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  #2161  
Old 02-19-2013, 01:08 PM
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Saturday- Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
240, 260, 275, 290x3
253.5x8 extended set, pauses at top when necessary (no pauses necessary today)
253.5x7
253.5x6
193.5x6 - last rep paused on the hole on these sets, slow negative as well
193.5x4, 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
140x5, 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 x 3

ss w/

Split Squats (both legs elevated for more ROM), BWx10 each leg

Leg Curl
10+25 chain x 20, 2 sets
15+25 x 18

ss w/

SLDL
170x10. 3 sets

Sunday - Incline Bench

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

Ring Dips
BWx12, 12, 10

Incline Bench Press
140, 170, 180, 190, 200, 210x3
186x8 - cluster set -90% of max 3 rep set
186x6 - cluster set
186x6 - cluster set
126x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 126
86x5, 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

Flat DB Press
50x? (not sure, did 2 sets)

Pushup Ladder Set

Rear Delt DB work

Monday - Back (lat focused)

Pullups
BWx12, 9, 8

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, 3 sets, last set drop 60x8, 55x4, 50x4

Underhand rope pulldowns
80x12, 4 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

Last edited by Commander; 02-19-2013 at 01:11 PM.
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  #2162  
Old 02-19-2013, 05:05 PM
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Tuesday - Bench

* Bandwork between sets; facepulls and external rotations

Bench Press
220, 232.5, 245, 257.5x3
225x8 - cluster set (pauses at top, no reracks)
225x8 - cluster set
225x7 - cluster set
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 156 and 157.5

Dips
BWx9, 7, 7

ss w/

Barbell Row (to chest to hit upperback more than lats)
111x15, 3 sets

Bench Press
111x5, 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 111

DB Lateral Raise
10 lb x15, then 10 partials, then 5 lb x 5, 2 sets

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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  #2163  
Old 02-20-2013, 01:49 PM
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Tuesday Evening

Rear Delt DB work

Lateral Raise DB work

Bodyweight Calve work (Standing, Donkey and Seated)

Wednesday AM - Arms, 5 superset combos

* This workout takes about 30 minutes and leaves my arms pumped beyond belief

1. DB Hammer Curl
27x12, 4 sets

ss w/

Tricep Rope Pressdown
36x14, 3 sets
36x14, drop set to 30X8

2. Preacher Curl
47.5x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
54.5x15, 4 sets

3. Barbell Curl - slow descent
47.5x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

4. Incline OH Barbell Tricep Ext
47.5x15, 12, 12

ss w/

Incline DB Curl
10x12, 3 sets

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 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

Last edited by Commander; 02-20-2013 at 01:52 PM.
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  #2164  
Old 02-21-2013, 05:12 PM
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* Calves still sore from my bodyweight only workout two days ago!

Thursday - Legs

* Mixed things up a tad:
1. Instead of triples, I did some doubles and singles to:
a) Work up to a heavier weight
b) Decrease fatigue before my max rep sets
2. Took out one of the 6 rep sets and did an additional 15 rep set

Haven't had a good quad soreness lately, thus I hoped adding in the 15 rep set would help achieve that.

Leg Curl Warmup
15+25 chain, 3 sets of 20

Squat Chains (+50)
220, 240, 260, 280x2
300, 310x1
255x8 extended set, pauses at top when necessary (no pauses necessary today)
255x7
255x8 - usually hit 6, but went for more today since I wasn't as fatigued at this point
195x4, 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
141x5, 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 141

Split Squats (both legs elevated for more ROM)
BWx10 each leg, 3 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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  #2165  
Old 02-25-2013, 12:49 PM
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Looking back through my log, I went from Feb 4th to the 21st without a day off. Granted some of those days were just Arms, but still 18 days straight!

Friday was off and much needed, I was crushed from legs. Thursday afternoon I was messing around in the gym with the little guy and did a bunch of hip thrusts, so in addition to the quad and adductor DOMS I had on Friday, my glutes were on fire as well!

Saturday - Bench

* Bandwork between sets; facepulls and external rotations

* Did doubles today instead of triples and went heavier

Bench Press
220, 230, 240, 250, 260, 270, 280x2
226x9 - cluster set (pauses at top, no reracks)
226x8 - cluster set
226x7 - cluster set
158.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 160

Dips
BWx10, 8, 7

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
112.5x15, 3 sets

Bench Press
112.5x5, 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
2 more rounds with 112.5 (last round I tapped out on the 3 rep set, got 2 and called it quits)

Sunday - Deadlift

* Last deadlifted on the 9th, 15 days ago. I've been hitting squats more.

Deadlift
363.5x5, 9 sets
363.5x8

SS w/

Leg Extension
80x10, 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
170, 180, 190, 200x10

Monday AM - Arms, 5 superset combos

* This workout takes about 30 minutes and leaves my arms pumped beyond belief

1. DB Hammer Curl
28.5x12, 3 sets
28.5x10

ss w/

Tricep Rope Pressdown
36x15,
41x12, 2 sets
41x12, drop set to 31x6

2. Preacher Curl
48.5x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
58.5x15, 3 sets
58.5x12

3. Barbell Curl - slow descent
48.5x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

4. Incline OH Barbell Tricep Ext
48.5x15, 12, 12

ss w/

Incline DB Curl
22x6, 3 sets

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 sets

Monday - Lunch - Delts

The 3 year old wanted to "work out". So while he played with the pink dumbbells, I did some rear delts and lateral raises.
__________________

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; 02-25-2013 at 05:38 PM.
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  #2166  
Old 02-26-2013, 05:14 PM
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Tuesday - Incline Bench

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

* Did doubles instead of triples today

Incline Bench Press
170, 180, 190, 200, 210, 220, 225x2
187.5x8, 7, 6, 5 (separate sets)
127.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 2 more rounds increasing to 130

Ring Dips
BWx10, 8, 8

ss w/

Barbell Row
113.5x15, 3 sets

Flat Bench
113.5x5, 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
1 more round, tapped out on the 3 rep set
__________________

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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  #2167  
Old 02-27-2013, 12:50 PM
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Monday - Back

* Overall my back is a strength, but I really feel that my upper and mid back need to come up to be on par with my lats. That's why I added pullups back in as I feel the overhand grip hits the upperback well in addition to the lats.

I also chose V-Bar Cable Rows today to really focus on scapular retraction to nail the midback and rhomboids. Plus, with cables, it is really easy to get a safe stretch without compromising your lower back.

Pullups
BWx12, 10, 8

ss w/

Front Lever - 3 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx8, 4 sets

Inverted Row, BWx8

ss w/

V-Bar Cable Row - first time doing this in awhile, trying to find the right weight
80, 90, 100, 110x8
120x8, 2 sets
110x8, 2 sets

Underhand rope pulldowns
80x12, 3 sets

* Next time I think I will pair the inverted rows with the underhand rope pulldown. Too much overlap in terms of musculature with the cable rows.

* I added bands for one back off set on the cable rows. It felt pretty neat, I will definitely be trying that again.
__________________

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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  #2168  
Old 02-28-2013, 05:20 PM
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Thursday - Legs

* Like last week, I took out one of the 6 rep sets and did an additional 15 rep set for some additional quad soreness...it worked wonders last week, ouch!

Leg Curl Warmup
15+25 chain, 2 sets of 20

Squat Chains (+50)
220, 240, 260, 280x2
300x3
256.5x8
256.5x7
256.5x6
196.5x4, 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
142.4x5, 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 142.5

Leg Curl
15+25 chain, 2 sets of 20

ss w/

Somersault Squats
BWx15, 2 sets

* Oh man was I nauseous, the two 15 rep sets with pauses had my huffing and puffing, then the final superset of leg curls and somersault squats just blew up my legs like watermellons. I had a hard time walking up my basement steps and out to my van after showering.
__________________

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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  #2169  
Old 03-04-2013, 03:51 PM
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Friday - Off

Saturday - Bench

* Bandwork between sets; facepulls and external rotations

* Did doubles today instead of triples and went heavier

Bench Press
220, 230, 240, 250, 260, 270
227.5x9 - cluster set (pauses at top, no reracks)
227.5x8 - cluster set
227.5x7 - cluster set
227.5x6
160x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 161

Dips
BWx11, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
113.5x15, 3 sets

Bench Press
113.5x5, 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
1 more round with 113.5

Sunday - Deadlift

Deadlift
366x5, 2 sets
368.5x5, 2 sets
371x5, 2 sets
373.5x5, 2 sets
376x5
366x8

Leg Extension
82.5x10, 7 sets

Leg Curl
25+25 chain x 15, 12, 12

ss w/

SLDL
125x20
175x10, 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
  #2170  
Old 03-04-2013, 05:08 PM
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Monday - Incline Bench

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

* Did doubles instead of triples today

Ring Dips
BWx12, 10, 8

Incline Bench Press
170, 180, 190, 200, 210, 220, 230x2
188.5x8, 7, 6, 5 (separate sets)
131x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 2 more rounds increasing to 132.5

Ring Dips
BWx10, 8, 8

ss w/

Barbell Row
113.5x15, 3 sets

Flat Bench
113.5x5, 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
1 more round at 113.5
__________________

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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