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#2121
12-19-2012, 05:42 PM
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Quote:
2. Being consistent (related to first goal obviously) - my wife and I are legal guardians of a 3.5 year old (and not an easy 3.5 year old either), big change from my kids who are 8 and 12 and starting to mature and be self sufficient in certain age appropriate areas of their life. I have had to rearrange my schedule, lose sleep, etc, to get in workouts. I feel if I can be consistent through this, than I can handle anything. Thanks for checking in. Off today - 1) because I hit it hard 8 days in a row 2) Didn't have a quiet workout to do this morning (back is my quietest workout and I didn't want to hit back right after deadlifts and squats).
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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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#2122
12-20-2012, 04:39 PM
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Thurday - OH Press
* Some Bicep Pump Work mixed in OH Press (clean to start each set) 110 (+10 each set) 180x3 192.5x3 175x5, 2 - cluster (resting in the rack position) 175x4, 2 - cluster 175x4, 2 - cluster 131x4, 4, 3, 3, 2, 2, 1, 1 131x4, 4, 3, 3, 2, 2, 1, 1 91x 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 w/ Rear delts/Band Pull aparts 120x15 120x13 - 1 board 120x10 - 2 board 100x10 100x10 - 1 board 100x10 - 2 board
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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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#2123
12-21-2012, 11:46 AM
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Thursday Night - Back/Triceps - knew I wouldn't be working out tomorrow, so squeezed it in late at night
* 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 140x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 140x1 - 5 second isometric hold Feet Support Ring Rows 1 set to failure
__________________
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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#2124
12-24-2012, 11:53 AM
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* Wanted to squat, knee wasn't having it
Sunday - Deadlift/Traps Deadlift 351x5, 9 sets 351x8 261x4,4,3,3,2,2,1,1 - 10 second rest between mini sets Superset with Feet Supported Ring Row (focus on upperback) BWx10, pause at bottom to reduce momentum and Leg Extension - just to get some blood to the knees/quads 50x15
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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; 12-24-2012 at 05:29 PM.
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#2125
12-24-2012, 05:28 PM
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* I have been squatting pretty well after deadlift day, I'm weird!
Monday - Legs Squat Chains (+50) 230, 240, 250, 260, 265, 270x3 250x3, 2 sets 240x8 total reps - cluster set - pauses and reracks for a few seconds 240x8 total reps - 2nd cluster set 185x6, 3 sets - last rep paused on the hole on these sets, slow negative as well 185x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets Squat (no chains) - hold performed in the bottom ROM 125x5, 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
__________________
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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#2126
12-27-2012, 11:49 AM
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Merry Christmas my fellow ABCers!
Tuesday - Bench * First time going heavy on the bench in a couple months, my shoulder took it well. Strength has taken a hit, but what can you do, my shoulder needed to heal. * Rear delt work between sets Pin Press 170, 180, 190, 200, 210, 220, 225, 230x3 207.5x7 - cluster set (10 second rest between singles, 90% of max 3 rep set) 207.5x6 - cluster set 207.5x5 - cluster set 140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) 140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest Full Bench Press - (40% of max 3 rep set) 90x5, 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 95x5, 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 Wednesday - 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 141x8, 4 sets Deadstart Ring Row BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest BWx1 - 10 second isometric hold T-Bar 141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top 141x1 - 5 second isometric hold 96x5, 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
__________________
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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#2127
12-27-2012, 04:06 PM
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Thursday - OH Press
OH Press (clean to start each set) 130 (+10 each set) 190x3 195x3 175x7 175x7 175x6 132.5x4, 4, 3, 3, 2, 2, 1, 1 132.5x4, 4, 3, 3, 2, 2, 1, 1 92.5x 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 w/ Band Pull aparts 120x15 120x14 - 1 board 120x11 - 2 board 100x11 100x11 - 1 board 100x11 - 2 board
__________________
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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#2128
12-31-2012, 11:45 AM
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Saturday - Legs
Squat Chains (+50) 230, 240, 250, 260, 265, 272.5x3 241x8 total reps - cluster set - pauses and reracks for a few seconds 241x8 total reps - 2nd cluster set 241x6 total reps - 3rd cluster set 186x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets 186x6, 2 sets - last rep paused on the hole on these sets, slow negative as well Squat (no chains) - hold performed in the bottom ROM 126x5, 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 Vertical Jump - full reset 3 sets of 3 superset with DB Swings
__________________
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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#2129
01-02-2013, 12:14 PM
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Tuesday - Deadlift
Deadlift 351x5, 5 sets 356x5, 4 sets 352x8 Superset with Leg Extension 75x10, 9 sets Vertical Jump 3 sets of 3 Glute Ham Curl BWx10, 3 sets * Lats are sorer than normal from deadlifting, I don't mind though, I love a sore back. Biceps - 30 seconds rest between sets DB Hammer - hold peak contraction 22x10, 3 sets DB Incline - 3 second negative 12x8, 3 sets Barbell Curl - slow negative 45x8, 3 sets * Total arm workout took 9 minutes after the deadlifts. It was a worthwile investment, my biceps are smoked 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 Last edited by Commander; 01-04-2013 at 11:48 AM.
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#2130
01-02-2013, 04:18 PM
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Wednesday - Bench
* Rear delt work between sets Pin Press 170, 180, 190, 200, 210, 220, 230, 240x3 215x7 - cluster set (10 second rest between singles, 90% of max 3 rep set) 215x7 - cluster set 215x6 - cluster set 146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) 2 more rounds with 146 Full Bench Press - (40% of max 3 rep set) 95x5, 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 100x5, 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 Triceps - 30 seconds rest * If I want to be a bodybuilder, I really need to start taking arms seriously Rope Pushdown 35x10, 2 sets OH Extension (on suspension trainer) BWx8, 3 sets Close Grip Pushups 2 sets to failure
__________________
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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