Commanding My Body - Page 248 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #2471  
Old 03-07-2014, 05:13 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: 6,422
Default

Thursday - Deadlifts

* Took awhile warming up to protect my lower back

Deadlift
206, 226, 256, 276, 306x5
326x5, 5 sets - on fifth set lower back was a bit twingy
306x5, 5 sets

Romanian Deadlift - just tapping at the bottom, keeping tension on hamstrings
256x10, 4 sets

SLDL
120x17, 15, 12 - basically went until lats couldn't keep the bar close to my legs

Leg Extension - all sets isotension at the end
75x25
65x15
55x15

Leg Curl
20 (+chain) x 10, 3 sets

ss w/

Sissy Squats
BWx10, 3 sets

* Back is LIT up from such a high volume of deadlifts, hamstrings feel pretty sore as well

Friday - Arms, Misc.

* Been a month since doing a dedicated arm workout

A1) DB Hammer
29.5x12, 4 sets

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

B1) Preacher Curl
50x13, 13, 13

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, 3 sets

C3) Lat Pulldown, 91x10

D1) Fixed Bar OH Tricep Extension 4 sets (50 total reps)

D2) Barbell Curl, 50x8, 6, 6 - explosive contraction

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

* Left arm (my smallest) closing in on 17 inches pumped.
__________________

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; 03-07-2014 at 05:23 PM.
Reply With Quote
  #2472  
Old 03-10-2014, 12:22 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: 6,422
Default

Saturday - Legs

* Worked out at a local LA Fitness, it was squat day but there were no free racks, luckily the V-Squat machine was pretty nice. Felt like a normal squat motion.

Leg Curl
3 sets of 12 to warmup

V-Squat machine - machine weighed 54 pounds, weights listed below are the plates I added on
Slowly warmed up to 250x5
230x8,7,6
200x6+5 (rest pause)
180x7+6 (rest pause)
160x8+7 (rest pause)
140x4,3,2,1 (with corresponding pauses equal to rep count)
110x5,4 (with pauses)
90x15 - constant tension

Supersetted Leg Extension and Leg Curl to finish
__________________

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
  #2473  
Old 03-10-2014, 04:06 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: 6,422
Default

Monday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 44x11, 3 sets

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

One Arm Barbell Row, 665x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
94x12, 11

Tri-set:
Rope Low Row
94x12, 12, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Fixed Bar OH Extension

Preacher Curls 45x15, 10, 10 with Cheated Lat Pulldowns, 114x7, 3 sets

* The lat pulldowns are "cheated" because I use a little body english to get started but by really focusing on driving with the elbows, I still get a fantastic lat contraction even though I am cheating. I also get a full stretch and pause at the top.

* No further tweaking for now, I really enjoy this 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
  #2474  
Old 03-25-2014, 04:37 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: 6,422
Default

Glad the site is up and running

Tuesday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 41x12, 3 sets

Tri-set:
Ring Row, BWx9, 8, 8 w/ Tricep Pushdown and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 70x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
96x12, 8

Tri-set:
Rope Low Row
97x12, 12, 12, 12 - really focusing on a hard contraction
w/ Valslide Slideouts and Fixed Bar OH Extension

Preacher Curls 41x21, 11, 10 with Cheated Lat Pulldowns, 116x8, 3 sets

* Huge Pump, great 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
  #2475  
Old 03-26-2014, 04:49 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: 6,422
Default

Wednesday - Legs

Leg Curl Warmup
110x15
115x15, 13

Squat - forgot my belt, but weight felt great even without belt, I guess my core is stronger than I suspected
260x8, 7, 7
235 x 7+6 rest pause
215 x 8+7 rest pause
195 x 9+8 rest pause

Squat - hold performed with legs at about 90 degrees, below mid range ROM
160 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
135 x 15, 3 sets, performed continuous tension/no lockout

Leg Extension
3 drop sets

superset with

Leg Curl
3 drop sets

Rowing Machine 75% tension
20 reps, 1 minute rest, 20 reps - pulling as hard as I can
__________________

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
  #2476  
Old 03-27-2014, 04:07 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: 6,422
Default

Thursday - Bench/Upper back

* Cable Upright/High Row Hybrid between many sets 50-65 pounds x 12 to 15 reps, around 11 total sets

Flat Bench Press
265 x 1
225 x 8, 7, 6 - paused
200 x 8+4
190 x 8+5

Incline Press
135x10
115x10, 2 sets

OH Press
120x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, took 4 sets
Cable OH Extensions - 10-15 partials, 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
  #2477  
Old 03-28-2014, 04:09 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: 6,422
Default

Friday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 42x12, 3 sets

Tri-set:
Ring Row, BWx9, 9, 8 w/ Tricep Pushdown and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 75x8, w/ Rope Tricep pushdowns 42x12, 4 sets

Stretchers
96x12, 9

Tri-set:
Rope Low Row
97x13, 12, 12, 12 - really focusing on a hard contraction
w/ Valslide Slideouts and Fixed Bar OH Extension

Preacher Curls 45x15, 12, 10 with Cheated Lat Pulldowns, 117x9, 8, 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
  #2478  
Old 03-31-2014, 04:22 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: 6,422
Default

I went back and reviewed what I was doing when I was hitting bench PR's and squat/deadlift PR's. This was in July 2013 and November 2013.

Regarding legs, I wasn't doing anything different, the reason I am so far from PR range right now is because I keep messing up my lower back. It is really irritating because I never used to have lower back pain, occasional knee pain, but not lower back. I guess I am getting inflexible in my old age, lol.

Regarding upperbody, I was doing somethings differently and it may have impacted the leg days.

Back in 2013 I was...

1. Doing less overall back work, I was not doing the dedicated back day that I have been doing for the last couple months. Back obviously supports bench and leg day and a fatigued back will lead to less PR's.

2. Doing more power cleans - strengthens upperback and stretches hamstrings in the eccentric phase

3. Doing more bent rows - helping strengthen lower back plus keep the hamstrings stretched isometrically

4. Doing more goblet carries - strengthens core, helps hypertrophy the chest and front delts with the unusually high time under tension

5. Doing more pushups, lately I have been doing more fixed bar extensions which is great for the long head of the tricep, but doesn't translate over to bench press the way a pushup does.


I think the bent rows and power cleans helped keep my lower back strong and my hamstrings looser which contributed to better leg days. Looser hamstrings prevents butt wink (losing lower back arch) which kills your lower back when you are handling heavy weights.

I need to be careful in reintroducing them since I just hurt my back again on Saturday.

Saturday - Legs

Leg Curl - 3 sets

Squat
270x8, 7, 7
240x7+6 (on the 6th rep, I felt a "pop" in the lower back)

I was working without a belt, stupid of me, I should have just used it to be safe.

* Had to modify workout after the back pain

Leg Extension superset with Walking Lunges
Leg Curl with Walking Lunges

V-Squat machine (really light)

Bike Sprints

Monday - Incline Bench/Upper back

* Cable Upright/High Row Hybrid 61x10 between many bench sets as well

Ring Dips
BWx10, 10, 10

Incline Bench Press w/ Power Cleans 150x4
247.5 x 1
217.5 x 8, 6, 6
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause

Tri-Set:
Goblet Carry, 85 pound dumbbell x 45 to 60 seconds
Long Pause Incline Bench 182.5x3
Power Clean 150x5

Superset:
Explosive Paused Pushups BWx15, 15, 12
Power Clean 150x5

Finished with:
OH Press
Fixed Bar OH Extensions
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets

* Power cleans felt good, no lower back pain. I tried some bent rows but they felt "iffy".
I Need to work on the end of this workout, I was disorganized and couldn't decide what to do.
__________________

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; 03-31-2014 at 04:25 PM.
Reply With Quote
  #2479  
Old 04-01-2014, 04:27 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: 6,422
Default

I am trying to follow my own advice from the previous post and cut back on my direct back work. My back is already one of my better body parts and my arms need work, so it makes sense to do an arm day in place of a back day.

* Got in some extra sets today due to training at a gym closer to work, saved some travel time!

Tuesday - Arms

A1) DB Hammer
30x12, 4 sets
30x6 alternating (extra)

A2) V-Bar Pressdown - really focused on squeezing the contraction
50x15, 57.5x15, 65x12, 72.5x12, 80x9, 87.5x9 (2 extra)

B1) Preacher Curl
50x13, 13, 13
40x13 (extra)

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
65x15, 15, 15, 15

C1) Explosive OH Press 95x18, 3 sets

C2) Incline DB Curl, 15x10, 4 sets (1 extra)

D1) Fixed Bar OH Tricep Extension 4 sets (50 total reps) (bar on level 7)

D2) Lat Pulldown, 100x10, 115x10, 2 sets

D3) EZ Barbell Curl, 50x8, 8, 8 - explosive contraction

E) Free Motion OH Extension - 50 x 12, 3 sets

F) HIIT Bike Sprints 2x14 seconds (46 seconds active rest), level 16

G) Additional Pump work for Triceps;
Machine Extensions and Free Motion mechanical drop set - reverse grip pushdown to regular grip pushdown

All in All, less time spent traveling translated into:
3 extra bicep main sets
2 extra tricep main sets
Plus some additional pump work at the end
2 Bike sprints
__________________

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; 04-01-2014 at 05:36 PM.
Reply With Quote
  #2480  
Old 04-02-2014, 04:27 PM
rickck48's Avatar
rickck48 rickck48 is offline
rickck48 is tryin harder!
Middleweight
 
Join Date: Mar 2004
Location: Alabama
Posts: 950
Default

Hey Commander how is your back coming? Man I see back pain and I really get nervie for somebody.
__________________
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!
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 11:13 AM.


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