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  #2271  
Old 07-22-2013, 11:44 AM
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Saturday - Bench

Power Cleans 150x3 between sets, sometimes Hang Cleans as well

Bench
280x1
260 x 6, 5, 4, 4 - Rep and Volume PR
http://youtu.be/dwOWMsrCIVM
232.5 x 7+4 rest pause
187.5x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 187.5

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

ss w/

DB Hammer
29x12, 12, 10

Barbell Row
100x10, 3 sets

ss w/

Ab Bench Arm Work (OH Ext)
__________________

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; 07-22-2013 at 07:17 PM.
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  #2272  
Old 07-22-2013, 07:15 PM
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Monday - Legs

Leg Curl Warmup
30 + Chain x 15, 10 - cut it short, right knee didn't seem to be tracking correctly, not painful, but it felt weird

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330, 350x1 - PR
320 x 5 - Rep PR
http://youtu.be/zBwvHVA-fwM
287.5 x 7
257.5 x 5, 4 sets
227.5 x 7+5 rest pause

Squat (no chains)
172.5x5, 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
172.5x4, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

Squats - continuous tension, no lockout
120x12, 3 sets

------

A quick posing update:
http://youtu.be/K2EsNNzUkEk
__________________

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; 07-22-2013 at 07:18 PM.
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  #2273  
Old 07-23-2013, 04:10 PM
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Whew, my legs are sore from the 3 extra sets of constant tension reps at the end of yesterday's leg workout. I already did 2 sets of 40 bodyweight squats to help ward off DOMS.

----

Very happy with today's bench workout. Looking back at my records, I seem to have hit 285 for 3 before, but that had to have been sloppy. I am stronger now in every measure, so not sure how a weaker version of myself could have hit 285 for 3. Anyway, the 280 was for 3 solid reps, didn't have a 4th in me, but I think 282.5 or even 285 are within my grasp. I felt like I could have hit a 5th rep with 270 which would have been a PR.

Tuesday - Bench

Power Cleans 150x4 between sets

Bench
295x1
280x3
270x4
260x5
250x6
233.5 x 7+4 rest pause
190x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 190

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

ss w/

DB Hammer
29x12, 12, 10

Barbell Row
120x15, 12 - usually do 3 sets, but tweaked my neck somehow

ss w/

Ab Bench Arm Work (OH Ext)
__________________

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; 07-23-2013 at 04:13 PM.
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  #2274  
Old 07-24-2013, 04:16 PM
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Wednesday - Back & Arms

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

Back:

Ring Row
BWx6, 4 sets

Close Grip Cable Row
111x15, 3 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
72x10, 10, 12

Bench 2 Board Press with Chains
120 (+50) x 13, 11, 10

OH Rope Extension
32.5x20, 20
37.5x15, 13, ? - just going for pump

OH Strict Press
70x12, 3 sets

Biceps:

DB Hammer
29x12, 12, 9

Preacher Curl with Fat Grips
50x10, 10, 7

Band Curl
3 sets, rep out (about 35)
__________________

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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  #2275  
Old 07-25-2013, 04:03 PM
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Thursday - Incline Bench & Rows (Upper Torso)

Ring Dips
BWx12, 12, 10

* Barbell Row 100x10 or 120x8 between sets, utilizing various grips

240x1
210x8, 7, 6, 5 - Volume and Rep PR
190x7+4 rest pause
170x6, 4 sets
170x6+2+2 myoreps

* Also did some band pullaparts
__________________

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; 07-26-2013 at 04:07 PM.
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  #2276  
Old 07-26-2013, 04:11 PM
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Haven't done my 10 sets of 5 in a while, this is tough but I enjoy it.

Friday - Deadlift

Deadlift - no belt
391x5, 10 sets - volume PR
331x6, 2 sets
266x10 - touch and go reps

Leg Curl
25+chain x 10, 2 sets
25x10

Leg curls were performed stricter than normal. Usually, I allow my hips to start in slight flexion which basically allows the glutes and hamstrings to share the load. However, by contracting the glutes first and maintaining hip extension, the load/tension is placed squarely on the hamstrings allowing for an intense contraction and pump. It was a nice change of pace, had to lower the load which was fine because my glutes/hams were already quite fatigued from the high volume deadlifts.
__________________

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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  #2277  
Old 07-29-2013, 01:21 PM
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Wow, entire back trashed from deadlifts, I love it.

Had a great bench day today, 300 flew up and 307.5 was a new PR.

Saturday - Bench

Power Cleans 150x3 between sets

Bench
300X1, 307.5x1 PR
262.5 x 6, 5, 4, 4 - Rep and Volume PR
http://youtu.be/J9f6viCaEzY
235 x 7+4 rest pause
191x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 191

Ring Dips
BWx8, 3 sets

ss w/

DB Hammer
29x12, 12, 10

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

ss w/

Ab Bench Arm Work (Conc. Curl & OH Ext)
__________________

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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  #2278  
Old 07-29-2013, 04:10 PM
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Monday - Legs

Leg Curl Warmup
25 + Chain x 10, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
305x6 - was hoping for at least 7, but wasn't there today
290x7, 6
260x6+4 rest pause
230x7+5 rest pause

Squat (no chains)
173.5x5, 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
173.5x4, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

Leg Curl Warmup
25 + Chain x 8, 4 sets
35x10

ss w/

Somersault Squats
BWx15, 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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  #2279  
Old 07-30-2013, 04:04 PM
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Praise the Lord.

My training is going so well and injury free. Thank you Jesus for allowing me to have the time, motivation, family support and health to pursue this hobby with a passion.

Tuesday - Bench

* Bent Rows 120x8 various grips between sets

Bench
270x1
250 x 8, 7, 6, 5 - Rep and Volume PR - could not believe how easy 250 felt.
235 x 7+4 rest pause
192.5x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Bench Chains (+50)
142.5x6, 3 sets
142.5x8

ss w/

DB Hammer
29x12, 9, 9

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

ss w/

Ab Bench Arm Work (Conc. Curl & OH Ext)
__________________

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; 07-30-2013 at 04:07 PM.
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  #2280  
Old 07-31-2013, 04:17 PM
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Another posing update:

http://youtu.be/GOeJ0DhcQMs

Wednesday - Arms & Miscellaneous

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

Misc:

DB Goblet Squat (warmup with BWx40)
85x5, 5 or 6 sets

DB Deadstop Row
85x10, 1 set

DB Lateral
15x8, 3 sets
10x10, 2 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
73x10, 3 sets

OH Press Strict
100x10, 3 sets

OH Push Press (Pre-exhaust triceps with V-Bar 41x20, 17)
100x12, 2 sets

OH Rope Extension
35, 3 sets
40, 1 set
45 drop to 40, 1 set

Biceps:

DB Hammer
29x12, 3 sets

Preacher Curl
50x10, 10, 7, 7

Band Curl
3 sets, 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

Last edited by Commander; 07-31-2013 at 05:51 PM.
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