Commanding My Body

[Commander]

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 upperback cable work)

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

T-Bar - all reps squeezed at the top
143.5x8, 4 sets

(superset with Pullovers - really focusing on stretch)

Deadstart Ring Row
BWx5, 4, 3, 2, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
143.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top

[Commander]

Saturday - Legs

Squat Chains (+50)
240, 250, 260, 270, 280x3
250x8 extended set, pauses at top when necessary (but no reracks today)
250x7
250x6
190x6, 2 sets - last rep paused on the hole on these sets, slow negative as well
190x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Video of 280x3 and 250x8:
http://youtu.be/qqDODkxrmvY

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
131x5, 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 Somersault Squats, BW to failure

Here is an example of a somersault squat (not me in video and just imagine it without the bar):
http://www.youtube.com/watch?v=b6B9oyjeTBE

The idea is to take the glutes and lower back out of the equation and just fatigue your quads to exhaustion.

* 3 days later, my quads are still toast from this workout!

Sunday - Off, gymnastic meet for my younger son

Monday - Bench

Bench Press
190, 200, 210, 220, 230, 240, 250x3
221x9 - cluster set (90% of 3 rep set)
221x7 - cluster set
221x6 - cluster set
146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 145

102.5x5, 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 (40% of max 3 rep set)
1 more round with 102.5

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

* Best benching in awhile, 250x3 is not a PR (or even close, I think 270x3 is my PR) but it was really smooth and still accelerated. Plus, doing 221x9 after 250x3 felt great.

Triceps - 30 seconds rest

Rope Pushdowns
35x10, 2 sets
30x10

OH Ext on "Rings"
BWx8, 3 sets - slow negative and deep stretch

Close Grip Pushups to Failure
2 sets

[Commander]

Tuesday - 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 upperback T-bar work)

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

T-Bar
145x8, 4 sets

* getting too heavy, going to lighten it up and focus on better form, I was squeezing all reps during past workouts, but I didn't today...because I couldn't, lol

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

Pullover
2 sets to failure

T-Bar
145x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Finished with some t-bar rows for the upperback to failure, one set

[Commander]

Tuesday Evening - Biceps

* Our newest addition has found a love of "working out", so while he messes around with 1 and 2 pound dumbbells and rowing on my cable machine with 5 pounds, I actually got in a quick bicep workout!

30 seconds rest between sets

DB Hammer
22x11, 3 sets

Inc DB Curl
12x10, 3 sets, last set drop set to 10 x failure

Barbell Curl
45x8, 3 sets, last set drop set 40, 35, 30 x failure

Band Curl
3 sets of about 20 reps, pretty much until my arms couldn't pump anymore

Wednesday AM - Delts

OH Press (clean to start each set)
110, 130, 150 warmup
165x10, 8, 6
125x8, 6, 4, 2 - 10 second rest between mini sets (as are next two sets)
2 more rounds with 125
85 x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps
1 more round with 85
1 round with 80

3 rounds:
DB Laterals, Band Pullaparts and OH Press with 80 - going to technical failure, very brief rest between sets

Evening

Front Raises
10 lb plate x 20, 5 sets

[Commander]

Thursday - Deadlift

Deadlift
358.5x5, 9 sets
358.5x8

Superset with

Leg Extension
77.5x10, 7 sets

*Deadlifts felt great, once again, I love deadlifts

Shrugs - basically did sets as I stripped down the weights from deadlift, 2 second pause at top, not really sure of reps as I just went to concentric failure
256 in front, 206 in front and then back, 170 in front and then back, 120 in back

* The sets in front are harder, so switching to behind the back after a set in the front is like a mechanical drop set

Leg Curls
1 Chain (25 lbs) + 10 x 12
1 Chain + 12.5 x 12, 2 sets
1 Chain + 12.5, +7.5, +2.5 x 12, 5, 5, partials

* Wow, I need to do this more often. I can't remember the last time I had a hamstring pump. The chains were a nice touch, with the accomodating resistance, it was much harder at the top which was nice because usually with leg curls it becomes too easy in the top ROM and the pad slams off your butt if you lift explosively. The chains actually came off the ground at the top so I know I was using the full 25 pounds. It didn't mess me up when they came off the ground though.

For the leg curls I rested about 45 seconds, exploded the reps and squeezed hard at the top. The final drop set was killer and I could barely move the pads for the partials. Nice finish to the workout.

[Commander]

Thursday Evening - Calves

Messing around with the little one in the gym, I was able to generate some nice DOMS in the calves with just bodyweight.

Standing Calves Raises on a step
BWx12, 4 sets each leg (one leg at a time) - pause in stretch, partials on last set

"Seated" Calves Raises - basically squatted down, to hit calves with the legs bent since that hits the soleus more.
BWx3 sets to failure - focusing on pausing in the contraction this time

Donkey Calve Raise - again no resistance, but calves already getting tired, just bending over to get that pre-stretch and pumping out the reps
BWx3 sets to failure - both legs together

Friday AM - Arms - 4 superset combos

DB Hammer Curl
24.5x10, 3 sets
24.5x10, drop set to 12x8

ss w/

Tricep Rope Pressdown
35x12, 3 sets
35x12, drop set to 30x?

Bench Dips - I have a 20 kilo plate, i.e 44 lb + 25 lb, hence the 69 lb total
69x16, 17
69x20 drop set 44x10, drop set BWx7

* First set of dips was immediately following the rope pressdown drop set, so my triceps were already burning, with a little rest, I was actually able to get more reps on the subsequent sets

ss w/

Preacher Curl
45x10, 9, 8, 8

Ring OH Tricep Ext
BWx12, 3 sets

ss w/

Barbell Curl
45x8, 3 sets

Inc OH Barbell Tricep Ext
45x15, 13, 12

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
2 sets to failure

* Arms were pumped nice and huge

* Traps sore from yesterday's trap dropset, but hamstrings are not sore, I need to increase hamstring volume some more and add in a stretch exercise like SLDL or RDL

[bigbear6708]

somersault squats!!! so thats the name of them..LOL, we do those at PT w/ bodyweight sometimes..but in the "all so colorful 82 Airborne" we call them the "Monkey F%#k'r"...haha

do u have any tips on healing tendonitis in the shoulder..or bursitis..mine is super sore at times..but my ROM is fine..its weird

[Commander]

Originally Posted by bigbear6708

somersault squats!!! so thats the name of them..LOL, we do those at PT w/ bodyweight sometimes..but in the "all so colorful 82 Airborne" we call them the "Monkey F%#k'r"...haha

do u have any tips on healing tendonitis in the shoulder..or bursitis..mine is super sore at times..but my ROM is fine..its weird

Monkey F'ers, that's a good name for 'em, lol. They really occlude the quad because you can never really pause or lockout. I like them as a finisher.

Having dealt with tendonitis in the bicep and delt before (both affected pressing exercises), I can honestly say the best solution is rest. Avoid exercises that cause pain. If there are no suitable exercises than just stick to lower body work for a few weeks.

However, once it starts to heal, I found that I could usually manage neutral grip exercises better and gradually work back to regular pressing.

Good luck!

Saturday - Bench Press

280x1
230x8 - cluster set (some resting in top position)
230x7 - cluster set
230x6 - cluster set
150x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 150

110x5, 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 110

Messed around with some incline chest press on the smith machine. Trying to find a way to get a quite chest workout in case I have to workout in the morning when everyone is sleeping.

* Worked up to the 280x1 on bench, just didn't write it down. Felt good for being unspotted and un-psyched up.

Sunday - 3 hours sled riding with my boys and then a date with my wife...that's a very good day!

Monday AM - 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

(lever was supersetted with band upperback work)

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

TriSet - 4 rounds:
Upperback Band Work x 8
Inverted Row, BWx8
T-Bar, 125x8

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

T-Bar
125x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Low Cable Pullovers - these are great because you get a nice stretch in your lats and then a wicked contraction as well
3 sets to failure

[Commander]

Experimented with some leg curls prior to squats. John Meadows has recommended them for 2 reasons:
1. The hamstring pump actually brings some more stability to the squat
2. Hamstrings are often neglected and to look like a bodybuilder, it is best to give them some priority to help hypertrophy them

Having had some issues in the past with squatting, any possible additional stability sounds good, plus I DEFINITELY need more hamstring mass, I have absolutely no "hang" to my hamstrings. So today I added 3 sets of 20 prior to my squats. However, these weren't easy 20 rep sets, the last 5 reps on each of these sets were pretty intense.

I must say, I was pleasantly suprised, the leg curls didn't take away from my squat strength at all and in fact, I could feel the additional stability from the little pump I had going on. This is a tool I will be keeping in my tool box.

Tuesday - Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
240, 250, 260, 270x3
282.5x3
251x8 extended set, pauses at top when necessary
251x7
251x6
191x6 - last rep paused on the hole on these sets, slow negative as well
190x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
132.5x5, 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

Leg Curl (plus 1 Chain = 25 pounds)
10x20
15x15
20x12
25x8, 20x5, 15x4, 10x4 drop set

Somersault Squats
BW to failure, 2 sets

* Huge overall leg pump, hard to walk up the stairs from my basement after this one!

[Commander]

Wednesday - Incline Bench

Ring Dips - short rest, about 45 seconds
BWx12, 12, 8

Incline Bench Press
120, 140, 150, 160, 170, 180, 190, 200x3
180x4+3 - cluster set (90% of 3 rep set), rerack for 10 seconds and continue
180x4+2 - cluster set
180x3+2 - cluster set
120x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 120
80x5, 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 80

2 Board Paused Bench
80x12, 3 sets

* Very pleased with 200x3 for two reasons, I think it is in decent proportion with my flat bench strength (recently did 250x3) and also because I wouldn't normally do dips prior to the heavy work, so even with the additional fatigue I was able to get 3 clean reps and really feel it with my upper chest.