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  #2281  
Old 08-01-2013, 01:28 AM
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rickck48 rickck48 is offline
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Commander I do not mean to interrupt your training journal, But I do love reading your work so much. It makes me think about what I use to do and I think one day do again. Thanks and God Bless my brother!
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rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2282  
Old 08-01-2013, 11:57 AM
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Quote:
Originally Posted by rickck48 View Post
Commander I do not mean to interrupt your training journal, But I do love reading your work so much. It makes me think about what I use to do and I think one day do again. Thanks and God Bless my brother!
No worries, it isn't an interruption.

By "reading your work", do you mean my workouts/journal?
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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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  #2283  
Old 08-01-2013, 04:42 PM
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rickck48 rickck48 is offline
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Yes, your workouts. They give me the remembrance I need to keep pushing. When I read your weights and reps, they make me think I can follow a good routine back to where I can be close again. My doctor told me if I wanted to workout it is OK but no back work, I think he is wrong because the back is stabilizer to of the body. God Bless my friend.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2284  
Old 08-02-2013, 06:40 PM
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Quote:
Originally Posted by rickck48 View Post
Yes, your workouts. They give me the remembrance I need to keep pushing. When I read your weights and reps, they make me think I can follow a good routine back to where I can be close again. My doctor told me if I wanted to workout it is OK but no back work, I think he is wrong because the back is stabilizer to of the body. God Bless my friend.
Thanks for the kind words! I am glad that I can be an inspiration.

-----

Thursday - Legs

Squat
380x1
320x8
http://youtu.be/Kh9NM-b1VVg
270x10
220x10

Deadlift
361x5, 8 sets

Snatch Grip High Pull from Hang
90x5, 2 sets
110x5, 3 or 4 sets

DB Goblet Squats
85x10, 2 sets

Friday - Bench

* Workout shorter than normal because I had Scooter problems getting home, ugghh. As such, I rushed the warmup, I was very happy to still hit the rep and volume PR.

Ring Dips
BWx12, 12, 10

* Barbell Row 120x8 between sets, narrow grip

225x1
211x8, 7, 6, 5 - Volume and Rep PR
191x7+4 rest pause
171x8+4 rest pause

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

OH Tricep Ext on Ab Bench ss w/ Band Curls
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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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  #2285  
Old 08-05-2013, 11:53 AM
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Saturday - Snatch Grip High Pull from Hang

120x3, 10 sets

Immense trap pump from this and hamstrings also had a nice soreness the next day from the hang transition.

Sunday - Back & Arms

Biceps/Back:

Chinups
BWx15, 8, 8, 7, 7

DB Hammer
29x12, 9, 9

Band Curl ss w/

Row
100x10, 3 sets

More Band Curls

Triceps:

V-Bar Pushdowns with fat grips
41, 51x15
61x12
74.5x10, 3 sets

V-bar (as a preexhaust for the triceps)
51x10, 4 sets

ss w/

OH Press
100x10, 4 sets

OH Extension

ss w/

Pushups
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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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  #2286  
Old 08-05-2013, 04:35 PM
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Monday - Legs

Leg Curl Warmup
25 + Chain x 12, 10, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
291x8, 7, 7 - volume PR
261x6+4 rest pause
231x7+5 rest pause

Squat (no chains)
175x5, 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
125x12 - no lockout, continuous tension, 2 sets

Leg Curl
25 + Chain x 10, 4 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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  #2287  
Old 08-06-2013, 05:34 PM
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Paused my last few warmup singles, no real reason why, I have no plans of ever doing powerlifting, just curious. I'd to get 300 paused.

Tuesday - Bench

Snatch Grip Hang High Pull 120x3, then Barbell Row 120x5 between sets

Bench
280x1 - paused - EASY, definitely good for closer to 300
265 x 6, 5, 4, 4 - Rep and Volume PR
237.5 x 7+4 rest pause
193.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 193.5

Bench Chains (all reps paused)
143.5 (+50) x 6, 3 sets (final set + 3 rest pause)

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)
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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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  #2288  
Old 08-07-2013, 04:19 PM
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I've been riding the PR train for awhile.

Praise the Lord that I have stayed healthy, learned how to keep my knees feeling good (most of the time), and continued to gain lean mass and improve my performance in the gym.

Last night was a midnight shift and this weekend is two midnight shifts in a row on top of my regular job. Then vacation August 16 to 23. I can imagine with 3 midnights in a 5 day period and then vacation shortly after, I may be jumping off the PR train.

I am not going to ease off in terms of intensity, I simply may have to bring the intensity in a different way other than PRs. I am writing this as a warning to myself to train smart.

-------

Measured the guns at 16.75 inches pumped today! Not big by any means, but a long way from where they used to be.

Wednesday - Arms & Miscellaneous

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

Misc:

DB Goblet Squat (warmup with BWx40)
85x10, 3 sets

SG High Pull from Hang
130x3, 4 sets
120x3, 4 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x9
81x7, 6, 6

OH Push Press (Pre-exhaust triceps with V-Bar 71x8, 3 sets)
120x10, 3 sets

OH Incline Barbell Extension
50x10 to 15 reps, 4 sets

Biceps:

DB Hammer - really focusing on squeezing biceps and squeezing the DB
29x12, 10, 10

DB Curl
29x6, 3 sets
24x8, 4 sets

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
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  #2289  
Old 08-08-2013, 04:15 PM
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Thursday - Legs

Squat
350x4 - PR
320x9 - PR, I was seeing spots on this one after hitting the first PR
http://youtu.be/EeOcQribxjw
270x10
220x10

Deadlift
361x5, 8 sets

Leg Curl
25 (+ chain) x10, 10, 8
__________________

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; 08-08-2013 at 05:42 PM.
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  #2290  
Old 08-08-2013, 06:08 PM
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rickck48 rickck48 is offline
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Quote:
Originally Posted by Commander View Post
Thursday - Legs

Squat
350x4 - PR
320x9 - PR, I was seeing spots on this one after hitting the first PR
http://youtu.be/EeOcQribxjw
270x10
220x10

Deadlift
361x5, 8 sets

Leg Curl
25 (+ chain) x10, 10, 8

I enjoyed watching this work on the thighs. Thanks for allowing us to peek into the real world right now.
__________________
rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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