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  #2241  
Old 06-18-2013, 04:04 PM
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Worked a midnight last night, still had a great workout.

Something hormonal going on (I assume), my left nipple is swollen and hurts to the touch. Luckily, it did not effect my workout, I just made sure to bring the bar above my nipple line.

Tuesday - Incline Bench

* Power Clean between many sets 150x3

Ring Dips
BWx12, 12, 10

Incline Bench Press
170,190, 210, 230, 240x1
203 x 8, 7, 6, 5
183 x 7 + 4 rest pause
141 x 4, 4, 3, 3, 2, 2, 1, 1 - mini sets 10 seconds rest

Dips
BWx8, 3 sets

ss w/

Barbell Row
120x15, 3 sets

OH Press
122.5 x 15+10+8 (rest pause)

Pushups
15, 2 sets

ss w/

Bicep Band Curl
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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; 06-18-2013 at 04:08 PM.
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  #2242  
Old 06-19-2013, 04:14 PM
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Goal was to put a hurtin' on my upper back, we will see tomorrow if I did my job.

Deadlifts felt great considering I squatted two days ago and worked a midnight shift in between (so recovery was compromised).

All time deadlift PR is 406x8 fresh, so 401x5 in a fatigued state (power cleans, rows and 4 sets of deadlift) is very pleasing.

Wednesday - Back/Deadlift

* Band Pullaparts in between every set

Power Clean
160, 170x3
180x3, 3 sets

Barbell Row (parallel to the ground, pulling to chest, feet on blocks to allow for a full stretch)
140, 150x6
160x6, 3 sets

Deadlift
361, 371, 381, 391, 401x5
411x3
321x12

Rope Pulldown
90x10, 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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  #2243  
Old 06-20-2013, 04:13 PM
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I was hoping for my upperback to be sore after blasting it yesterday. But I find that I get better back soreness from more volume on deadlifts. I love standard back work (rows/chins), but it just doesn't tend to get me sore the way high volume deadlifts do. (and no, 40 reps of deadlift yesterday does not constitute high volume for me, I am so built for and accustomed to deadlifting, that it takes more like 60 reps to do the trick)

Thursday - Bench

* Got an extra rep (compared to normal) on my last set of 252.5, an extra rep on the rest pause set with 227.5 and an extra rep on my first set of dips. I am pleased.

* Rear delt raises between sets

Bench
275x1
252.5 x 6, 5, 4, 5 - volume PR
227.5 x 7+4 rest pause
177.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Dips
BWx10, 8, 8

ss w/

DB Hammer
29x12, 12, 10

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm work
__________________

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; 06-20-2013 at 04:38 PM.
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  #2244  
Old 06-21-2013, 05:01 PM
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I don't know what else to say but everything is going great in the gym. I just jinxed it I am sure, lol.

Squated for a rep/volume PR with 281 on Monday, then hit some nice deadlift work on Wednesday and today I set an all time single PR (with chains) and a sweet rep PR with 300.

Camping tonight, graduation party on Saturday, birthday party (13th!) for my son on Sunday, not sure if I will get in training this weekend. However, after these PR's, it may be nice to reward my body with some rest....we'll see though, I can never pass an opportunity if I get one.

Friday - Legs

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

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330, 345x1 - PR, really smooth.
300 x 7 - Rep PR
250 x 5, 3 sets
250 x 6+4 rest pause
200 x 4, 4, 3, 3, 2, 2, 1, 1 - 10 rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
165x5, 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

Leg Curl
30 + Chain x 15, 15, 11
25 + Chain x 11, drop 20 + Chain x partials + iso-hold

ss w/

Somersault Squats
BWx15, 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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  #2245  
Old 06-24-2013, 11:51 AM
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Saturday - Arms

* Entire workout supersetted but sets/exercises don't always match up

Tricep exercises:

V-Bar Pushdowns with Fat Grips
41x15
51x15
66x12
76x9
86x6
66x10, 3 sets

Top Half Rack OH Press with Fat Grips
80x10
100x10, 8, 8

Ab Bench OH Extension
42.5x12, 4 sets

Bicep exercises:

DB Hammer
29x12, 12, 11

Ab Bench Concentration Curl
36x10, 10, 10

Preacher Curl
47.5x10, 10, 9, 8

Barbell Curl with Fat Grips
47.5x8, 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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  #2246  
Old 06-24-2013, 04:16 PM
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Monday - Bench

* Power Clean 150x3 between sets

Bench
295x1 - easy
255 x 6, 5, 4
228.5 x 7+4 rest pause
180 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds of this

Dips
BWx8, 8, 8

ss w/

DB Hammer
29x12, 12, 10

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm work
__________________

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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  #2247  
Old 06-25-2013, 04:18 PM
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Tuesday - Deadlift

Deadlift (ss w/ Leg Extensions 70x10)
311, 331, 351, 371, 391, 401x5
391x5, 2 sets
381x5, 2 sets
321x13

Snatch Grip Deficit DL
261x5, 4 sets (first set regular, last 3 from a deficit)

* Greasing the groove with more frequent squats to get efficient and improve recovery

Squats
120x5, 2 sets
120x5, 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
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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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  #2248  
Old 06-26-2013, 04:09 PM
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Wednesday - Incline Bench

* Band Face Pull between sets, 10 reps

Ring Dips
BWx12, 12, 10

Incline Bench Press
170,190, 210, 230x1
205 x 8, 7, 6, 5
185 x 7 + 4 rest pause
145 x 4, 4, 3, 3, 2, 2, 1, 1 - mini sets 10 seconds rest

Ring Dips
BWx8, 3 sets

OH Press
125 x 15+11+8 (rest pause)

Pushups ss w/ Bicep Band Curl
BWx15, 2 sets

Tricep Band Extension

Squats - greasing the groove
120x5, 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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  #2249  
Old 06-27-2013, 04:15 PM
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Thursday - Lats & Arms

* Entire workout supersetted (exercises/sets don't always match)

* This was a fun workout, the chinups supersetted with v-bar pushdowns was brutal due to the synergistic use of lats/triceps/abs involved in both exercises. Finished with a great pump in the arms and back.

Lats:

Chinups
BW+15x8, 2 sets
BW+7.5x8
BWx7

One Arm Barbell Row
60x8, 3 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
67x10, 3 sets
67x9, 8

OH Rope Extension
45x12
50x9
55x8
60x6
42.5x12 to 14 reps, 3 sets

Stiff Arm Reverse Grip Lat Pulldown with a band (hits lats and triceps)
3 sets x rep out

Biceps:

Preacher Curl with Fat Grips
47.5x10, 3 sets
47x5x8

Barbell Curl with Fat Grips
47x5x7, 3 sets

Band Curl
1 set, rep out
__________________

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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  #2250  
Old 06-28-2013, 04:25 PM
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* Lats, Abs and Triceps all sore from yesterday. I enjoy soreness on those areas very much for some sick reason.

Abs were rocked because of being stretched from the bottom on chinups and then stretched from the top on pushdowns as a superset. I was isometrically contracting them hard on both exercises just to maintain good form, wasn't actually trying to work the abs.

Friday - Legs

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

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
282.5 x 8, 7, 6 - Volume PR
252.5 x 6+4 rest pause
225 x 6+4 rest pause
170x10

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
167.5x5, 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

Leg Curl
30 + Chain x 15, 13
25 + Chain x 11,
20 + Chain x 8 or 9

* Hams/glutes still a bit fatigued from Tuesday's deadlift session

ss w/

Somersault Squats
BWx15, 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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