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  #2101  
Old 11-23-2012, 09:45 PM
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Friday - Back/Traps/Abs

* Band Pullaparts 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
1 negative rep

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar w/ Decline Reverse Crunch
130x8, 4 sets

Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 slow negative rep

T-Bar
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Row (feet on bench hit more upper back, previous ring rows were feet in the air which hits lats better)
BWx6, 3 sets

* Messed around with some explosive cable rope upright rows for traps
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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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  #2102  
Old 11-26-2012, 12:52 PM
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Saturday - Chest/Biceps

Weighted push ups and DB Curls

Chest workouts are currently sucking, trying to find a way to train around the pain. Not really into the workout.

Sunday - off

* Wanted to do legs, I think I am going to give up on squats again...for now. Deficit deadlifts will be my go to leg exercise. Due to schedule, Tuesday and Thursday will probably be my leg days.

Monday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
131x8, 4 sets

Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 slow negative rep

T-Bar
130x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - all reps squeezed at the top
130x12+8 - continuous reps, one rest pause set
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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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  #2103  
Old 11-27-2012, 05:43 PM
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Tuesday - Deficit Deadlift

Glute Ham Curl
BWx10, 3 sets

Deficit Deadlift w/ Rear Leg Elevated Split Squat BWx8 each leg
353.5x3, 4 sets
353.5x1, 1, 1, 1, 1, 1, 1, 1 - cluster set, 10 second rest

Deficit Deadlift w/ Feet Supported Ring Row BWx10
313.5x6, 4 sets

DB Swing w/ Goblet Squat 62x10
62x10, 4 set

* I enjoyed this workout. I think I can make it even better by doing a drop set on the Goblet Squat since legs also respond well to higher reps and longer TUT
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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; 11-27-2012 at 05:45 PM.
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  #2104  
Old 11-28-2012, 12:54 PM
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Wednesday AM - Biceps with some chest and back

DB Curl w/ Pushups
32x6, 4 sets
32x2, 2, 2, 2, 2, 2 - 10 second rest

DB Curl w/ Feet Support Ring Row BWx8
27x6, 4 sets
27x3, 3, 3, 3, 3 - 10 second rest

DB Curl w/ Feet Support Ring Row BWx8 and tricep pump work
22x8, 4 sets
22x4, 4, 4, 4 - 10 second rest

Hammer Curl superset with Band Curl x 10
22x6, 4 sets

1 set of light incline curls for stretch
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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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  #2105  
Old 11-29-2012, 05:20 PM
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I want to squat badly, so I am always messing around in spite of my recent difficulties. I think I stumbled on something.

I was doing some bodyweight squats, trying to get in a groove. Everything was hurting my knee. Finally, I lifted my heels up in the air, and squatted on the balls of my feet.

Viola! Pain free. I thought, could it be my ankles? I have read countless squat articles and I never thought I was one of those guys who is tight in all sorts of areas. Granted, I have done some exercises too losen up my hips, but overall, I didn't think I was a super tight guy. Ankle mobility, whatever, mine's fine right? I guess not. I truly think (now) that the tendons around my ankle were tight and that was in turn pulling on my knee joint.

I didn't want to do a bunch of stupid mobility exercises, I figured one movement could help my ankle mobility and help open up the hips/groin all in one. So I dropped into the squat stretch.



I gradually let myself sink deeper and deeper, thus increasing the angle at my ankle and the amount of stretch it received. I did this for about 1 minute at a time about 5 or 6 times this morning and bodyweight squats felt fine.

Now, in a few days, maybe I will ranting about my knees and squatting again. But I really think I found the key.

I did have tendonitis in the summer after all the squat partials, but I think that when I gave up on squatting to help get my knee back to normal allowed certain areas to tighten up because they were not receiving the normal stretch and stimulation that they usually received (since the deadlift doesn't involve nearly the same knee or ankle angles and ROM).

So how can you tell between tendonitis which needs rest and something that is just tight and needs warmed up and stretched? I think the answer lies in the pain. If it's painful all the time, then it's probably tendonitis, if it is only painful in deep ROM, than it's probably tight. I am going to try and remember this for future injuries.

Now, applying this to my shoulder, I would say it's some type of tendonitis and I need to be careful and rest it from pressing.

Helpful resources:
http://www.t-nation.com/free_online_...letproof_knees
http://www.t-nation.com/free_online_...ower_body_pain

Thursday - Legs

Squat Chains (+50)
220, 225,230, 235, 240, 245x3
250x3, 2 sets
250x1, 1, 1, 1, 1 - cluster set
177.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
177.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

DB Swings
62x10, 4 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; 11-29-2012 at 05:24 PM.
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  #2106  
Old 11-30-2012, 12:55 PM
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Friday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
132.5x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
132.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
132.5x1 - 5 second isometric hold
132.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
132.5x1 - 5 second isometric hold

Feet Supported Ring Row
BWx8, 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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  #2107  
Old 12-03-2012, 12:43 PM
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Saturday - Deadlift/Traps

Deadlift
341x5, 10 sets

Superset with

Feet Supported Ring Row (focus on upperback)
BWx8, squeeze at top, pause at bottom to reduce momentum

Shrug - 2 second peak contraction
256x10, 2 sets

Leg Extension
50x20, 3 sets

* Traps were lit up the next day, and still feeling it 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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  #2108  
Old 12-03-2012, 05:11 PM
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Monday - AM - Back/Triceps/Traps

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds
4 reps x 1 set
3 reps x 3 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top SS W/ Upright Cable Rope Row 50x8
133.5x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
133.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
133.5x1 - 5 second isometric hold

Repeat above mini sets and isometric hold for 1 additional round
__________________

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; 12-04-2012 at 05:17 PM.
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  #2109  
Old 12-04-2012, 05:15 PM
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Tuesday - Legs

Squat Chains (+50)
220, 225, 230, 235, 240, 245, 250, 255x3
255x2, 2, 2, 1 - cluster set
180x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
180x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Glute Ham Curl
BWx10, 3 sets

superset with

Leg Extension
50x15, 3 sets

Vertical Jump - full reset
2 sets of 3
1 set of 5
__________________

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; 12-04-2012 at 05:17 PM.
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  #2110  
Old 12-05-2012, 05:05 PM
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Wednesday - expecting to be off, had a chance to workout, so messed around with a push day

* Some bicep pump work in between some sets

Bench Chains (+50)
Worked up to 135x6, 8 sets

OH Press
110x10, 4 sets

superset with

Bench Chains
135x3, 4 sets

Bench
135x10, 4 sets

superset with

OH Press
110x6, 4 sets

* Shoulder hurts slightly, but not as bad it did after other recent push days, I need to be careful
__________________

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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