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  #2131  
Old 01-03-2013, 05:21 PM
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* Biceps still sore from two days ago and triceps sore from yesterday. Feels nice, haven't had sore arms in a long time.

Thursday - Legs

Squat Chains (+50)
230, 240, 250, 262.5, 275x3
242.5x8 extended set, pauses at top when necessary (but no reracks today)
242.5x8
242.5x6
187.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
187.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
127.5x5, 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

Vertical Jump - full reset
4 sets of 3

superset with Glute Ham Curl, BWX10
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  #2132  
Old 01-04-2013, 12:50 PM
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* Can't believe it, arms still sore, biceps from 3 days ago and triceps from 2.

Friday - Back

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

(superset with band rear delt work)

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

T-Bar - all reps squeezed at the top
142.5x8, 4 sets

(superset with Pushups)

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

T-Bar
142.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
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With God's help...Mens sana in corpore sano
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  #2133  
Old 01-07-2013, 01:06 PM
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Sunday - OH Press

OH Press (clean to start each set)
120 (+10 each set) 200x3
180x7 - cluster set (as are next 2)
180x6
180x5
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets (as are next 2)
140x5, 4, 3, 2, 1
140x5, 4, 3, 2, 1
90 x 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 - 30 seconds rest
120x15
120x15 - 1 board
120x15 - 2 board
100x10

DB Lateral - 30 seconds rest
8x15, 3 sets
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With God's help...Mens sana in corpore sano
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  #2134  
Old 01-07-2013, 05:06 PM
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Monday - Deadlift

* In the middle of a head cold and I feel like crap, but the deadlift was just flying up. I almost felt like I would fall over backwards I was finishing so strong.

Deadlift
353.5x5, 9 sets
353.5x8

Superset with

Leg Extension
75x10, 7 sets

Vertical Jump
3 sets of 3

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
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  #2135  
Old 01-08-2013, 05:13 PM
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Tuesday - Bench

* Rear delt work between sets

Pin Press
180, 190, 200, 210, 220, 230, 240x3
216.5x8 - cluster set (10 second rest between singles, 90% of max 3 rep set)
216.5x7 - cluster set
216.5x6 - cluster set
147.5x4, 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)
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
1 more round with 100

Triceps - 30 seconds rest

Rope Pushdown
35x10, 3 sets

superset with

OH Extension (on suspension trainer)
BWx8, 3 sets

Close Grip Pushups
2 sets to failure (17, 12)
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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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  #2136  
Old 01-10-2013, 06:44 PM
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Wednesday Off - recover, cold kicking my butt

Thursday - Legs, feeling better from my cold, think it is on the way out


Squat Chains (+50)
240, 250, 260, 270, 277.5x3
243.5x8 extended set, pauses at top when necessary (but no reracks today)
243.5x8
243.5x6
188.5x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
188.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
130x5, 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
4 sets of 3

superset with Glute Ham Curl, BWX10, 3 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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  #2137  
Old 01-11-2013, 05:16 PM
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Friday - Back

* Did some band pullaparts in between sets for upperback/rear delts

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
BWx6, 4 sets

Barbell Row
90x8, 4 sets - controlled
140x8 (more explosive) drop set 90x8

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

Feet Supported Ring Row
BWx6, 4 sets

Pulldowns
85x12, 10, 10, 10

* Doing an honest assessment of my physique, I feel my lats over power my upperback. Did the barbell rows pulling to my chest to try and hit the upperback well, but it was boring as heck. I will have to find a way to make hitting my upperback more exciting.
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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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  #2138  
Old 01-14-2013, 02:47 PM
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Saturday - Chest

Bench Press
170, 180, 190, 200, 210, 220, 230, 240, 245x3
220x8 - cluster set (90% of 3 rep set)
220x7 - cluster set
220x6 - cluster set
145x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
1 more round with 145

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 (40% of max 3 rep set)
1 more round with 100

Pushups - ladder on smith machine, go to failure, than raise bar to make it easier, repeat two more times

Sunday

Arms - 3 bicep/tricep supersets with 3 to 4 sets each and 2 to 3 drops each time, 30 seconds max rest. Massive pump, actually felt like a bodybuilder, lol.
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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
Reply With Quote
  #2139  
Old 01-16-2013, 01:38 PM
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Monday - Abs

Ab Wheel rollouts superset with Crunches, 3 sets

Tuesday - Deadlift

Deadlift
356x5, 9 sets
356x8

Superset with

Leg Extension
76x10, 7 sets

Biceps - 30 seconds rest between sets

DB Hammer - hold peak contraction
22x11, 11, 10

DB Incline - 3 second negative
12x8, 9, 8

Barbell Curl - slow negative
45x8, 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
  #2140  
Old 01-17-2013, 05:13 PM
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Thursday - OH Press

OH Press (clean to start each set)
140 (+10 each set) 190x3
202.5x3
181x7 - cluster set (as are next 2)
181x6
181x5
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets (as are next two sets)
141x4, 4, 3, 3, 2, 2, 1, 1
141x5, 4, 3, 2, 1
92.5 x 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

Hang Snatch 5 reps followed by High Pull 3 reps (same weight, not putting bar down)
92.5, 5 sets

superset with

Pushups
5 sets until failure using various isometric holds and regular reps

* If I want to look like a bodybuilder I need more upper back mass. I remember my upperback looked better when I was doing hang snatches a lot. Figured after OH press would be a great day to incorporate some hang snatch work. High pulls were just a bonus for some more trap/delt stimulation.
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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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