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  #2321  
Old 09-16-2013, 11:56 AM
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Saturday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
w/
Underhand Bent Row
122.5x6, 4 sets

DB Hammer
29x11, 10, 10
w/
V-Bar Pushdown with Fat Grips
71x9, 8, 9

Preacher Curl
51x10, 3 sets
w/
OH Push Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
122.5x10, 3 sets

Barbell Curl
51x8, 7
w/
OH Incline Barbell Extension
51x12, 3 sets

Ab Bench OH Ext
w/
Band Curls

Sunday - Legs

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320x1
300x6
281x7, 7
251x6+4 rest pause
226x7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
171x5, 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
121x13, constant tension/no lockout

Bodyweight Squats - constant tension/no lockout
BWx30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8
15 + Chain x 8
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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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  #2322  
Old 09-16-2013, 03:11 PM
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superbilt superbilt is offline
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That is a serious squat day!
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HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #2323  
Old 09-17-2013, 06:17 PM
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Quote:
Originally Posted by superbilt View Post
That is a serious squat day!
Thanks! It's brutal, I love it and hate it at the same time.

------

Monday - Off

Tuesday - Bench

* Power Clean 150x4 between bench sets, 6 total sets

Ring Dips
BWx12

Bench
285x1 - felt heavier than I liked
252.5x6, 5, 6 - felt great, unlike the 285 set
232.5x7+3 rest pause
220x6+4 rest pause
177.5x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 120x8 between board press sets

Two Board Press - paused on chest
177.5x8, 7, 7, 6, 6

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
w/
DB Hammer Curl
24x12, 10

Ab Bench OH Extensions 3 sets
w/
Band Rear delts
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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; 09-17-2013 at 06:20 PM.
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  #2324  
Old 09-18-2013, 05:39 PM
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Commander Commander is offline
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Wednesday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
w/
Underhand Bent Row
125x6, 4 sets

DB Hammer
29x11,11,10
w/
V-Bar Pushdown with Fat Grips
72x9, 3 sets

Preacher Curl
52.5x10, 3 sets
w/
OH Push Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
125x10, 3 sets

Barbell Curl
52.5x8, 7
w/
OH Tricep Extension
52.5x12, 3 sets

Ab Bench 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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  #2325  
Old 09-19-2013, 04:45 PM
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Thursday - Legs

Leg Curl
25 (+ chain) x10, 3sets

Squat
340x1

360 - set up for 360, but my four 10 lb plates weren't collared, I only had 320 collared. As I unracked it, I bumped the powerrack which shifted a couple 10's on the right side, as I descended the 10's fell off which made the left side heavier. I immediately began to ascend and racked it. I knew my first real work set was 320, so that's why I just added the 10's without the collars so I could strip them easier. No more being lazy, I will collar all weights.

320x7 - felt really smooth
270x10
220x10

Deadlift
363.5x5, 8 sets

Occluded Leg Extension - wraps remain on for duration, 20 second breaks between sets
50x30+15+15+15

* I am including occluded leg extensions in hopes of getting my quads leaner. Higher rep work and work that builds up metabolites helps build capillaries. Proper blood flow to an area is crucial for mobilzing and burning fat. Additionally, the old schoolers seem to be correct, higher rep work actually does mobilize more fat in the muscle used as compared to mobilized fat in surrounding tissue.

Here's an article outlining some of the science (with references):
http://www.t-nation.com/free_online_...s_how_to_do_it
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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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  #2326  
Old 09-20-2013, 04:13 PM
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Friday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 190, 215, 235, 245x1
205 x 8, 7, 6, 5
185 x 7 + 4 rest pause
165 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Two Board Press
165x8, 5 sets
ss w/
Bent Row, 122.5x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
DB Hammer Curl
29x12, 10

OH Ext on ab bench, 32.5x12, 3 sets
ss w/
Band Rear Delts
__________________

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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  #2327  
Old 09-20-2013, 08:31 PM
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rickck48 rickck48 is offline
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Commander nice job. Do you have that "about bust" feeling from the blood pumping on you work sheet?
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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!

Last edited by Commander; 09-23-2013 at 02:25 PM.
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  #2328  
Old 09-23-2013, 02:27 PM
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Quote:
Originally Posted by rickck48 View Post
Commander nice job. Do you have that "about bust" feeling from the blood pumping on you work sheet?
What do you mean by "work sheet"?

-------

Saturday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
w/
Underhand Bent Row (switched to overhand because underhand was hurting for some reason)
127.5x6, 4 sets

DB Hammer
29x11, 3 sets
w/
V-Bar Pushdown with Fat Grips
73x9, 9, 8

Preacher Curl
53.5x10, 3 sets
w/
OH Push Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
127.5x10, 3 sets

* Cut out a superset because of time issues and also because the OH Barbell Extensions were hurting my right lat/tricep/rotator cuff area

Ab Bench 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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  #2329  
Old 09-23-2013, 04:20 PM
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* I really have my breathing pattern nailed down for heavy squats. It's amazing how much that helps.

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt) 320x1
285 x 8, 7, 6 - felt really smooth, working back up to PR range (295)
252.5 x 6+4 rest pause
227.5 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
172.5 x 5, 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
122.5 x 13, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+5 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets

Bonus Work (unplanned)

Goblet Squat
85x10

Misc. left arm isolation 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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  #2330  
Old 09-24-2013, 04:11 PM
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Commander Commander is offline
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Tuesday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 190, 210, 230, 245x1
207.5 x 8, 7, 6, 5
187.5 x 7 + 4 rest pause
167.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Two Board Press
167.5x8, 5 sets
ss w/
Bent Row, 125x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
DB Hammer Curl
29x12, 11

OH Ext on ab bench
ss w/
Band Rear Delts
__________________

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; 09-25-2013 at 02:20 PM.
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