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#2091
11-08-2012, 04:42 PM
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Thursday - Leg Day
Glute Ham Curl BWx10, 3 sets Occluded Goblet Squat 72x10, 4 sets then unwrap Squat w/ bicep pump work 120x5 170x5, 6 sets 170x4, 4, 3, 3, 2, 2 - 10 second rest between micro sets Occluded Goblet Squat 72x5, 4 sets then unwrap Deadlift 306x5, 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; 11-08-2012 at 06:12 PM. 
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#2092
11-09-2012, 11:54 AM
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Thursday Evening - Biceps
* Entire workout was supersetted with Band Pullaparts DB Curl 32x6, 4 sets 32x2, 2, 2, 2, 2 - 10 second rest 27x6, 4 sets 27x3, 3, 3, 3, 3 - 10 second rest 22x8, 4 sets 22x4, 4, 4, 4 - 10 second rest Hammer Curl superset with Band Curl x 10 22x5, 4 sets Quick, effective Friday AM - Back/Triceps a1) Front Lever, 2 reps, 6 sets, a2) Tricep Rope Pushdown b1) Ring Row, BWx6, 4 sets b2) Crunches b3) Ring Tricep OH Extension c1) T-Bar, 155x6, 4 sets c2) Band Tricep Extension d) T-Bar 130x4, 4, 3, 3, 2, 2 - 10 second rest e) Ring Row BWx3, 3, 2, 2, 2 - 10 second rest, followed by a 10 second negative rep
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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; 11-09-2012 at 12:09 PM.
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#2093
11-13-2012, 01:35 PM
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Saturday - Improvised Chest Workout
Weighted Pushups with Dip Belt - Feet on Bench, Hands on Smith Machine Bar to leave room for the weight to hang After messing around trying to find the right weight, I settled on BW+75 * Most of the workout was supersetted with sets of upright cable rows Overhand Grip BW+75x6, 8 sets Underhand Grip BW+50x6, 4 sets Overhand Grip BW+50x6, 4 sets Underhand Grip BW+25x4, 3, 3, 2, 2 - 10 second rest Overhand Grip BW+25x4, 4, 3, 3, 2, 2 - 10 second rest Sunday - Deadlift Deadlift 361x3, 10 sets 361x4 361x3 361x5 42 total reps with around 75% of my max in less than 20 minutes. This was fun. Monday - Legs Glute Ham Curl BWx10, 3 sets Occluded BW Squats to warmup/prepare knees * Bicep pump work in between sets Squat with Chains (+50) 180, 190, 200, 210x3 220x3, 4 sets 170x6, 4 sets 170x4, 4, 3, 3, 2, 2 - 10 second rest Occluded Goblet Squat 62x10, 3 sets, unwrap 62x10 Vertical Jump 3 sets of 3 - full reset Tuesday - AM - Back * Tricep pump work in between sets Front Lever - starting to do reps on these and then finish with the isometric hold 3, 2, 2, 2 Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar w/ Decline Reverse Crunch 127.5x8, 4 sets 150x4, 4, 3, 3, 2, 2 - 10 second rest Ring Row BWx3, 3, 2, 2, 2 - 10 second rest Deadstart DB Row 82x8, 4 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; 11-13-2012 at 01:39 PM.
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#2094
11-15-2012, 11:47 AM
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Wednesday - Improvised Chest Workout
Weighted Pushups with Dip Belt - Feet on Bench, Hands on Smith Machine Bar to leave room for the weight to hang * Most of the workout was supersetted with sets of upright cable rows Overhand Grip BW+50x6, 6 sets BW+75x6, 4 sets BW+75x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets, after last rep, 10 second negative * Repeated the rest pause protocol 2 more times
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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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#2095
11-15-2012, 04:14 PM
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Thursday - Deadlift
* Tricep Pump work in between some sets Deadlift 206x2 256x2 306x2 326x3 346x3 366x1 386x1 411x1 431x1 - training max for today 386x1, 1, 1, 1, 1 - cluster set, 10 second between singles - roughly 90% of training max 386x1, 1, 1, 1, 1 - cluster set 386x1, 1, 1, 1, 1 - cluster set 311x4, 4, 3, 3, 2, 2, 1, 1 - mini sets, 10 seconds rest - roughly 70% of training max 311x5, 4 sets * I almost think the cluster set is harder than doing continuous reps because the 10 seconds completely negates any stretch reflex you might have had to assist with the next rep.
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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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#2096
11-19-2012, 03:27 AM
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I agree with you on the cluster set analysis. that is really the onlyway I do my deadlift sets...everyother week I do sets of 5. instead of a traditional set, however, I make myself stand all the way up and take a quick step back..then re set..I used to do it when I was training for powerlifting to get more transition and training into just 1 explosive rep...just stuck with it. I like it
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#2097
11-19-2012, 11:57 AM
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Quote:
I may continue to use it, but will also do sets with just a second to reset as well. Friday - Off Saturday - Arms * 30 seconds rest between most sets DB Cross Body Hammer 22x10, 3 sets Preacher 40x8, 3 sets Barbell Curl - 3 second negative 40x8, 3 sets Rope Pushdown 35x12, 4 sets CG Pushups BWx20, 18, 15, 14 Incline OH Extension 40x15, 3 sets Fascia Stretching for Triceps Sunday - Legs Glute Ham Curl BWx10, 3 sets Squat Chains (+50) 220, 225,230, 235, 240x3 245x3, 3 sets 245x1, 1, 1, 1, 1 - cluster set 175x6, 4 sets - last rep paused on the hole on these sets, slow negative as well 175x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets DB Swings 62x10, 3 sets superset with Max Vertical Jumps 3 sets of 3 (reseting between each jump)
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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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#2098
11-19-2012, 04:06 PM
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Monday - Back/Triceps/Abs
* Tricep pump work in between sets Front Lever - after the 3 reps of each set, I finish with an isometric hold for 3 to 5 seconds 3 reps x 4 sets Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets T-Bar w/ Decline Reverse Crunch 128.5x8, 4 sets Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 slow negative rep T-Bar 155.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 155.5x1 slow negative rep 155.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 155.5x1 slow negative rep Pullup partials and lat stretching * Awesome workout!
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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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#2099
11-20-2012, 04:15 PM
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Tuesday - Deadlift
* High Pulls 80x5 or Hang Snatch 100x3 in between sets of deadlift Deadlift 361x3, 8 sets 291x6, 4 sets - slow negative, super explosive positive DB Swing 62x10, 3 sets Glute Ham Curl BWx10+5 partials Vertical Jump 3 sets of 3 * After experimenting with several different "pure" deadlift days, I am not enjoying them as much as when I was combining deadlifts with back day. I have two ideas to make it more fun. 1) Widowmaker style deadlift set to finish 2) Finishing with squat work - I could always use more squat practice and bigger legs
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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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#2100
11-23-2012, 11:59 AM
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Wednesday - Chest
Did some decline benching, it felt OK, but the next day shoulder was still an issue. It really sucks Thursday - Deadlift Arrrghh, wanted to squat, but knee wasn't having it, I am sick of these nagging pains. Since I couldn't squat, I tried to make the workout more quad focused by doing deficits and some snatch grip. Deficit Deadlift 311x5, 2 sets 331x5 351x3, 4 sets 311x6, 4 sets Snatch Grip Deficit Deadlift 261x6, 4 sets Conventional Deadlift 311x10
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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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