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#2151
01-31-2013, 01:11 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
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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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#2152
02-04-2013, 01:47 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
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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; 02-04-2013 at 01:58 PM.
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#2153
02-05-2013, 11:47 AM
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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.
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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; 02-06-2013 at 05:08 PM.
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#2154
02-06-2013, 05:08 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.
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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; 02-06-2013 at 05:11 PM.
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#2155
02-07-2013, 04:46 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
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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; 02-07-2013 at 04:51 PM.
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#2156
02-11-2013, 01:55 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
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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; 02-11-2013 at 01:57 PM.
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#2157
02-12-2013, 04:11 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
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#2158
02-13-2013, 07:03 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
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#2159
02-14-2013, 04:21 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
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#2160
02-15-2013, 11:41 AM
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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
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