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#2161
02-19-2013, 12:08 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
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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; 02-19-2013 at 12:11 PM. 
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#2162
02-19-2013, 04:05 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
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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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#2163
02-20-2013, 12:49 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
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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; 02-20-2013 at 12:52 PM.
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#2164
02-21-2013, 04:12 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
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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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#2165
02-25-2013, 11:49 AM
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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.
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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; 02-25-2013 at 04:38 PM.
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#2166
02-26-2013, 04:14 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
02-27-2013, 11:50 AM
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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
02-28-2013, 04:20 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
03-04-2013, 02:51 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
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#2170
03-04-2013, 04:08 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
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