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  #2201  
Old 04-19-2013, 01:39 PM
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Metabolism is racing since restarting bulking. Weight can't seem to climb past 182-183 in the mornings. My muscles look full, my appetite is good. I love it.

Friday - Back

Front Lever
BWx4, 4, 3

Chinups ss w/ light tricep extensions
BW+42.5x6, 3 sets
BW+20x6, 2 sets
BWx6, 2 sets

Deadstop Ring Row ss w/ Ab Bench Crunches
BWx6, 4 sets, 10 second isometric on last set

Bent Row ss w/ Pushups
95x10, 5 sets

* I did the bent rows with a cambered bar for extra ROM, also pulled to lower abs for more lats but it still hits the upperback pretty effectively as well
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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; 04-19-2013 at 01:42 PM.
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  #2202  
Old 04-20-2013, 07:07 PM
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Saturday - Legs

Leg Curl Warmup
27.5 + Chain x 15, 2 sets

Squat Chains (+50)
220, 240, 260, 280 (add belt) 300, 320, 330x1
270x8, 7, 6, 3 sets

Video of 330x1 and 270x8 set (with a still frame of hitting depth on 330)
http://youtu.be/yq6jTliLubU

207.5x4, 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
156x5, 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 156

Video of 207.5 and 156 sets
http://youtu.be/tSUv6-Unx78

Leg Curl
30 + Chain x 12
35 + Chain x 12, 2 sets

Somersault Squats - brutal, like occlusion towards the end
BWx20, 2 sets

ss w/

Leg Extension
75x10, 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; 04-20-2013 at 07:17 PM.
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  #2203  
Old 04-22-2013, 01:06 PM
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Monday - AM - Chest

* Did dips today to avoid noise since I was working out in the morning

Ring Dips (ss w/ Face Pull/Ext Rotation with band)
Worked up to BW+65x2
BW+40x8, 7, 6, 5
BW+17.5x 7+4 rest pause
BW+17.5x 7+4 rest pause

Ring Dips (ss w/ Barbell Row 120x15, 4 sets)
BWx8, 4 sets

Maltese Cross ss w/ Pushups

* Usually my triceps are pretty pumped on chest day from bench press, but ring dips are such a pure chest movement that my triceps barely had a pump. My arms are a weak point, so I actually prefer bench press for this reason. If I did this workout again, I would throw in some tricep isolation at the end.
__________________

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; 04-22-2013 at 01:08 PM.
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  #2204  
Old 04-23-2013, 04:24 PM
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* Chest is annihilated from the dips yesterday, what a different stimulus to do an entire workout of dips.

Tuesday - Deadlift

Deadlift
376x5, 10 sets
311x10

ss w/

Leg Extension
95x10, 7 sets

Leg Curl
30+25 chain x 12, 9, 7

ss w/

SLDL
120x12, 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; 04-23-2013 at 04:26 PM.
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  #2205  
Old 04-24-2013, 04:14 PM
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Wednesday - Incline Bench

* I've been doing power or hang cleans between sets, but traps pretty beat up (in a good way) from deadlifts yesterday, so I just got some blood flowing to that area with some band face pulls

Ring Dips
BWx12 - usually do 3 sets, but this movement pattern still sore from Monday

Incline Bench Press
190, 210, 225, 235, 245, 255x1
196x8, 7, 6, 5 (separate sets)
176x7+4 rest pause
176x7+4 rest pause
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Ring Dips ss w/ Barbell Row
BWx8, 8, 8, 8

Flat Bench
121x5 reps, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps - all done continuously, no rest
121x4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

Band Tricep Extensions
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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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  #2206  
Old 04-25-2013, 04:07 PM
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Thursday - Back

* Still mixing it up and experimenting

Meadows Rows
50, 60, 65, 70, 75x8

One Arm Barbell Row
50, 60, 65, 70x8

Deadstop Ring Row ss w/ Ab Bench Crunches
BWx6, 4 sets (after last set, 10 second isometric)

Chinups
BWx6, 3 sets

Chain Deadlift
206 (+50) x 15, 3 sets

ss w/

Rope Pulldown
80, 90x12
__________________

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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  #2207  
Old 04-26-2013, 04:30 PM
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Friday - Chest

* Between most sets, Power Clean 150x1, followed by Hang Clean 150x3

* The single with 280 felt about the best that weight has ever felt. Very good speed.

Bench Press
220, 240, 260, 270, 280x1
237.5x8, 7, 6, 5 - not really keeping track but 237.5x8 is definitely a rep PR, and 26 reps over 4 sets with that weight has got to be a volume PR
212.5x6+4 rest pause
212.5x6+4
171x4,4,3,3,2,2,1,1 - 10 second rest between mini sets

Ring Dips
BWx8, 7, 7

ss w/

DB Hammer Curl
24.5x12, 3 sets

Bench Press
120x5, 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

Tricep Pump Work (rope pressdown and band extensions)

ss w/

DB Curls
__________________

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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  #2208  
Old 04-29-2013, 04:20 PM
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* Squatting is going very well. 335+chains is a PR for a single and it was a smooth rep.

* Bench is also going very well. 292.5 is a PR for an UNSPOTTED single. All time PR was when I hit 300 with my wife giving me a lift and spotting me. I definitely had more in me today.

Saturday - Legs

Leg Curl Warmup
30 + Chain x 15, 15, 12

Squat Chains (+50)
220, 240, 260, 280 (add belt) 300, 320, 335x1
271x8, 7, 7
240x6+4 rest pause
240x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
157.5x5, 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 157.5

Leg Curl
30 + Chain x 12, 3 sets

superset with

Somersault Squats - brutal, like occlusion towards the end
BWx15, 3 sets

Friday - Monday

* Between most sets, Power Clean 150x1, followed by Hang Clean 150x3

* Just benched on Friday, but still this workout rocked

Bench Press
220, 240, 260, 270, 282.5, 292.5x1 - unspotted PR
238.5x8, 7, 6, 5 - rep and volume PR
213.5x6+4 rest pause
213.5x6+4

Ring Dips
BWx8, 7, 7, 7

ss w/

DB Curl
24.5 x 12, 11, 8, 6

Bench Press Chains
90 (+50) x 5, 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 (actually didn't finish, failed somewhere, I think at the end of the 3 rep miniset)

Bicep Band Curls
25, 20, 20

ss w/

Tricep Pump Work (rope pressdown, band extensions, board pushups)

* Board pushups were nice, really hits the triceps well
__________________

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; 04-29-2013 at 04:22 PM.
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  #2209  
Old 04-30-2013, 04:51 PM
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Tuesday - Back

* Some ab work mixed in between sets

Meadows Row with 1 Chain
60 (+25) x 8, 4 sets

One Arm Barbell Row with 1 Chain
50 (+25) x 8, 4 sets

Pulldown
90x12, 4 sets

Snatch Grip Deadlift ss w/ Band Face Pull
261x8, 4 sets
281x8

Rope Pulldown
80x8 to 12 reps, 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
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  #2210  
Old 05-03-2013, 11:51 AM
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Wednesday - Off with a stomach bug

* Still not feeling 100% as of Friday morning, apetite just isn't there, plus when I eat my stomach still knots up. I went from 186 to 178!

Thursday - Incline Bench

* Face Pulls between sets

Ring Dips
BWx12, 12, 10

Incline Bench Press
190, 210, 220, 230, 240, 250x1
197.5 x 8, 7, 6, 5 (separate sets)
177.5 x 7+4 rest pause
177.5 x 7+4 rest pause

Ring Dips ss w/ DB Hammer Curl
BWx8, 7, 7

Pushups, Barbell Curl and Band Tricep Extensions to finish off

Friday AM - Back

Meadows Row
60, 70, 75, 80, 85 x 8

One Arm Barbell Row ss w/ Abs
60, 65, 70, 75 x 8

Cable Row ss w/ Band Stiff Arm Lat Pulldowns
100x8, 6 sets

Pulldown ss w/ Band Curls
80x10, 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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