of oats for months on end is getting old, can't wait to cut! Quote:
I am following a program that I designed and ran by Workout Machine. I took everything I knew about strength and hypertrophy and created it. The basic template revolves around a 3 week set up. Week 1 is 6 sets of 3 or 5 depending on which day. Week 2 and 3 I add one set. Week 4 is starting over at 6 sets but increasing weight. After the sets of 3 or 5, I back off the weight (a predetermined percentage) and do sets of 6 or 8 (again, depending on the day) and also sets of 10 or 12. (I haven't been following it to a "T" lately because my schedule has been thrown off and also because I've felt pretty good so I've been making more jumps in weight, i.e. sticking with the 8 sets and increasing weight) I am focusing on using this progression with Flat Bench, Chinups, Squat and Deadlift. (although, I recently backed off the volume on chinups since back is a strength and I want to focus on other areas) Overhead press has become my main upperbody assistance movement because it accomplished the bodybuilding goal of hitting triceps, delts and traps...and it's awesome. Can't really be too big on any of those muscles. Lowerbody assistance is leg extensions and suspended bridge leg curl (basically it's an upside down glute ham raise). Split is: Monday AM - Bench Hypertrophy, 10 reps Monday Lunch - OH Press, sets of 6 Tuesday - Squat, 5 reps Wednesday AM - Bench, Chinup, 5 reps Wednesday Lunch - Bench, Chinup, 8 reps (this has changed slightly since I've been missing my AM workouts) Thursday - Deadlift, 5 reps Friday AM - Bench, Chinup, 3 reps (I've been dropping chins lately for 2 reasons, back pretty sore from Deadlifts and wanting to give some volume to other areas of weakness) Friday Lunch - Bench, Chinup, 6 reps (see AM note) Saturday - Weaknesses - Legs/Arms I drag the tire whenever I am able to since that doesn't interfere with workouts and I even believe it aids recovery if don't go balls to the wall with it. I also throw in light weight isolation stuff in the evenings if I have a chance, nothing serious, some curls, kickbacks and laterals to give the arms/delts some extra stimulation without over taxing them. The Key: Here is what I think is the key to the success of my program. I started out conservative with weights I could dominate. Then I made very modest jumps in weight. Using 1.25 and 2.5 pound plates to make the small jumps. With the law of repeated efforts, I was able to build up to where I am now without stalling. Example: Late January DB Press, 62x10 (first in workout, fresh) Now DB Press, 82x10 (after the flat bench press, already fatigued) Mid May Flat Bench 170x10, 5 sets Now Flat Bench 200x10, 5 sets Thursday 67 days Deadlift 368.5x5, 8 sets Shrug - held for 1 second at peak contraction 283.5x10, 3 sets Suspended Bridge Leg Curl superset with Leg Extension BWx8 with 107.5x8, 3 sets Active Rest: Tricep Rope Pushdown 45x8, lots of sets Stiff Arm Band Lat Pulldown Bandx10, 2 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; 09-30-2011 at 01:38 PM.
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#1668
09-30-2011, 04:19 PM
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67 days left to put on size
Friday Lunch Flat Bench 235x3, 7 sets 235x10 - Another PR 202.5x6, 5 sets DB Bench 75x10, 2 sets Active Rest During Bench: a) Bicep Barbell Curl 55x8 - hold peak contraction b) Lat Pulldown 110x10 - 1 second hold at peak contraction OH Press - followed by 1 arm rope press 97.5x12, 2 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
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#1669
09-30-2011, 05:08 PM
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Looks like the program is working very nicely. Those are some nice gains over a fairly short period of time.
__________________
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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#1670
10-03-2011, 02:05 PM
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Quote:
----- Saturday Morning - arm focus 3 sets of the following: Bench 175x8 Squat 205x8 OH Press 105x8 Deadlift 286x8 Purpose of the above lifts was to set up a good hormonal environment for training arms. Weights were light, so focus was on dominating the weight with maximum acceleration. Rest was minimal due to the lighter weights as well. Training to get as much growth as possible. Meadow's Crazy 8 Arms: 3 rounds of the following, 9 reps each Barbell Curl, 60 Hammer DB Curl, 22 Band Curl Tricep Rope Pushdown, 45 Tricep DB Kickback, 10 Tricep Band Kickback Suspended OH Extension Afternoon - leg focus 3 sets of the following.....Yes, I did it again: Bench 175x8 Squat 205x8 OH Press 105x8 Deadlift 286x8 Circuit, 3 times through: Decline Reverse Crunches Crunches DB Curl DB Hammer Curl Occluded Leg Extension 100x20 100x10 87.5x10 75x10 Ouch! Pain. Suspended Bridge Leg Curl BWx10, 2 sets ----- Sunday Single Leg Calf Raise BWx15, 4 sets ----- Diet Update - haven't in awhile Bodyweight: 197.8 - up 1.5 pounds Intake: 5763 Calories, 234 fat, 587 carbs, 334 protein - that is on a double session day (single sessions day is about 600 calories lower)
__________________
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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