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  #2531  
Old 06-09-2014, 04:10 PM
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Monday - Hamstrings/Glutes 11, Back 8, triceps 3

Deadlift
395x8
365x8, 2 sets
315x12, 10

Snatch Grip Olympic Deadlift
280x8, 3 sets

SLDL
135x12, 3 sets

Lying Leg Curl - drop set
155x6, 125x6, 95x6

Row Neutral Grip Narrow handle (to chest with squeeze)
50x10, 2 sets
57.5x12

Short Bar Overhand Row
35x13, 13, 13

w/ Upright Row
20x8, 2 sets

Skullcrusher
60x12, 11, 11
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With God's help...Mens sana in corpore sano
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  #2532  
Old 06-10-2014, 04:17 PM
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Tuesday - Chest 17, Upper Back 12, Triceps 7, Biceps 4

Incline DB Press
60, 65x8
70x8, 2 sets
65x8+4
60x7+4

w/ DB Rear Delts

Dip
BW+15x8, 3 sets
BWx10

w/ Band Face Pull

Incline Barbell Press
115x9, 3 set
115x10

w/ Barbell Row
90x12, 3 sets

Standing Free Motion Press
50x12, 10, 10

w/ Barbell Row
90x12, 2 sets

V-Bar Pushdown
87.5x10
80x10, 2 sets
72.5x10 rolling

w/ DB Curl 37.5x8, 2 sets

EZ Bar Decline Skullcrusher
50x15, 14, 13

w/ EZ Bar Curl
50x12, 2 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
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  #2533  
Old 06-11-2014, 05:47 PM
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Wednesday - Triceps 17, Delts 3, Biceps 15

A1) DB Supinating Curl
35x11, 11, 10

A2) V-Bar Pressdown - really focused on squeezing the contraction
75x15, 82.5x12, 90x10, 97.5x10

B1) Preacher Curl
70x9, 9, 10

B2) V-Bar Pressdown - all strict
85x11, 11, 11, 11 (80x10 rolling set)

C1) Explosive OH Press 112.5x20, 3 sets

C2) Incline DB Curl, 25x9, 9, 8

D1) Fixed Bar OH Tricep Extension 4x8-10

D2) Close Grip Chinup BWx8, 8, 8

E1) Decline Skullcrusher 60x12, 3 sets, 50x14, 2 sets

E2) Barbell Curl, 60x10, 10, 10 - explosive contraction
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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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  #2534  
Old 06-12-2014, 04:09 PM
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Thursday - Quads 9 (+2 extra for right leg), Hamstrings 2, Triceps 7, Biceps 3

Lying Leg Curl w/ calve stretch
125x15, 2 sets

Squat (PR is 320x9, getting closer to that)
315x9
295x8
265 x 7+6 rest pause
245 x 8+7 rest pause
225 x 9+8 rest pause

Sissy Squat
BWx12 - slow negative, emphasize the stretch

Leg Extension
85x12, 2 sets
70x12

Single Leg Extension for right leg (seems to be lagging behind)
10x12, 2 sets

superset w/

Tricep Press Machine
110x20, 2 sets

Fixed Bar OH Tricep Extension 4x8-10

superset w/

Close Grip Chinup BWx9, 8, 8

Decline Skullcrusher 50x14
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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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  #2535  
Old 06-13-2014, 04:16 PM
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Friday - Chest 15?, Back 15?, Triceps 6, Biceps 2

* I actually didn't get 10 reps for all 10 sets, by the end I was getting about 8 reps. Also, not sure if I did 10 sets, I was talking with my wife and keeping a fast pace, it may have been 11 sets or 9 sets, not really sure, but it was a lot of volume either way.

Ring Dips
BWx10, 10 sets

superset with Bent Row
110x10, 10 sets

Incline Barll
120x10, 5 sets

superset with Underhand Bent Row
100x10, 5 sets

Fixed Bar Extensions
BWx8, 3 sets

superset with Barbell Curl
60x11, 9

Ab Bench OH Tricep Extenions
3 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
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  #2536  
Old 06-17-2014, 04:46 PM
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Saturday - Arms

Sunday - Hiking and Fishing in West Virginia

Monday - Hiking, Fishing and Swimming in West Virginia

Tuesday - Off - dehydrated and down 7 pounds from the camping trip. Much needed recovery 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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  #2537  
Old 06-18-2014, 05:11 PM
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Wednesday - Arms

A1) DB Supinating Curl
35x11, 11, 11

A2) V-Bar Pressdown - really focused on squeezing the contraction
75x15, 82.5x12, 90x10, 97.5x10

B1) Preacher Curl Straight Bar
70x10, 9, 9

B2) V-Bar Pressdown - all strict
85x12, 12, 12, 12 (80x10 rolling set)

C1) Fixed Bar OH Tricep Extension 4x8-10

C2) Close Grip Chinup BWx9, 8, 8

D1) Decline Skullcrusher 60x12, 2 sets, 50x15, 3 sets

D2) Assisted Pullup 55x8, 3 sets

E) Stiff Arm Pulldowns
__________________

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; 06-18-2014 at 05:18 PM.
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  #2538  
Old 06-20-2014, 04:19 PM
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Thursday - Chest, Back, Triceps

Ring Dips
BWx12, 3 sets
BW+20x6
BW+30x6, 2 sets
BW+10x8+4
BWx8+4
BWx7, 4 sets

superset with Bent Row
100x15, 2 sets
100x10, 6 sets

Lat Pulldown
91x10, 4 sets

Stiff Arm Band Work

Skullcrushers

Friday - Quads 10 (+2 extra for right leg), Hamstrings 3

Squat
365x1 - easy rep
320x9 - tied PR, really solid set
300x8
270 x 7+6 rest pause
250 x 8+7 rest pause
230 x 9+8 rest pause

Sissy Squat
BWx12, 2 sets - slow negative, emphasize the stretch

Lying Leg Curl
125x15, 2 sets
110x15

superset with

Leg Extension
70x12, 3 sets

Single Leg Extension for right leg (seems to be lagging behind)
10x12
15x12

superset w/

Face Pulls, 2 sets

Row
50x12, 3 sets

superset w/

Dips
BWx10, 2 sets

Free Motion OH Tricep Extension, 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

Last edited by Commander; 06-20-2014 at 04:44 PM.
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  #2539  
Old 06-23-2014, 04:24 PM
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Saturday - Deadlift and some chest/back

Deadlift
365, 385, 405x5
415x5 - PR
365x8, 2 sets
315x12

Monday - Chest/Back/Arms

* Lost a good bit of strength from not pressing heavy for awhile

Bench
205x8, 3 sets
185x8+4
185x8+4
150x5, 4, 3, 2, 1 (10 second rest between mini-sets)
155x5, 4, 3, 2, 1

Incline Bench
115x10, 3 sets

All bench sets supersetted with

Barbell Bentover Row
110x10, 10 sets

V-Bar Rolling Pressdown
65x13, 13, 13, 12

superset with

DB Curl
30x12, 10, 8 (biceps faded fast after all the bent rows)

Skullcrusher/Pullover Hybrid
50x13, 12, 12, 12

superset with

EZ Bar curl
50x10, 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
  #2540  
Old 06-24-2014, 04:42 PM
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Tuesday - Lats 18, Teres Major 3, Traps 3

One Arm Barbell Row w/ Band Tricep Extension
125x9, 4 sets

Parallel Grip Low Row
72.5x13, 13, 13 focus on contraction
w/ DB Pullover - focusing on stretch, 55x13, 3 sets

Parellel Grip Row (to lower chest/upper abdomen) - trying to retract scapula and hold peak contraction
50x12, 2 sets

superset with DB Pullover/Extension Hybrid
50x10, 2 sets

Short Bar Overhand Row (Teres Major) - round back and get full stretch
50x10, 57.5x10, 2 sets

Deadlift
275x20

Snatch Grip DL
275x10, 9

Stiff Arm Pulldown
2 sets

Lat Pulldown
130x8, 7
__________________

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
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