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  #2151  
Old 01-31-2013, 02:11 PM
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Wednesday Evening - Arms - 4 superset combos

DB Hammer Curl
24.5x12, 3 sets
24.5x10

ss w/

Tricep Rope Pressdown
35x12, 3 sets
35x12, drop set to 30 x didn't count reps

Preacher Curl
45x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
52x15, 15, 12, 12

Barbell Curl
45x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

Inc OH Barbell Tricep Ext
45x15, 12, 11

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
2 sets to failure

* My arms are nothing special and that's something I plan on changing. My arms measure 15.25 cold, after this workout, they were a pumped 16.25! I added 1 inch of pump.

Thursday AM - Back (lat focused)

Prepumped lats with an extended set of underhand rope pulldowns

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 10 seconds

(lever was supersetted with band upperback work)

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 4 sets
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8 (on fourth round did a drop set, 60x10, 55x4, 50x4)

* I did the 1 arm t-bar row like this, nice stretch and contraction:
http://www.youtube.com/watch?v=ExuDK5iWKM8

Underhand rope pulldowns
3 sets to failure - didn't focus on reps, just focused on pumping out reps with the occasional pause for stretch and pause/squeeze in the contracted position

* I did the pulldowns similar to this, back to pad, really lets you get both a deep stretch and quality contraction, rope allows a natural ROM as well:
http://www.youtube.com/watch?v=rnPR8gAEoLE
__________________

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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  #2152  
Old 02-04-2013, 02:47 PM
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Saturday - Legs

* Actually got to use an Olympic Set (worked out at my father-in-law's house), felt good, bar sits really nicely on the shoulders and the plates don't rattle like mine do

Squat
225, 245, 265, 275, 285, 295, 305x3
275x8 extended set, pauses at top when necessary
275x7
275x6
215x6 - last rep paused on the hole on these sets, slow negative as well
215x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat - hold performed with legs at about 90 degrees, below mid range ROM
135x5, 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 135

Vertical Jumps
3x3

Later on Saturday - hamstring focus

Leg Curl (+ 1 chain = 25 lbs)
5x25
10x20
15x16
20x12
25x8, 3 sets
25x8 then drop set to 20x5, 15x5, 10x6, 5x? + partial reps

SLDL
120x20, 3 sets
170x10, 2 sets

Glute Ham Curl
BWx10, 2 sets

Monday AM - Chest

* Had to be quiet, used smith machine, didn't really enjoy it too much to be honest but it was better than nothing

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

Smith Machine Bench Press
120, 170, 180, 190, 200, 210, 220, 230x3
205x7 - cluster set (90% of 3 rep set)
205x6 - cluster set
205x7 - cluster set
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 140
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 (40% of max 3 rep set) - 1 more round with 90

Dips
BWx8

Pushups
2 sets to failure - with partials in the stretch to finish
__________________

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; 02-04-2013 at 02:58 PM.
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  #2153  
Old 02-05-2013, 12:47 PM
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Tuesday AM - Back (lat focused)

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 10 seconds

(lever was supersetted with band upperback work)

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 4 sets
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 62.5x8, 2 sets, 65x8 (drop 60x3, 50x3)

Underhand rope pulldowns
4 sets to failure - didn't focus on reps, just focused on pumping out reps with the occasional pause for stretch and pause/squeeze in the contracted position

Tuesday Lunch - Quick Delts Workout

Bent Over Rear Delt Rows
15 lb dumbbell x 30 reps, then swings (swings were done arms straight and only moving the DB about 8 inches near the bottom part of the movement
12 x 25?, then swings
12 x 20?, then swings

Laterals
27 lb x 30 partials (bottom 1/3 ROM), then 12x10
27 lb x 20 partials, then 12x8, 8x?

* Not sure of some of the rep counts, hard to keep track once you start getting really high, focus was on using the delts and pushing past the burn. Whole thing took less than 10 minutes and my delts had a massive pump.
__________________

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; 02-06-2013 at 06:08 PM.
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  #2154  
Old 02-06-2013, 06:08 PM
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Wednesday - Bench

* Face Pulls and External Rotation Band Work in between some sets

Dips
BWx12, 12, 9

Bench Press
190, 210, 220, 230, 240, 252.5x3
222.5x8 - cluster set (pauses at top, no reracks)
222.5x6 - cluster set
222.5x6 - cluster set
151x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 151

* Pretty happy with this, last time I got 221 for 9,7,6, so I lost 2 total reps, BUT, I didn't do dips last time. So I was able to add in 332 bodyweight dips and only lose 2 total reps off of my cluster sets. A pretty good trade off in terms of stimulation.

Incline DB
42x11, 9, 8

Decline Bench - would have had time for more sets, but I messed around with some pullovers prior to this
111x12

* Ridiculous chest pump, starting off with the dips gives a nice overall pump, and hitting all the angles (flat, incline, decline) really fills out the chest. It feels pretty awesome right now.
__________________

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; 02-06-2013 at 06:11 PM.
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  #2155  
Old 02-07-2013, 05:46 PM
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Wednesday Evening - Delts/Forearms

Rear Delt DB Raises
15x30
15x25
12x20
8x20, followed by straight arm swings, 15x?

Lateral DB Swings followed by full ROM
27x25 then 8x10, 3 sets

Wrist Extension
8x30, 20, 15

Superset with

Wrist Curl
8x30, 20, 15

* This took about 15 minutes total and my delts and forearms had a nice pump going

Thursday - Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
250, 260, 272.5, 285x3
251x8 extended set, pauses at top when necessary (no pauses necessary today)
251x7
251x6
191x6 - last rep paused on the hole on these sets, slow negative as well
191x4, 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
136x5, 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

3 rounds:

a) Vertical Jump x 3
b) Somersault Squats, BWx15
c) Leg Curl (plus 1 Chain = 25 pounds)
5x25
15x15
25x15

SLDL
120x20

* Somersault squats were particularly brutal, legs were like balloons! This was overall just a great workout, squats felt wonderful, really smooth
__________________

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; 02-07-2013 at 05:51 PM.
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  #2156  
Old 02-11-2013, 02:55 PM
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Friday - Incline Bench

* Face Pulls and External Rotation Band Work in between some sets

Ring Dips
BWx12, 12, 9

Incline Bench Press
140, 150, 160, 170, 180, 190, 200, 210x3
185x4, 4, 3, 3, 2, 2, 1, 1 - was supposed to just be a cluster set with pauses at the top, but I forgot and did this set like my 60% rerack set...I was wondering the whole time why it felt so darn hard, lol!
185x6 - cluster set -90% of max 3 rep set
185x6 - cluster set
125x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 125

Incline DB Press
42x ? (not sure, did 3 sets)

Pushup Ladder Set (3 ladders each until failure)

Delts/Forearms

Rear Delt DB Raises
15x30
15x25
12x20
8x20, followed by straight arm swings, 15x20

Lateral DB Swings followed by full ROM
27x25 then 8x10, 3 sets

Saturday - Deadlift

361x5, 9 sets
361x8

SS w/

Leg Extension
78.5x10, 7 sets

Shrugs - rest period was just time to strip off weight
256x10 - each rep was slow descent, pause to eliminate momentum and a 3 second squeeze at the top
206x10
170x10
120x10

SLDL
120x20, 2 sets
170x10, 2 sets

* Wow, traps are smoked from the deadlifts and shrugs. Lats are torched from the deadlifts and SLDL. And hammies are nice and sore from the SLDL.

Sunday - Decline Bench

* Face Pulls and External Rotation Band Work in between some sets

Dips
BWx12, 12, 10

Decline Bench Press
190, 210, 220, 230, 240, 250, 260x3
232.5x7 - cluster set (pauses at top, no reracks)
232.5x6 - cluster set
232.5x6 - cluster set
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest, 2 more rounds with 155
115x5, 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 115

Pushup Ladder

Monday AM - Arms, 4 superset combos

DB Hammer Curl
25.5x12, 4 sets

ss w/

Tricep Rope Pressdown
35x12, 3 sets
35x12, drop set to 30 x didn't count reps

Preacher Curl
46x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
52x15, 15, 13, 13

Barbell Curl
46x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

Inc OH Barbell Tricep Ext
46x13, 12, 11

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
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

Last edited by Commander; 02-11-2013 at 02:57 PM.
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  #2157  
Old 02-12-2013, 05:11 PM
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Tuesday - Legs

Leg Curl
2 sets of 20

Squat Chains (+50)
240, 260, 275, 287.5x3
252.51x8 extended set, pauses at top when necessary (no pauses necessary today)
252.5x7
252.5x6
192.5x6 - last rep paused on the hole on these sets, slow negative as well
192.5x4, 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
137.5x5, 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

3 rounds:

a) Vertical Jump x 3
b) Sissy Squats, BWx8
c) Leg Curl (plus 1 Chain = 25 pounds), 25x15 (only 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
  #2158  
Old 02-13-2013, 08:03 PM
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Wednesday - Back (lat focused)

Pullups
BWx12, 10, 6

Front Lever - 2 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 3 sets
BWx8
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 65x8, 67.5x8, 70x8 (drop 60x4, 50x4)

Underhand rope pulldowns
4 sets to failure - didn't focus on reps, just focused on pumping out reps with the occasional pause for stretch and pause/squeeze in the contracted position
__________________

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
  #2159  
Old 02-14-2013, 05:21 PM
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Yesterday I did pullups instead of my levers. The change of stimulous really created some intense soreness today. I am enjoying it.

Thursday - Bench

* Strained my neck during dips and couldn't do the facebull and upperback band work I usually do. I was just glad I could continue to rest of the workout relatively pain free.

Dips
BWx12, 12, 10

Bench Press
190, 210, 230, 240, 255x3
223.5x8 - cluster set (pauses at top, no reracks)
223.5x6 - cluster set
223.5x6 - cluster set
153.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 153.5

Incline DB
42x12, 10, 8

Pushup Ladder
__________________

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
  #2160  
Old 02-15-2013, 12:41 PM
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Friday AM - Arms, 4 superset combos

DB Hammer Curl
27x12, 3 sets
27x10

ss w/

Tricep Rope Pressdown
36x13, 3 sets
35x13, drop set to 30 x didn't count reps

Preacher Curl
47.5x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
52x15, 4 sets

Barbell Curl - slow descent
47.5x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

Inc OH Barbell Tricep Ext
47.5x15, 12, 12

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
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
Reply With Quote
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