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  #2491  
Old 04-14-2014, 04:07 PM
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Monday - Incline Bench/Upper back

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

Ring Dips
BWx12, 10, 8

Incline Bench Press w/ Power Cleans 160x4
260 x 1
235 x 4
230 x 4, 2 sets
205 x 7 + 4 rest pause
185 x 8 + 5 rest pause

Tri-Set:
Goblet Carry, 85 pound dumbbell x 45 to 60 seconds
Long Pause Incline Bench 185x3
Power Clean 160x4

OH Press 122.5x10, 4 sets

Fixed Bar OH Extensions - 3x12
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
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  #2492  
Old 04-15-2014, 04:06 PM
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This was a much needed break. I have been hitting it hard in the gym and working lots of midnights; really burning the candle at both ends. Today was coming off a midnight shift, it was a pleasure to go in and get an arm pump and not have to psyche up for a heavy lift.

Tuesday - Arms

A1) DB Hammer
30x13, 12, 12, 12
30x7 alternating

A2) V-Bar Pressdown - really focused on squeezing the contraction
57.5x15, 65x15, 72.5x12, 80x10, 87.5x10

B1) Preacher Curl
50x14, 13, 13
40x14

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
67.5x15, 15, 15, 17?

C1) Explosive OH Press 95x19, 19, 19, 15

C2) Incline DB Curl, 17.5x10, 4 sets

D1) Fixed Bar OH Tricep Extension 3x12

D2) Assisted Pullup 25x7, 40x7, 55x8 (higher weight gives more assistance)

D3) 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 18, 19

G) Additional Pump work for Triceps;
Free Motion reverse grip pushdown and OH Extension

Note to self: include heavier tricep isolation work, pump in biceps feels better than tricep pump, I think that is because I use slightly lower rep sets for biceps
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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; 04-15-2014 at 04:26 PM.
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  #2493  
Old 04-16-2014, 04:18 PM
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Wednesday - Deadlifts

* Back has been good since last tweaking on April 4th

Pre-session: Calves and Hip Adductor stretching

Lying Leg Curl w/ more calve stretching
105x15, 15, 15

Leg Extension w/ more hip adductor stretching
75x15, 15, 15

Squat - felt really easy, I may just be imagining it, but I think higher rep sets are getting easier partially due to the HIIT bike sprints
230x10, 3 sets

Romanian Deadlift - just tapping at the bottom, keeping tension on hamstrings
230x10, 250x10
270x10, 2 sets
280x10, 2 sets

SLDL
140x17, 15, 13 - basically went until lats couldn't keep the bar close to my legs

Hang Clean
140x5, 2 sets

Lying Leg Curl
110x12, 95x7, 80x6 drop set
(on different machine - 80x10, 70x7, 60x6 drop set)

Leg Extension
85x15, 3 sets

HIIT Bike Sprints 2x14 seconds (46 seconds active rest), level 19
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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; 04-16-2014 at 04:20 PM.
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  #2494  
Old 04-17-2014, 04:33 PM
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Thursday - Bench/Upper back

* Cable Upright/High Row Hybrid between many sets 72.5 pounds x 12 reps, around 8 total sets

* No Power Cleans today, traps were pretty cooked from all the deadlifting yesterday

Flat Bench Press - all reps paused
245 x 4, 4, 5
205 x 8+4
195 x 9+5

Incline Press
125x10, 10, 10

OH Press
125x10, 4 sets
w/
Goblet Carry, 90 lbs, 45 to 60 seconds

OH Barbell Extensions, 40x8, 4 sets
w/ Rope Pushdowns 42.5x8, 4 sets

Bike Sprint
1x14 at level 19
1x14 at level 20

Cable OH Extensions 50x10 to 12, 4 sets
ss w/ Reverse Grip Pressdown 25x8 to 10, 4 sets
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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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  #2495  
Old 04-21-2014, 04:33 PM
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Friday - Balanced Back, Delts, Biceps

Ring Row, BWx9, 9, 9 w/ Upright cable rows 42.5x10, 2 sets

One Arm Barbell Row, 100x8, 8, 8, 8 w/ Upright cable rows 42.5x10, 2 sets

Hammer MTS High Row - overhand grip
70 each side x 2 sets - focusing on stretch,

Hammer High Row Pulldown plate loaded - neutral grip
70 each side x 8, 3 sets

Parallel Grip Low Row - I use momentum on this one and really arch the back and pull low to light up the lower lats
60x12, 4 set - really focusing on a hard contraction

w/ Fixed Bar Extensions

Bike Sprints
2x14 at level 19 (seat 8)

Superset:
Parallel Grip Low Row/High Row 50x10 pulling low, then 10 reps pulling to chest (didn't get 10 on the last two sets)
w/ Preacher Curls 50x15, 12, 10?

Assisted Pullups

Saturday - Legs

* Had very limited time

V-Squat
250x8, 260x8, 2 sets
215x7+6 (rest pause)
195x8+7 (rest pause)
175x9+8 (rest pause)
125x5,4,3,2,1 (with corresponding pauses equal to rep count)

* weight listed is plates added, machine weighs 54 pounds

Arm Pump work

Monday - Bench/Upper back

* Cable Upright/High Row Hybrid between many sets 75 pounds x 12 or 13 reps, around 8 total sets

Pushups
BWx25, 15

Flat Bench Press - touch n go reps today, didn't really like it, I prefer pausing
225 x 7, 6, 6
205 x 7+4
175 x 4, 4, 3, 3, 2, 2, 1, 1 - 10 second pause between mini sets
175 x 4, 4, 3, 2 fail

Incline Press
125x11, 10, 9 - fail

OH Press
125x11, 4 sets
w/
Tricep Pushdown - didn't enjoy this, I prefer supersetting these with carries

Bike Sprint
2x14 at level 20

Free Motion Shoulder Press, 4 sets
Cable OH Extensions 50x12 to 15, 4 sets
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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; 04-21-2014 at 04:37 PM.
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  #2496  
Old 04-22-2014, 04:58 PM
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Tuesday - Back - Lat Focus, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows, 42.5x13, 3 sets

Tri-set:
Ring Row, BWx9, 9, 9 + 2 rest pause and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 102.5x8, 8, 8, 9 w/ Tricep Rope Pushdown 42.5x15 w/ Band Pullaparts

Hammer High Row - using several different grips, underhand once, overhand twice and neutral once
72.5 each side x 8, 4 sets
w/ Band Pullaparts

Parallel Grip Low Row
60x13, 4 sets - really focusing on a hard contraction
w/ Band Pullaparts

Bike Sprints
3x10 at level 20 with 40 second active rest

Lat Pulldowns - started with regular reps than did a few behind head

Machine Preacher 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

Last edited by Commander; 04-22-2014 at 05:00 PM.
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  #2497  
Old 04-22-2014, 09:25 PM
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William Ustav William Ustav is offline
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Very interesting way you have of splitting up the body! Looking forward to following your journal!
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  #2498  
Old 04-23-2014, 05:45 PM
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Quote:
Originally Posted by William Ustav View Post
Very interesting way you have of splitting up the body! Looking forward to following your journal!
Well, the basis is Push, Pull, Legs. Shoulders kind of drift between push and pull depending on the exercise.

Wednesday - Legs

Lying Leg Curl w/ calve stretch
115x15, 3 sets

Squat
275x8, 8, 8
245 x 7+6 rest pause
225 x 8+7 rest pause
205 x 9+8 rest pause

Squat - hold performed with legs at about 90 degrees, below mid range ROM
175 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
145 x 15 performed continuous tension/no lockout

Leg Curl
125, 140x8
155x8, drop 125x5, drop 110x5

Leg Extension
85x15, 2 sets
85x15, drop 55x5
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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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  #2499  
Old 04-25-2014, 04:28 PM
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Friday - Chest

Blah
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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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  #2500  
Old 04-25-2014, 04:54 PM
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Quote:
Originally Posted by Commander View Post
Friday - Chest

Blah
We've all had those days.
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