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  #2211  
Old 05-06-2013, 01:39 PM
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Saturday - Home Improvement project

Sunday - Chest

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

Bench Press
220, 240, 260, 275, 285x1
240x8, 7, 6, 5 - rep and volume PR
215x6+4 rest pause
215x6+4

Ring Dips
BWx8, 7, 7

ss w/

Barbell Row
120x15, 3 sets

Board Pushups ss w/ Bicep Band Curls
3 sets to failure - trying to hit 30 seconds TUT

Monday AM - Back and Triceps

* I always say it, but my arms need work if I want to look like a bodybuilder. And since I SUCK at taking the time to do a dedicated arm day, I figured I would at least tack on some arms at the end of my chest and back days.

I decided I don't like trying to hit triceps after chest, just a hard time feeling contractions due to fatigue. Same thing with with back and biceps, thus, I will do Chest with Biceps and Back with Triceps.

Today was my first workout with this idea.

Meadows Row w/ Tricep Rope Pushdown
60, 70, 75, 81, 86 x 8

One Arm Barbell Row w/ Top Half OH Press
60, 65, 71, 76 x 8

Chinup w/ Pushdowns
BWx8, 6, 6

T-Bar w/ Ring OH Ext
100x8, 3 sets

* I suck at chinups when I try to do them later in a back workout. I may either ditch them for pulldowns or just do the T-Bar rows.
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With God's help...Mens sana in corpore sano
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  #2212  
Old 05-07-2013, 04:18 PM
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* Coming off a midnight shift, this was one of the hardest workouts I ever had. Probably the only thing that comes close was the final day of depletion workouts during my contest prep week.

That little voice inside my head telling me to cut the weights back 10 to 15%. But I said screw it, this is only 40 minutes of pain, I am going to push through.

Tuesday - Legs
Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 290 (add belt) 310, 330x1
272.5x8, 7, 6 - a bit harder than normal to get in my desired reps
241x6+4 rest pause
241x6+4 rest pause

* I started to get really wobbly on the second set of 241 and on the last two pump sets with 158.5

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
158.5x5, 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 158.5

Leg Curl
30 + Chain x 12
32.5 + Chain x 12, 11
27.5 + Chain x 8, partial reps
__________________

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; 05-07-2013 at 04:21 PM.
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  #2213  
Old 05-08-2013, 05:52 PM
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Wednesday - Incline Bench & Some Biceps

* Power Clean between sets 150x4

Ring Dips
BWx12, 12, 10

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

Ring Dips ss w/ Barbell Row 120x15, 3 sets
BWx8, 7, 7

DB Hammer Curl w/ Board Pushups

Barbell Curl w/ 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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  #2214  
Old 05-09-2013, 04:24 PM
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Thursday - Back & Triceps

* Instead of hitting triceps with isolation I chose to do OH Press and also hit some back exercises where the lats and triceps work in conjunction well, i.e. pullovers and stiff arm pulldowns

* OH Press (first rep power cleaned) between many sets, 150x5 - I really reached toward the ceiling at the top ROM to hit the traps more

Meadows Row with 1 Chain
50, 55, 60, 65 (+25) x 8, 4 sets

One Arm Barbell Row with 1 Chain
40, 45, 50, 55 (+25) x 8, 4 sets

Pullover ss w/ Band Stiff Arm Lat Pulldown
57x12, 8
50x8

Pulldown
110x10, 4 sets

DB Row
85x10+2+2+2+2+2, each arm

* Pullover/Stiff Arm superset was nice, really pumped my lats well, I think I will add in another set or two of that next week.
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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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  #2215  
Old 05-10-2013, 12:01 PM
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Thursday Evening

Pulled some singles, worked up to 445x1 with no belt.

I was pretty happy for several reasons:

1. I haven't pulled above 80% in a LONG time. My PR is 490x1 with a belt, so hitting 445 was nice since I can count on one hand the amount of reps I've pulled over 400 this year.

2. Lower back wasn't the limiting factor even though I was pulling without a belt. My upperback was tired from the back workout earlier in the day and that was where my form broke down first. Pulling tons of reps with around 70 to 75% of my 1RM beltless has really strengthened my abs/lower back.

Friday AM - Arms

* Entire Workout was bicep/tricep supersetted, sets don't always match up evenly, so not every superset was always the same exercise pairing.

Bicep exercises:

DB Hammer
29x10, 4 sets

BB Preacher
45x10, 4 sets

BB Curl
45x8, 3 sets

Band Curl
3 sets of 20

Triceps Exercises:

V-Bar Pushdowns
41x15, 4 sets
51x15
61x8, 51x6, 41x6 (drop set

JM Press (in smith machine)
65x15, 4 sets

OH Top Press
65x14, 10, 9

Fix Bar OH Extension
BWx8, 7, 7

Band Extensions
__________________

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; 05-10-2013 at 05:35 PM.
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  #2216  
Old 05-10-2013, 02:10 PM
BFR Warrior BFR Warrior is offline
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Keep killing it Commander! Time to grow!
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  #2217  
Old 05-13-2013, 11:46 AM
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Quote:
Originally Posted by BFR Warrior View Post
Keep killing it Commander! Time to grow!
Thanks BFR Warrior!

------

Saturday - Deadlift

* Wasn't sure how this was going to go, as my quads were still sore from Tuesday's squat workout. I usually don't have DOMS 4 days later, but the squat workout was really intense (and made more so by coming off a midnight shift). However, the workout went great.

Deadlift
401x1
378.5x5, 10 sets
313.5x11

Video of 401, and the 1st and 10th set of 378.5. I filmed to see if I could keep my form consistent even after 10 sets. I think I did well.

http://youtu.be/smdRZ0Nnl8w

ss w/

Leg Extensions (backed off on weight due to quad soreness)
70x10, 6 sets

Leg Curl
30 + Chain x 12, 12, 10, 9, 8 (partials and dropped weight after last set)

SLDL
120x17
__________________

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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  #2218  
Old 05-13-2013, 04:16 PM
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Sunday - Off

Celebrated Mother's Day and my 11th wedding anniversary

Monday - Chest

Bench Press
220, 240, 250, 260, 270, 280, 290x1
241x8, 7, 5, 5 - 8 rep set is a rep PR
216x6+4 rest pause
216x6+4

Ring Dips
BWx8, 7, 6

ss w/

DB Hammer Curl
29x10, 8, 8

Two Board Press
120, 3 sets to failure

ss w/

BB Curl
40x10, 3 sets

Band Extensions
__________________

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
  #2219  
Old 05-14-2013, 04:11 PM
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Tuesday - Back

* Hit the triceps as well with OH Press and also some back exercises where the lats and triceps work in conjunction well, i.e. pullovers and stiff arm pulldowns

* OH Press (first rep power cleaned) between many sets, 150x5 - I really reached toward the ceiling at the top ROM to hit the traps more

Pullups
BWx12, 10

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

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

Pullover ss w/ Band Stiff Arm Lat Pulldown
52x10, 9, 8

Rope Pulldown
110x10, 10, 8

BB Curl
30x10, 9, 8, 7, 6 (10 seconds rest between sets)

Band Curl
Rep out to failure

* Got a nice, quick bicep pump from these last two exercises
__________________

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; 05-15-2013 at 04:14 PM.
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  #2220  
Old 05-15-2013, 04:14 PM
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Wednesday - Legs


* This workout went much better than last weeks (not coming off of a midnight shift).

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 300 (add belt), 320x1
273.5x8, 7, 6
242.5x6+4 rest pause
242.5x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
160x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
1 more round with 160

Leg Curl
35 + Chain x 12, 12, 9
30 + Chain x 9, drop to 25 + Chain x 4, partial reps
__________________

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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