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  #2331  
Old 09-24-2013, 04:42 PM
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rickck48 rickck48 is offline
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Quote:
Originally Posted by Commander View Post
What do you mean by "work sheet"?
I said wrong words. I meant to say could you feel the blood itself pumping to each vessel ending? I use to love that feel. Sorry my friend.
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Last edited by Commander; 09-25-2013 at 04:02 PM.
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  #2332  
Old 09-25-2013, 04:03 PM
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Quote:
Originally Posted by rickck48 View Post
I said wrong words. I meant to say could you feel the blood itself pumping to each vessel ending? I use to love that feel. Sorry my friend.
OK, I understand now. Yes, the pump was amazing!

-------

Wednesday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets (40 for 3, 35 for 2 sets)

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
w/
1 Arm DB Row
85x6, 4 sets

DB Hammer
29x12,11,11
w/
V-Bar Pushdown with Fat Grips
73x9, 9, 9

Preacher Curl
55x10, 3 sets
w/
OH Push Press (Pre-exhaust triceps with pushdowns before each set)
130x10, 3 sets

Ab Bench OH Ext (Pre-exhaust left tricep with one arm pushdowns and straight arm pushdowns before each set)
w/
Band Curls
30, 2 sets
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With God's help...Mens sana in corpore sano

Last edited by Commander; 09-26-2013 at 01:13 PM.
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  #2333  
Old 09-26-2013, 04:25 PM
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* I really should back off after a midnight shift. I should have stopped at 350x1 and then the 325 set would have been better.

Thursday - Legs

Leg Curl
25 (+ chain) x10, 2 sets

Squat
320, 350x1 - should have stopped here
370x1 - hard
325x7 - solid until rep 7 which was pretty slow
275x10
225x10

Deadlift - completed in 13 minutes
366x5, 8 sets

Occluded Leg Extension - wraps are supposed to remain on for duration, 20 second breaks between sets, but I wrapped too tight and had to take them off after the 2nd set like a little baby. I quickly rewrapped a bit looser and continued on.

52.5x30+15, rest, 15+15
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  #2334  
Old 09-27-2013, 04:12 PM
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Friday - Incline Bench

Ring Dips
BWx11, 10, 10

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

Three Board Press with Fat Grips
170x8, 5 sets
ss w/
Bent Row, 127.5x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 32 sets
ss w/
Bent Row, 127.5x8, 2 sets

OH Ext on ab bench
ss w/
Band Rear Delts
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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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  #2335  
Old 09-30-2013, 11:57 AM
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Saturday - Arms and Misc.

Leg Extension Occluded
55x30+15+15+15, added weight, 75x15

* Misjudged the weight, I typically have done the occluded leg extensions at the end of a leg workout so I am already fatigued. 55 was too light.

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets (45, 2 sets, 40 for 1, 35 for 2)

* 30 seconds rest for all arm work

DB Curl
32x6, 3 sets
32x2, 2, 2, 2, 2 - 10 second rest
27x6, 3 sets
27x3, 3, 3, 3, 3 - 10 second rest
22x8, 3 sets
22x4, 4, 4, 4 - 10 second rest

V-Bar Pushdown with Fat Grips
76x6, 3 sets
76x2, 2, 2, 2, 2 - 10 second rest
66x6, 3 sets
66x3, 3, 3, 3, 3 - 10 second rest
56x7, 3 sets
56x4, 4, 4, 4 - 10 second rest

Left Arm Reverse Grip Pushdown and Stiff Arms
w/
Ab Bench OH Extensions

Saturday to Sunday afternoon

Camping - fishing, hiking, just a general good time
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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; 09-30-2013 at 11:59 AM.
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  #2336  
Old 09-30-2013, 04:13 PM
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Usually squat day, but legs a bit tired from camping/hiking.

Monday - Bench

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

Ring Dips
BWx10, 2 sets

* My front delts are dominant, the dips help really activate my chest and help me feel it more on the pressing.

Bench
290x1 - felt OK consider the 2 sets of dips
255x6, 5, 4
235x7+4 rest pause
220x6+4 rest pause
180x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 128x8 between board press sets and pushups, 6 sets

Board Press - paused on chest
180x6, 6, 7, 7

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets

Ab Bench OH Extensions 3 sets
w/
Left arm isolation work
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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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  #2337  
Old 10-01-2013, 04:03 PM
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Tuesday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 290, 310, 330x1
302.5 x 6
286 x 7, 6
255 x 6+4 rest pause
230 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
173.5 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
125 x 13, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+7.5 x 30

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

Later in Day

Tire Dragging for legs
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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; 10-03-2013 at 11:52 AM.
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  #2338  
Old 10-03-2013, 11:52 AM
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* I've been adding in loaded carries lately. My favorite is the Overhead carry. It really rocks the triceps, delts and upperback. Goal is to go one minute, then rest one minute. Repeat 2 to 4 more times. It's a nice finisher (then I will do 2 or 3 sets) or as a stand alone afternoon session (then I will do 4 or 5 sets).

Wednesday - Incline Bench

Ring Dips
BWx11, 11, 10

Incline Bench Press
170, 190, 210, 230, 240x1
210 x 8, 7, 6, 5
190 x 7 + 4 rest pause
170 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Two Board Press with Fat Grips
170x8, 5 sets
ss w/
Bent Row, 130x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
Bent Row, 130x8, 2 sets

OH Ext on ab bench
w/
Left arm isolation work
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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; 10-03-2013 at 11:55 AM.
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  #2339  
Old 10-04-2013, 04:11 PM
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Thursday - Scooter trouble, couldn't make it home for workout

Friday - Legs

Leg Curl
25 (+ chain) x10, 2 sets

Squat
320, 350x1
330x5 - wanted 6 but it just wasn't there
275x10
225x10

Deadlift - completed in 13 minutes
368.5x5, 8 sets

Occluded Leg Extension - 4.5 wraps around thigh
55x30+15+15+15 - kept wraps on, added weight, 75x10
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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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  #2340  
Old 10-07-2013, 01:02 AM
arian11 arian11 is offline
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Quote:
Originally Posted by Commander View Post
Thursday - Scooter trouble, couldn't make it home for workout

Friday - Legs

Leg Curl
25 (+ chain) x10, 2 sets

Squat
320, 350x1
330x5 - wanted 6 but it just wasn't there
275x10
225x10

Deadlift - completed in 13 minutes
368.5x5, 8 sets

Occluded Leg Extension - 4.5 wraps around thigh
55x30+15+15+15 - kept wraps on, added weight, 75x10
Awesome squat workout dude!

So, I'm in a bit of a conundrum and figured I should ask a few people with more knowledge & experience on the matter for advice. So I'm coming to you!

Basically the story is that I used powerlifting as an excuse to get fat lol. I topped out at 230 lbs & 29% bf according to some bio impedance method before I decided I should make a change. I've slowly cut down during 2013 and last week I was 206 lbs & 24% bf according to 7 site caliper test. So I lost a good amount of fat but some muscle as well and during that time my squat went down but bench, deadlift and powerlifting total went up.

I want to put on muscle mass but I'm wondering how effective that process would be in my current state. Back in the day when I was more into bodybuilding I've read that really low or really high levels of bf do not allow for optimal gains in muscle mass. Would you say this idea is true? And would you say that trying to gain muscle mass at 24% bf is not going to be very effective? And if this is true, do you suggest to continue slowly cutting till I'm at more normal body fat levels? Or do you think it's possible to do a "body recomp" where I stay at ~205 lbs and try to lose some fat and gain some muscle at the same time.

Sorry it's a long read! I hope I explained everything clearly and am very interested in your thoughts on the matter. Thanks and keep up the good work.
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