Commanding My Body - Page 241 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #2401  
Old 12-19-2013, 02:27 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Wednesday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 32.5x15, 5 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 88x6

B2) DB Hammer
29.5x13, 13, 13

C1) V-Bar Pressdown
79.5x12, 12, 12
63x17

C2) Preacher Curl
58.5x11, 11, 11

D1) Lat Pulldown
96x14, 14, 14, 12

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 75x18

E1) Fixed Bar OH Extension BWx14, 8, 10, 8, 8, 8? - trying to get past 50 reps as fast as possible

E2) Barbell Curl
50x10, 10

AB Bench OH Extension - 32.5 x pulsing reps and iso holds
__________________

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
Reply With Quote
  #2402  
Old 12-19-2013, 05:22 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Just to add to Superbilt's rant;
"Reality Check: you don't get results from excuses"

He is 100% correct, I also train in environment where it gets into the low 40 degrees F in the winter. I deal with standard weights and bent bars. I push myself so hard that nausea is a regular occurence. Heck, I even had nausea (albeit not terribly bad) from pushing so hard on my arm workout yesterday.

So when I think ahead to my workout, I know I will be cold and want to throw up at times, but I still get in there and bust my butt day in and day out.

No excuses

-----

Thursday - Legs

Leg Curl
25 (+ chain) x12, 2 sets

Squat (using manta ray) - deep continuous tension
BWx15
70, 120x15
170x10
120x15

Deadlift
381x5, 2 sets
383.5x5, 2 sets
386x5, 4 sets
311x12

Leg Extension (40 second rests)
70x30 + isotension for 10 seconds (pushing against the negative)
70x15 + isotension for 10 seconds
60x15 + isotension for 10 seconds

Leg Curl
20 (+ chain) x15, 10
15 (+ chain) x8

_________

Wow, upperback is trashed after hitting 3 to 4 sets of Bent Rows ss w/ Rear Delt Raises on Tuesday and Wednesday night, then a few hours after Thursday's DL session (above), I hit 5 sets of 7 on power cleans ss w/ Band pull aparts.
__________________

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; 12-20-2013 at 02:50 PM.
Reply With Quote
  #2403  
Old 12-20-2013, 06:51 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
295x1 - very solid rep but didn't pause long enough
235x7, 6, 5, 5
205x8+5 - rest pause
205x7+4 - rest pause

w/ DB Curl 29x9 between sets

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 205x3 - long pause
Lat Pulldown 91x12

Finished with...
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 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
Reply With Quote
  #2404  
Old 12-22-2013, 04:17 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Saturday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 33.5x15, 5 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 81x9

B2) DB Hammer
30.5x13, 13, 13

C1) V-Bar Pressdown
66x15, 15, 15
61x15

C2) Preacher Curl
60x10, 10, 10

D1) Lat Pulldown
98.5x12, 12, 12, 12

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 77.5x18

E1) Fixed Bar OH Extension BWx15, 10, 10, 8, 8 - trying to get past 50 reps as fast as possible

E2) Barbell Curl
50x11, 10

AB Bench OH Extension - 32.5 x pulsing reps and iso holds
__________________

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
Reply With Quote
  #2405  
Old 12-24-2013, 05:24 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Monday - Legs

Leg Curl Warmup
25 + Chain x 12, 3 sets

Squat with Manta Ray
290x1
260 x 8, 7, 6, 5
225 x 6+5 rest pause
205 x 7+6 rest pause
190 x 8

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 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
120 x 14, constant tension/no lockout
90 x 15
70 x 16

Leg Extension
50x15 + isotension (pushing against leg extension)
50x15 + isotension

Leg Curl
20 + Chain x 15, 10
15 + Chain x 8

Tuesday - Incline Bench

Ring Dips
BWx10, 2 sets

Incline Bench Press
215 x 8, 7, 6, 6 - volume PR
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause
ss w/
Bent Row 125x8, 100x10

Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 182.5x3

Fixed Bar OH Extensions - 15, 10, 10, 8, 8

Ab Bench OH Extensions - partials and iso-holds
__________________

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
Reply With Quote
  #2406  
Old 12-26-2013, 12:45 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Wednesday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 33.5x15, 5 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 86x8

B2) DB Hammer
30.5x13, 13, 13+4

C1) V-Bar Pressdown
81x10, 10, 10
63x17

C2) Preacher Curl
61x10, 10, 10

D1) Lat Pulldown
98.5x13, 12, 12, 12

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 80x18

E1) Fixed Bar OH Extension BWx15, 10, 10, 8, 8 - trying to get past 50 reps as fast as possible

E2) Barbell Curl
51x10, 10

AB Bench OH Extension - 32.5 x pulsing reps and iso holds
__________________

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
Reply With Quote
  #2407  
Old 12-26-2013, 05:31 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Was supposed to be deadlift, but lower back was overly fatigued. Guess I am doing too much bent rowing

Thursday - Flat Bench

Ring Dips
BWx10, 2 sets (usually 3, but lost time, due to starting out with deadlifts)

Flat Bench - all reps paused (usually work up to a heavy single, but needed to save time)
236x7, 6, 5, 5
206x8+5 - rest pause
206x7+4 - rest pause

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 206x3 - long pause
Lat Pulldown 91x12

Finished with...
Explosive Pushups BWx15, 10, 10
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

(usually do this as well)
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)
__________________

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
Reply With Quote
  #2408  
Old 01-01-2014, 07:55 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Friday Dec 27th

Light deadlifts

Sunday Dec 29th

Light bench work

Monday - Incline Bench

* Cable Rows or Lat Pulldowns 91x8 between most bench sets

Ring Dips
BWx10, 3 sets

Incline Bench Press
260x1
216 x 8, 7, 6, 5 - volume PR
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause

Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 182.5x3

Fixed Bar OH Extensions - 15, 10, 10, 8, 8

Ab Bench OH Extensions - partials and iso-holds
__________________

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
Reply With Quote
  #2409  
Old 01-02-2014, 05:45 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Wednesday - Flat Bench

* Cable Rows and Lat Pulldowns throughout workout

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
297.5x1 - very solid rep
237.5x7, 6, 5, 5
207.5x8+5 - rest pause
207.5x7+4 - rest pause

DB Goblet Carry 85 lb (45 second to 1 minute long)
ss w/
Bench Press 207.5x3 - long pause

Finished with...
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

Thursday - Deadlift

Deadlift - suck

Could not find my groove, which is really weird for me because I am a natural deadlifter. I can do very high volume and never get a sore lower back. Today lower back was the limiting factor and I just couldn't pull right.

Threw in some lat pulldowns and leg extensions to end the sucky workout
__________________

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
Reply With Quote
  #2410  
Old 01-06-2014, 06:05 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,426
Default

Friday - Arms

The usual

Sunday - Incline Bench

* Cable Rows or Lat Pulldowns 91x8 between most bench sets

Ring Dips
BWx10, 3 sets

Incline Bench Press
265x1 - PR, really good rep
217.5 x 7, 6, 5, 6
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause

Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 182.5x3

Fixed Bar OH Extensions - 16, 11, 10, 8, 8

Ab Bench OH Extensions - partials and iso-holds

Monday - Legs

First time hitting legs hard since Christmas Eve....I will be sore tomorrow!

Also first time with "regular" back squats since November 4th. Although, the weren't completely regular, I wrapped a small carpet around the bar for padding because my scapula is still tender.

I have lost a ton of strength, here's what I was squatting back then, and that is not including 50 POUNDS OF CHAINS!

Quote:
322.5 x 5 - PR
300 x 7, 6
262.5 x 6+4 rest pause
232.5 x 7+5 rest pause
I've got some catching up to do!
-------


Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat
270x 5, 5, 5, 5
240 x 6+5 rest pause
220 x 7+6 rest pause
190 x 8

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 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

* Actually failed on the above set on the final rep, just ran out of gas and had to set it on the pins. It was a pretty good feeling getting pinned under 140. You know you are tired at that point, I was actually laying on the floor laughing at myself.

120 x 12, constant tension/no lockout

Leg Extension
60x15, 12
50x12 + isotension (pushing against leg extension)
50x12 + isotension

Leg Curl
20 + Chain x 15, 10
15 + Chain x 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; 01-06-2014 at 06:08 PM.
Reply With Quote
Reply

Tags
christian thibaudeau, hfs, smolov, starting strength

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 04:59 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.