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  #2431  
Old 01-30-2014, 04:43 PM
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Strength is impressive
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  #2432  
Old 01-30-2014, 05:11 PM
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Quote:
Originally Posted by klosey View Post
Strength is impressive
Good to have you back on the boards!

Thursday - Squat and Deadlift

* Great day, 320x7 was RPE @8 at the most, probably could have set a PR (current PR is 320x9), it just felt SMOOTH, but I wanted to conserve energy for deadlifts as that is my focus on Thursdays

Squat
320x7
270x10, 2 sets

Deadlift - all sets of 5 except noted
346, 6 sets
351, 4 sets

* Still working on gradually bringing up deadlift training weights

Leg Extension
70x25
70x15 + isotension
60x12 + isotension

Leg Curl (+ chains)
20 (+25) x 15, 10
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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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  #2433  
Old 01-30-2014, 09:10 PM
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Cheers. Another very rough year
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  #2434  
Old 01-31-2014, 02:37 AM
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Originally Posted by klosey View Post
Cheers. Another very rough year
Sincerely sorry to hear that. I hope 2014 is a better one.
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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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  #2435  
Old 01-31-2014, 05:06 PM
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Friday - Flat Bench

* Entire workout supersetted with Cable Rope Rows 91x12, probably 8 sets

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
243.5x7, 6, 5, 5 - not good today, some grinders
210x8+4 - rest pause (usually 8+5)
210x6+3 - rest pause (usually 7+4)

DB Goblet Carry 85 lb (45 second to 1 minute long) x 3 sets

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

* Not a good day, time for a change on flat bench day.
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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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  #2436  
Old 02-03-2014, 12:57 PM
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Saturday - Back

One Arm Row
50, 55, 60, 65x8

One Arm Row Chain (+25)
40x8, 4 sets

Meadows Strechers
91x10, 4 sets

Lat Pulldowns behind head
91x10, 4 sets

Power Clean
160x5, 4 sets

ss w/

More Meadows Stretchers

* Usually do arms on Saturday, needed a change of pace. I haven't had a back pump like this in a while, felt nice.
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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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  #2437  
Old 02-03-2014, 05:31 PM
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Monday - Legs

Leg Curl Warmup
25 + Chain x 15, 15, 10

Squat (+ CHAINS)
275 x 8, 7, 6 - Very smooth reps
245 x 7+5 rest pause
215 x 8+6 rest pause
185 x 9

Squat - hold performed with legs at about 90 degrees, below mid range ROM
170 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

Squat
120 x 7, 4 second negative

Leg Extension
50x12 + isotension (pushing against leg extension)
50x12 + isotension

Leg Curl
20 + Chain x 15, 10, 10

* Weather was horrible, I had less time due to the sloppy roads, but I still managed to get all my squat work in. Only had to cut out 1 set each of leg extensions and leg 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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  #2438  
Old 02-04-2014, 10:18 PM
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Tuesday - Incline Bench

* Cable Rows 91x13 between many bench sets, 8 total

Ring Dips
BWx12, 10, 9

OH Press
110x8, 8

* Trying to make it harder on myself, I added the OH Press before bench press to further fatigue myself. Previously was working with 222.5x7

Incline Bench Press
250 x 1
205 x 7, 6, 6, 6
190 x 7 + 4 rest pause
170 x 8 + 5 rest pause

Three sets:
Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 180x3

OH Press
110x15, 10

Finished with:
Fixed Bar OH Extensions - 30 reps ASAP
Ab Bench OH Extensions - partials and iso-holds
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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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  #2439  
Old 02-05-2014, 05:16 PM
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Wednesday - Arms, Back, Misc.

A1) DB Hammer
30.5x12, 4 sets

A2) V-Bar Pressdown - really focused on squeezing the contraction
61x15, 61x15, 71x12, 81x9

B1) Preacher Curl
51x13, 13, 12

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
66x15, 15, 15, 15

C1) Explosive OH Press 90x18, 3 sets

C2) Band Curl, 2 sets, 25 and 20 reps

D1) "Rings" OH Tricep Extension BWx10, 4 sets

D2) Ab Bench Crunches 32.5x15, 10, 10

E1) 1 Arm Barbell Row 60x8, 8, 10 - last sets paused in stretch position

E2) AB Bench OH Extension - 32.5 x pulsing reps and iso holds, 5 sets

F) Meadows Stretchers (like a combined close grip lat pulldown and row)
91x8, 6, 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
Reply With Quote
  #2440  
Old 02-06-2014, 05:19 PM
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* Passed my ACSM personal trainer test today, now to look for part time employment

Thursday - Squat and Deadlift

Squat
270x10, 3 sets

Deadlift - all sets of 5 except noted
351, 5 sets
356, 2 sets
356x6, 3 sets

* Still working on gradually bringing up deadlift training weights

Leg Extension
70x20 + isotension
70x15 + isotension

Leg Curl (+ chains)
20 (+25) x 15, 10
15 (+25) x 10
__________________

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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