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  #2451  
Old 02-18-2014, 02:27 PM
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Saturday - Back, Arms, Abs

Front Lever holds with Ab Bench Crunches, 3 sets

Cambered Bar Row
125x8, 3 sets

w/ Tricep Pushdowns 62x15, 15, 72x12, 82x9

One Arm Barbell Row
50, 55x8 - feet placement to target lower lat
60x10, 2 sets - regular feet placement

w/ Tricep Pushdowns 66x15, 3 sets

Stretchers
91x10, 2 sets

Rope Low Row
91x11, 11, 10

w/ Fixed Bar OH Tricep Ext.

Ring Row holds with Cheated Lat Pulldowns, 101x6, 3 sets

Preacher Curls 40x15, 3 sets
w/ Ab Bench OH Ext

Sunday - Off

Monday - Incline Bench/Upper back

* Arrgghh! Getting a bit ticked off at my lower back, Monday is normally squat day but it just wasn't having it. It is definitely related to the extra back work I have been doing. I need to keep experimenting to learn whether it is back work in general or just bent rows. Next back session I am doing ZERO unsupported rows, nothing that compromises my lower back.

* Cable Rows 96x13 between many bench sets, 8 total

Ring Dips
BWx14, 10

Incline Bench Press
256 x 1
226 x 7, 6, 5
205 x 7 + 4 rest pause
185 x 8 + 5 rest pause

OH Press
110x10, 4 sets

Fixed Bar OH Extensions 15, 11, 10, 9, 7 - Goal is 50+ reps ASAP
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ Band Curls

Later Monday - since it was supposed to be squat day, threw in some legs

Occluded Leg Extensions 75x30,15, 65x12, 55x15
Leg Curls 25 (+chain) x 15, 12, 10
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With God's help...Mens sana in corpore sano
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  #2452  
Old 02-18-2014, 07:12 PM
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Accomplished my goal of destroying my back musculature while protecting my lower back.

Tuesday - Back, Delts, Abs

Front Lever holds w/ Upright cable rows, 3 sets

Ring Row, BWx8, w/ Upright cable rows, 3 sets

One Arm Barbell Row, 60x10, w/ Ab Bench Crunches, 4 sets

Stretchers
92x10, 2 sets

Rope Low Row
92x11, 11, 11 - hold contraction briefly
92x? - momentum set

w/ Fixed Bar OH Tricep Ext.

Ring Row holds with Cheated Lat Pulldowns, 111x8, 3 sets

Preacher Curls 40x15, 3 sets
w/ Stiff Arm Band Lat Pulldowns

* Note to self - this was very effective, I had a nice lat soreness on Wednesday, not extreme, just right.
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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; 02-19-2014 at 08:04 PM.
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  #2453  
Old 02-19-2014, 04:44 AM
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Birthright1 Birthright1 is offline
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Quote:
Originally Posted by Commander View Post
Accomplished my goal of destroying my back musculature while protecting my lower back.
AWESOME!!! That is motivation in itself.
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Lo, there do I see my father
Lo, there do I see my mother and my sisters and my brothers
Lo, there do I see the line of my people back to the beginning
Lo, they do call to me
They bid me take my place among them in the Halls of Valhalla
Where the brave may live
Forever.

"Either you lift it or you don't."
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  #2454  
Old 02-19-2014, 08:09 PM
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Quote:
Originally Posted by Birthright1 View Post
AWESOME!!! That is motivation in itself.
Thanks Birthright, you are very encouraging.

----

Went for it today and trained legs even though back is still "iffy"

I made one main modification to protect my back; use constant tension by not locking out thus allowing me to stimulate my legs with much less weight (and correspondingly much less stress on the lower back)

Wednesday - Legs

Leg Curl +chains
25 (+25) x 18, 15, 12

Squats - 10 total sets, never locking out, constant tension each set
120x15
170x10, 2 sets
190x10
210x10, 3 sets
190x10
170x10, 2 sets

superset with

Leg Curl +chains
20 (+25) x 10, 9 sets

Leg Extension
70x15, 60x12, 50x12
50x15 + isotension, 2 sets

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

Goblet Squat
30x30

Jump Squat - paused in the deep squat postion
BWx10
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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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  #2455  
Old 02-20-2014, 09:13 AM
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Birthright1 Birthright1 is offline
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Quote:
Originally Posted by Commander View Post
Squats - 10 total sets, never locking out, constant tension each set
120x15
170x10, 2 sets
190x10
210x10, 3 sets
190x10
170x10, 2 sets

superset with

Leg Curl +chains
20 (+25) x 10, 9 sets

Leg Extension
70x15, 60x12, 50x12
50x15 + isotension, 2 sets

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

Goblet Squat
30x30

Jump Squat - paused in the deep squat postion
BWx10
Love the super sets! Hows the back feeling?

Quote:
Originally Posted by Commander View Post
Squats - 10 total sets, never locking out, constant tension each set
That is perfect...the constant tension really helps you feel the fatigue and strain so you dont over exert yourself and use bad form. Keep up the PUMP!!!
__________________
Lo, there do I see my father
Lo, there do I see my mother and my sisters and my brothers
Lo, there do I see the line of my people back to the beginning
Lo, they do call to me
They bid me take my place among them in the Halls of Valhalla
Where the brave may live
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
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  #2456  
Old 02-20-2014, 05:14 PM
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Quote:
Originally Posted by Birthright1 View Post
Love the super sets! Hows the back feeling?

That is perfect...the constant tension really helps you feel the fatigue and strain so you dont over exert yourself and use bad form. Keep up the PUMP!!!
Back is still a bit "off", you know that feeling of; "whoops, bending over to tie my shoe shouldn't feel this way."

No major pain, just that soreness that lets me know I tweaked it and it is not ready for heavy loads yet.

Thursday - Incline Bench/Upper back

* Cable Rows 96x13 between many bench sets, 8 total

Ring Dips
BWx14, 11

Incline Bench Press
260 x 1
227.5 x 6, 5, 5 - Rep and volume PR
206 x 7 + 4 rest pause
186 x 8 + 5 rest pause

OH Press
112.5x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, usually takes me 5 sets
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ Band Curls
__________________

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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  #2457  
Old 02-20-2014, 10:01 PM
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rickck48 rickck48 is offline
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Hey Commander hope all is well with that back. I know about a back and pain and soreness. I am trying to work up a program to work my body except my back. RTR!
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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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  #2458  
Old 02-21-2014, 05:15 PM
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Quote:
Originally Posted by rickck48 View Post
Hey Commander hope all is well with that back. I know about a back and pain and soreness. I am trying to work up a program to work my body except my back. RTR!
Thanks for checking in Rick, all is not well, but it is improving thanks to me not being an idiot and pushing too hard.

I am;
1) Backing off on legs until it feels better
2) Not doing bent rows (except 1 arm because I can support my lower back)
3) In general, just trying to have good posture (that's never been an issue before just trying to do everything possible to help the lower back heal up)

-------

Friday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows, 3 sets

Tri-set:
Ring Row, BWx8, w/ Ab Bench Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 61x10, w/ Tricep pushdowns, 4 sets

Stretchers
93x11, 10

Rope Low Row
93x11, 11, 11, 11 - really focusing on a hard contraction

w/ Fixed Bar OH Tricep Ext.

Ring Row holds with Cheated Lat Pulldowns, 111x8, 2 sets

Preacher Curls 40x15, 3 sets
w/ Band Pullaparts isometric hold

Note to self: Tweaked a few things and I enjoyed this workout even more than last time. Further tweaking may be to do band pullaparts instead of the fix bar tricep extensions (or both if I work fast enough).
__________________

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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  #2459  
Old 02-22-2014, 04:41 AM
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rickck48 rickck48 is offline
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Hey brother, we'll be praying for you on that back. I cringe when I hear that in some type of pain. RTR!
__________________
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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  #2460  
Old 02-24-2014, 12:59 PM
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Quote:
Originally Posted by rickck48 View Post
Hey brother, we'll be praying for you on that back. I cringe when I hear that in some type of pain. RTR!
Thanks!

Saturday - Lego Movie with my wife and two boys, it was excellent!

Sunday - Incline Bench/Upper back

* Cable Rows 96x13 between many bench sets, 8 total

Ring Dips
BWx14, 11

Incline Bench Press
255 x 1
228.5 x 6, 5, 5
206 x 7 + 4 rest pause
186 x 8 + 5 rest pause
120 x ?

OH Press
113.5x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, usually takes me 5 sets
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ Band Curls

Walked my dog twice today, occluded legs both times
__________________

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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