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  #661  
Old 02-15-2012, 02:49 PM
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Quote:
Originally Posted by Commander View Post
Wow, looking huge, can't wait to see as you etch in the detail.
Thanks man. I still feel so much smaller, lol. As always, those pics don't do justice I don't think. Also, I am way leaner than those already. Will try to get new pics this week.

2/14

Heels Elevated Front Squats (no lockouts)
205#x5
245#x5
285#x4
*on the last set, for some odd reason I locked out the 3rd rep...threw me off, so I just did one more. Definitely good for 5.

Prone Leg Curls
100#x15/90#x15/70#x15/50#x15/100#x15 partials

Leg Press (3 second descent)
3ppsx10
4ppsx10
5pps + 25ppsx10

Standing Leg Curl
30#x10 LR
45#x10 LR

Leg Extension
2 sets 50 reps

Incline Treadmill @ 30:00

Bodyweight 2/15 @ 202.4

I have got a video of the fronts, I'll upload it tonight.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #662  
Old 02-15-2012, 03:26 PM
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http://www.youtube.com/watch?v=50x5DUm9ljg

I changed the orientation, but for some reason the effects haven't shown on youtube yet. Maybe they will soon.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #663  
Old 02-19-2012, 02:25 AM
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Things are starting to pop, and getting harder and more vascular. Leaner every day it seems like.

Bodyweight @ 201.6 this morning.

Hit heavy back last night, and hit 270# for 5 pretty easily on Pendlays...maintaining and even gaining strength on pretty much everything.

Here is a pic after chest/delt/tri today.

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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #664  
Old 02-20-2012, 06:38 PM
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Well I slept late Sunday, and I attribute most of it to that, but I woke up weighing an astonishing 199.6. I decided it would be a great day to do a refeed. I didn't worry about what I ate, but I ate healthy. Before bed I weighed in at 205. This morning weight was at 202.

Changing split up to accomodate cardio (actually pretty much the same as Waylander's on T-nation):

Back/biceps
chest/triceps/calves
HIIT
quads
shoulders/hamstrings
chest/arms/calves
HIIT

I like how this would fit my schedule right now.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #665  
Old 02-21-2012, 03:36 PM
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2/20: Back/Bi

Lat Pulls (tried more of a narrow grip, didn't really like it)
175#x10
205#x8

Close Grip Pulldowns
130#x12
145#x10
175#x9

Assisted Parallel Pullups
2 sets 8
*contract hard at peak, good stretch at bottom

Pendlay Rows
185#x10
225#x10

One Arm Cable Rows
65#x12 LR
85#x10 LR

Incline DB Curls
15sx15 LR
20sx15 LR
25sX10 LR
30sx10 LR

No-cheat curls
40#x20
50#x15
60#x12
70#x10

DB Hammer Curls
15sx15 LR
30sx10 LR
40sx8 LR
*performed with legs straight out and resting on bench...eliminates any leverage

DB 1-Arm Preacher
15sx15 LR
25sx12 LR /3/3/2/3/2/1 Myorep style

Elliptical @ 45 minutes

Performed this workout with a fast pace. Dropped weight and rested less. Insane pump.

Bodyweight 2/21: 201.2
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #666  
Old 02-22-2012, 01:20 PM
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Chest/Tri

Flat Bench
275#x3
315#x3
345#x3
*every rep was explosive

Incline DB Bench
90sx15
110sx8

Guillotine Bench
135#x20x3 sets

Cross Body Cable Tri Ext
30#x20 LR
40#x20 LR

JM Presses
95#x20
115#x15
135#x8 /3/2/2/3/2/2/1

Machine OH Tri Ext
205#x12
235#x10
250#x10

Elliptical @ 45 minutes

*picked up pace today, and all except flat bench, rest periods very short

Woke up today, 2/22 at 200.4
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I know the bench press is so cliche, but:

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  #667  
Old 02-22-2012, 02:54 PM
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I am jealous that you can explode 345 on bench!

Looks like myo-reps on the JM press?
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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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  #668  
Old 02-22-2012, 03:29 PM
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Quote:
Originally Posted by Commander View Post
I am jealous that you can explode 345 on bench!

Looks like myo-reps on the JM press?
Haha, I was feelin it today. If I had someone to lift it out I may have been good for more, but I'll take it. As for myos, yes. I have started using those lately...I see it basically as a rest pause method. I went lighter on the JM's with very strict form and very short rest periods. Worked very well. Did the same thing with guillotines as I focused on using only my pecs to lift the weight.

HIIT only today.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #669  
Old 02-28-2012, 04:18 PM
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Leg workout yesterday was so so.

Shouldn't went as high as I did on fronts, but I got to feel some weight.
295 for 2 on heels elevated, no lockouts. Maybe had 3, possibly (I doubt) 4, but no spotter, and the weight for some reason was stressing my shoulders and back more than usual.

Hit 630 for 20 on Leg Press, and quads were on fire.
Started at: 270, 360, 450, 540, 630....all for 20 reps.

45 minutes cardio.
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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  #670  
Old 02-29-2012, 03:02 PM
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Opted not to go heavy on bench. Energy was a little low at first, so I didn't think I could grind out reps.

Bench
225#x3
275#x3
315#x3
335#x3

Incline DB Press
90sx12
110sx9

Guillotine Bench
145#x20
155#x15

Bwt Dips, slow descent
2 sets

Tricep Rope Pushdowns
3x20

OH Tri Ext
3 sets 12-20

Standing DB Curl
30sx8
40sx8
50sx6/2/2

Machine Preacher
4 sets 12

Incline Pushups
1 set x20

Lat Bar Pushdowns
3 sets 12-20

Cardio
35 minutes @ lunch
25 minutes elliptical after weights

Bodyweight 2/29 @ 199.0 ...lowest yet
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I know the bench press is so cliche, but:

http://s290.photobucket.com/albums/l...urrent=445.mp4
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