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  #2181  
Old 03-19-2013, 04:20 PM
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Tuesday - Bench

* Bandwork between sets; upperback

Bench Press Chains (+50) - paused at bottom briefly
170, 190, 200, 210, 220, 230x2
200x8, 6, 5, 5
170x6, 3 sets

Bench Press (no chains)
165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
1 more round with 165

Dips
BWx9, 7, 7

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
116x15, 3 sets

Bench Press
116x5, 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
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With God's help...Mens sana in corpore sano
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  #2182  
Old 03-20-2013, 11:57 AM
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Wednesday AM - Back

Front Lever
3 reps, 4 sets, last set did an isometric hold

ss w/

V-Bar Cable Row - with band
85x8, 4 sets

* Band gives a really nice contraction in the midback on these.

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets, last set did an isometric hold

One Arm Barbell Row
53.5x10, 3 sets
53.5x10 drop 43.5x4

Rope Pulldown
80x12, 3 sets
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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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  #2183  
Old 03-22-2013, 02:32 PM
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Wednesday Evening - Delts

DB Rear and Lateral Raises

Thursday afternoon - Deadlift

Deadlift
371x5, 9 sets
371x8

ss w/

Leg Extension
87.5x10, 7 sets

Leg Curl
35+25 chain x 15, 11, 10

SLDL
18010, 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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  #2184  
Old 03-25-2013, 12:21 PM
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Friday - Bench

* Upperback work in between some sets

* Bench felt AWESOME today. 280 was dominated for 2 reps (as much as you can dominate 93% of a touch n' go max). All reps on 231 were explosive, it may not have looked explosive to an observer based on bar speed, but I was really focused. Had great tightness, nice arch, squeezing the bar, everything was clicking.

Bench Press
220, 230, 240, 250, 260, 270, 280x2
231x8, 7, 6
165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
1 more round with 165

Ring Dips
BWx7, 6, 6, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
117.5x15, 3 sets

Bench (Chains)
117.5 (+50) x 5, 3 sets

* Changed thing up slightly. Instead of higher rep finisher, I went explosive on Bench Press with Chains. Also threw in an extra set of dips as they nail the chest nicely. Felt great.

Saturday - Messed around at a hotel gym

My oldest son competed in a statewide mathematics event

Sunday - Legs

Leg Curl Warmup
50x20, 3 sets

Squat Chains (+50)
220, 240, 260, (add belt) 280, 300x2, 307.5x2
261x8, 8, 6
201x4, 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
146x5, 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 146

Leg Curl
60x12, 2 sets
60x13

Somersault Squats
BWx15, 3 sets

Monday AM - Arms

1. DB Hammer Curl
28.5x12, 4 sets

ss w/

Tricep Rope Pressdown
41x15, 2 sets
41x14
41x14, drop set to 31x6

2. Preacher Curl
52.5x10, 3 sets
40x10

ss w/

Landmine Shoulder Press with Band, then 1.5 Pushups (repeat top half ROM), and some DB Floor Press

* I don't really care for the landmine shoulder press, so I ditched them after 1 set in favor of 2 other compound movements today. I think I will settle back on DB Floor Press for next workout.

3. Barbell Curl - slow descent
40x8, 3 sets

ss w/

Ring OH Tricep Ext - ditched these in favor of more barbell OH extensions
BWx10, 1 set

4. Incline OH Barbell Tricep Ext
51x15, 15, 15, 12

ss w/

Incline Curl
22x8, 6

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
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  #2185  
Old 03-26-2013, 04:07 PM
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Tuesday - Incline Bench

* Upperback Band Work in between some sets

Ring Dips
BWx12, 10, 10

Incline Bench Press
190, 200, 210, 222.5, 235x2
191x8, 7, 6, 5 (separate sets)
136x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 1 more round with 136

Ring Dips
BWx8, 7, 8, 8

ss w/

Barbell Row
117.5x15, 3 sets

Speed Bench (Chains)
117.5 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds

* Haven't done the maltese cross hold in a while, I forgot how much I like them.
__________________

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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  #2186  
Old 03-28-2013, 07:56 PM
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Still going strong I see. Good stuff!
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

24-17 ABC Fight Corner
Workout Journal
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  #2187  
Old 03-30-2013, 12:55 AM
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Quote:
Originally Posted by HardCory View Post
Still going strong I see. Good stuff!
Thanks, trying to keep at it!

-----

Wednesday - Deadlift

Leg Curl
25+25 chain x 20, 3 sets

Deadlift
371, 381, 391, 401x5
371x5
311x10, 2 sets

ss w/

Leg Extension
90x10, 7 sets

Rack Deadlift with Shrug Hold
306x8, 3 sets

ss w/

Leg Curl

SLDL
182.5x10, 3 sets

Thursday AM - Back

Front Lever
14 total reps over 4 sets, last set did an isometric hold

ss w/

Lat Pulldown
100x10, 4 sets

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets, last set did an isometric hold

One Arm Barbell Row
55x10, 4 sets

Rope Pulldown
80x12, 3 sets

Friday - Chest

Bench Press
220, 240, 250, 260, 270, 282.5x2
232.5x8, 7, 6, 5
207.5x6+3 rest pause
167.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Dips
BWx8, 7, 7, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
117.5x15, 3 sets

Bench (Chains)
117.5 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds
__________________

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; 03-30-2013 at 12:59 AM.
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  #2188  
Old 04-01-2013, 02:51 PM
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Saturday - Legs

Leg Curl Warmup

Squat Chains (+50)
220, 240, 260, (add belt) 280, 300, 310, 320x1
262.5x8, 8, 7
202.5x4, 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
150x5, 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 150

Leg Curl
35 + 25 lb chains x15 ? (can't really remember), 3 sets
35 + 25 lb chains x10 drop set to 25+25 lb chains
25 + 25 lb chains x 10 plus partials

Split Squats
10 pound dumbbells x8 each leg, 3 sets

Sunday - Incline Bench

* Power Cleans in between some sets; 150 pounds x 3 to 5 reps, just going by feel

Ring Dips
BWx12, 10, 10

Incline Bench Press
190, 205, 215, 227.5, 237.5x2
192.5x8, 7, 6, 5 (separate sets)
137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 1 more round with 137.5

Ring Dips
BWx8, 7, 8, 8

ss w/

Barbell Row
118.5x15, 3 sets

Speed Bench (Chains)
120 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds
__________________

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; 04-01-2013 at 02:56 PM.
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  #2189  
Old 04-03-2013, 04:17 PM
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Monday and Tuesday - Off

I tend to workout daily because you never know when life will hit you.

Case in point, had to take Monday and Tuesday off, but I had 8 straight days of workouts (and 14 out of last 15 days) prior to those days off. So after that kind of streak, no big deal missing two days.

Wednesday - Deadlift

Deadlift
373.5x5, 9 sets
373.5x8

ss w/

Leg Extension
92.5x10, 7 sets

Leg Curl
35+25 chain x 15, 10
35+25 chain x 8, drop set to 25+25 chain x 4, then partials
25+25 chain x 8, then partials

SLDL
125x10, 2 sets

* 53 reps at 76% of my Deadlift max is getting VERY nauseating! I may have to mix it my variety, I may have milked this for all it is worth.
__________________

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; 04-03-2013 at 04:23 PM.
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  #2190  
Old 04-04-2013, 04:20 PM
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Thursday - Chest

* Power Cleans and Hang Cleans between some sets, 150x3 to 5 reps

* Very happy with 290x1, my PR for touch and go is 300. I had a spotter for 300 just in case. Hitting 290 with very little rest after 280, no attempts to psych up and no spotter was pleasing.

Bench Press
220, 240, 260, 280, 290x1
233.5x8, 7, 6, 5
208.5x6+4 rest pause
168.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Dips
BWx8, 7, 7, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
120x15, 3 sets

Bench (Chains)
125 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds
__________________

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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