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#1231
11-03-2010, 01:30 AM
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----- Monday - OH Press Lunch - tire work PM - volume session OH Press superset with Ab Bench 50x8 and Upright cable row 30x7 105, 6x5 Push Press superset with Ab Bench 50x8 130, 6x5 Rack OH Press with Ab Bench 50x8 and Upright cable row 30x7 100, 6x5 Tricep Extension 60x9, 6 sets Tuesday - Lats/Biceps AM T-Bar 122.5 (plus 5) 182.5x5 137.5x12 Lunch Chinup BW+2.5 (plus 10) BW+62.5x5 BWx10, 3 sets Underhand Pulldown - 60 seconds rest 70x8 Q reps (double contraction), 3 sets Inc DB Curl 23x8, 4 sets Stiff Arm Lat Pulldown 40x10, 4 sets Decline Reverse Crunch BWx20, 3 sets Afternoon Tirework
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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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#1232
11-03-2010, 04:04 PM
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Wednesay - Inc Press & Deadlift Day
AM - Inc Press Close Grip Incline Press 102.5 (plus 5) 157.5x3 Incline Press 162.5 (plus 5) 182.5x3 135x13 Flat Bench Press with Chains 142.5 on bar, 5x5 120 on bar, 12 Lunch - Deadlift Cambered Bar Deadlift - no belt 213 (plus 20) 393x5 313, 6 sets of 5, 60 seconds rest Leg Curl 50x10, 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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#1233
11-05-2010, 11:55 AM
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Thursday - Fasting today
AM Cambered Bar Deadlift 213, Clapping Pushups, Jump Squat 70, Chinup All exercises were 3 reps, 7 sets Lunch Repeat of AM, one more set Taking it easy on my fast day, just some circuits to get the blood flowing. Friday- Flat Bench - FEAST! Yes! AM Flat Bench superset with Wide Cable Row 65x9 each set 160 (plus 5) 220x3 Rack Bench 220 (plus 5) 250x3 190x8 Lunch - Volume Flat Bench 170, 7 sets of 5 Rack Bench 190, 6 sets of 8 Entire workout was supersetted with Wide Cable Rows 65x9 Miscellaneous tricep work
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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; 11-05-2010 at 04:12 PM.
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#1234
11-06-2010, 05:03 PM
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Friday
PM - Tire Work Pressing and Pulling Saturday AM Front Squat 125 (plus 10) 185x3 Squat 185 (plus 10) 235x3 Half Squat off pins 235 (plus 20) 315x5 SLDL 120x5 170, 190, 210x5 230x5, 3 sets superset with Leg Curl 60x8, 6 sets Sissy Squats BWx8, 5 sets Leg Extension 100x8, 5 sets Afternoon Tire sprinting/dragging with some pressing and pulling 170 Friday morning after fast day, 174 this morning after feast 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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#1235
11-06-2010, 05:15 PM
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Good volume, looking forward to see the crazy size you put on during this bulk.
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1236
11-08-2010, 12:03 PM
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------- Diet Update: Bodyweight average last week: 172.8 This week: 173.0 I am actually going to keep the same macros, because even though I only gained 0.2 lbs on average, I have been weighing in at 174-175 the last few days. I have no desire to pack it on fast and get fat. ------- Sunday - Lats/Biceps AM Chin up BW+5, +15, 20, 25, 30, 35, 40, 45, 50, 55, 60x5 BW+50, 40, 30x5 BW+20x10 Afternoon T-Bar 145 (plus 5) 185x5 130x15, 14, 13 110x8 Q reps (double contraction), 3 sets superset with bodyweight calve raises Bicep Curl 65x12, 3 sets x10, 3 sets superset with Ab Wheel Rollouts BWx10, 3 sets and Decline Cable Pullover 50x10, 3 sets Tire Pushing and Pulling Monday - OH Pressing AM OH Press superset with Upright Cable Row 30x8 65 (plus 10) 105x3 110 (plus 5) 135x3 Push Press 135 (plus 5) 165x3 Rack OH Press superset with Upright Cable Row 30x8 75 (plus 10) 115x3 120 (plus 5) 145x3 OH Press 105x10 Rack OH Press 100x10 Lunch Tire Sprinting/Pushing/Pulling ---- On a side note, my left shoulder/trap/neck has been bothering me. Believe it or not, on Thursday I will have been doing my current split of 2 and 3 per day sessions for three weeks, so I will have a much needed deload on the 4th week. I typically don't plan deloads, but I figure when I am averaging 17 sessions or so per week, I should probably include a deload week! Hopefully, my shoulder area will heal up at that time, I was able to push through today's workout.
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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; 11-08-2010 at 04:03 PM.
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#1237
11-09-2010, 11:46 AM
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Monday - OH Pressing
PM - Volume OH Press superset with Upright Cable Row 30x8 105x5, 7 sets Push Press superset with Ab Bench Crunch 50x8 130x5, 6 sets OH Rack Press superset with Upright Cable Row 30x8 and Ab Bench Crunch 50x8 100x5, 100x10, 3 sets Light Tricep Pushdowns and Extensions for the pump Tuesday - Lats/Biceps AM Bent Row 135 (plus 5) 175x5 140x10 Lunch Pullup superset with bodyweight calve raises BW+5 (plus 5) BW+45x5 BWx10, 9, 8 Lat Pulldown 70x8 Q reps, 3 sets Tire Rowing and Pressing
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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; 11-09-2010 at 04:08 PM.
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#1238
11-10-2010, 11:47 AM
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Tuesday - Lats/Biceps
PM - Iso session DB Bicep Curl 30x8, 10 sets superset with Ab Wheel Rollouts BWx10, 10 sets Very little rest, quick pace. Ab Wheel rollouts (for those that don't know) are a great upperbody exercise. I do them for my abs, but they hit the chest, lats and arms as well. I had a huge pump from this superset. Decline Cable Pullover 50x10, 3 sets Wednesday - Inc Press and Deadlift Day AM Close Grip Inc Press 105 (plus 5) 160x3 Inc Press 160 (plus 5) 185x3 145x5, 5 sets Flat Bench with chains 145+chain x 5, 7 sets Entire workout was alternating supersets with: Band External Rotation x 6 reps or Face Pull 40x8 Miscellaneous Tricep pump work
__________________
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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#1239
11-10-2010, 11:54 AM
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So do you eat pretty much the same thing every day so that it's easy to calculate macros and calories? Or do you switch it up everyday?
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't." Competition PRs- Squat: 457 Bench: 265 Deadlift: 501 Total: 1223 "Technique is always the first place to begin when striving to improve at a specific skill." My YouTube Page
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#1240
11-10-2010, 02:03 PM
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Otherwise, I eat the same oats, whey, eggs for the rest of my meals! It makes it super easy to figure out my macros. For dinner, I just use an average of about 7 meals she cooks and use those for my calculations. I am very disciplined, even if I didn't get the variety at dinner, I could survive on oats and whey all the time (why oats and whey?...because they are easy and cheap), of course, there might be some nutritional holes in my diet so it's probably best that I at least get some veggies at dinner. 
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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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