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  #2111  
Old 12-06-2012, 05:24 PM
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Thursday - Deadlift/Traps

Deadlift
343.5x5, 9 sets
343.5x8

Superset with

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

Shrug - 2 second peak contraction
258.5x10, 2 sets

Leg Extension
60x20, 3 sets
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  #2112  
Old 12-07-2012, 01:50 PM
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Friday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top
135x8, 4 sets

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

T-Bar
135x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
135x1 - 5 second isometric hold
100x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 rep - all continuous

* Messing around on the last set, I think I prefer the method I used in the first set.

OH Press
115x12, 4 sets
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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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  #2113  
Old 12-11-2012, 12:45 PM
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My son had his first gymnastics meet this weekend, so I missed Saturday. Sunday was busy playing with my kids. Yesterday, worked a midnight shift and just didn't get an opportunity to workout.

Tuesday- AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top
136x8, 4 sets

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

T-Bar
136x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
136x1 - 5 second isometric hold

OH Press
115x13, 2 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
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  #2114  
Old 12-13-2012, 01:05 PM
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Wednesday - OH Press

* Wasn't going to be able to workout, but I found 15 minutes to spare. Gotta take what you can get.

OH Press (clean to start each set)
110 (+10 each set) 190x3
170x1, 1, 1, 1, 1 - cluster
170x1, 1, 1, 1, 1 - cluster
130x4, 4, 3, 3, 2, 2, 1, 1
110x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

* Went too heavy on the last set, the holds weren't as great as they should have been.
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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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  #2115  
Old 12-13-2012, 05:12 PM
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Thursday - Deadlift/Traps

Deadlift
346x5, 9 sets
346x8

Superset with

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

Leg Extension
60x20, 23 sets
62.5x20

Superset with

Vertical Jump
3 sets of 3 - full reset

DB Swing
62x10, 2 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
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  #2116  
Old 12-14-2012, 05:15 PM
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Friday - Legs

* Wanted to squat yesterday, but strained my right thigh a tad while doing the squat stretch in preparation for my training session. When I started squatting, the strain was causing me to shift weight to my left leg. My left knee is the one that bothers me (most recently), so it wasn't having the shift in weight. I ditched the squats and had a great deadlift session.

Stubborn me, decided to squat today. Why? Because squatting builds character and big legs. Was it optimal coming after a hard deadlift session yesterday and working a midnight shift, thus having no sleep? Heck no, far from optimal. But I must wage war with my body.

Guess what? With the exception of getting less reps on my cluster set, I had a phenomenal session.

Squat Chains (+50)
225, 230, 235, 240, 245, 250, 255, 260x3
260x2, 2 - cluster set - goal was 8, but didn't have it in me
182.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
182.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
120x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Glute Ham Curl
BWx10, 3 sets

superset with

Vertical Jump - full reset
3 sets of 3
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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; 12-16-2012 at 10:04 PM.
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  #2117  
Old 12-16-2012, 10:04 PM
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Saturday- OH Press

* Supersetted with Bicep Pump Work

OH Press (clean to start each set)
110 (+10 each set) 190x3
175x3, 2, 2 - cluster
175x3, 2, 1 - cluster
175x3, 2, 1 - cluster
130x4, 4, 3, 3, 2, 2, 1, 1
130x4, 4, 3, 3, 2, 2, 1, 1
90x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Bench Press
85x20, 12, 12
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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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  #2118  
Old 12-17-2012, 05:08 PM
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Sunday - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top
137.5x8, 4 sets

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

T-Bar
137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
137.5x1 - 5 second isometric hold
95x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Monday - Deadlift/Traps

Deadlift
366x3, 4 sets
371x3, 3 sets
376x3
331x6, 2 sets
306x10

Superset with

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

Shrug - 2 second hold at peak contraction
261x10, 2 sets

Glute Ham Curl
BWx10, 3 sets

Superset with

DB Swing
62x10, 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
Reply With Quote
  #2119  
Old 12-18-2012, 05:09 PM
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Tuesday - Legs

Squat Chains (+50)
230, 235, 240, 245, 250, 255x3
260x3, 2 sets
260x7 - cluster set - 4 reps with a decent pause between each, re-rack and 3 more reps
183.5x6, 4 sets - last rep paused on the hole on these sets, slow negative as well
183.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
122.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Glute Ham Curl
BWx10, 3 sets

superset with

Vertical Jump - full reset
2 sets of 3
__________________

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
Reply With Quote
  #2120  
Old 12-19-2012, 06:04 PM
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Tons of work in here. Any specific goals?
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