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#1331
01-20-2011, 04:08 PM
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345 Days to pile on mass
Thursday AM - Stayed up late with my wife because she will be out of town, chose to sleep in a few minutes rather than do jumps and core work (I'll get enough of that at my deadlift session!) Lunch Deadlift 411x1 391x3, 6 sets 351x6, 3 sets Leg Extension 120x10, 8, 8 superset with Leg Extensions on my suspension trainer, BWx12 Suspended Bridge Leg Curls BWx10
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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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#1332
01-21-2011, 01:46 PM
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345 days to pile on mass
----- Friday AM Borrowed this template for a hypertrophy day from Ironman Magazine, it is called 4x. Basically, try to estimate a weight you could do for about 15 reps, do 10 on the first set, rest 30 seconds, do 10, rest 30 seconds, repeat. Once you can get 10 reps on all 4 sets, you up the weight. With only 30 seconds rest, it is a very quick pace. Upper Hypertrophy Chins BWx10, 10, 7, 5 DB Pullover 42x10, 4 sets Stiff Arm Lat Pulldown 30x10, 10, 10, 8 T-Bar 110x10, 4 sets Close Grip Cable Row 65x10, 4 sets Wide Grip Cable Row 65x10, 4 sets Suspended Pushups BWx10, 4 sets Band Flys Pro-Mini Band x10, 4 sets Bonus Cardio and Lower Back word: Shoveling tons of snow! ---- News: Wow, this is awesome considering the source European Central Bank Studies Show Spending Restraint is key to controlling red ink
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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; 01-21-2011 at 07:10 PM.
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#1333
01-22-2011, 04:54 PM
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343 days to pile on mass
Finally got my wraps! Just in time for todays workout! ---- Saturday Arms Hypertrophy - 4x method Bicep Curl 52.5x10, 4 sets, increase weight Inc Curl 13.5x10, 4 sets, increase weight Cable Curl 30x10, 10, 7, 7 DB CG Neutral Press 62x10, 10, 10, 7 Suspended OH Ext BWx10, 4 sets, move back feet to increase angle and difficulty Tricep Pushdown 32.5x10, 4 sets, increase weight Following the occlusion protocol from this site to assist with arm hypertrophy via the hormonal response from leg training: Occluded Leg Extension 60x30, 15, 15, 15 Occluded Leg Curl 30x30, 15, 8 - nothing left
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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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#1334
01-22-2011, 06:14 PM
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Quote:
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"I dont care if you've only got one more set left. Get the hell out of MY squat rack with your EZ bar curls." Greg Simmons (Gregsimo)
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#1335
01-23-2011, 12:05 AM
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WOW, just reading that link I am impressed! haha, as you said..considering the source! do you have plans on wrapping your arms for occlusion, or just utilizing the leg method?
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my youtube channel: http://www.youtube.com/user/bigbear6708 finally got camera, more vids to come!
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#1336
01-23-2011, 05:27 PM
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Quote:
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Regarding wrapping arms, probably not, I only have leg wraps, I think you need elbow wraps to wrap arms right? Probably too much material with the leg wraps. ------ 342 Days to pile on mass This Monday I will be participating in the March for Life in Washington DC, thus I bumped Monday's workout to today. It's a long day, board a bus at 6am at my church, won't get back until midnight. Sunday Chinup BWx10, 10, 9, 7 Pullover 44.5x10, 4 sets, increase weight Stiff Arm Lat Pulldown 30x10, 4 sets, increase weight T-Bar 115x10, 10 120x10, 12, increase weight Narrow Grip Cable Row 70x10, 4 sets, increase weight Wide Grip Cable Row 70x10, 4 sets, increase weight Used my bands to get some final pumping for my lats and midback. ----- Last night my friend who is new to training came over and I took him through a shoulder workout. I haven't done shoulders since I hurt my pec tendon/left bicep area. It has hurt to press overhead whenever I tested it out. Well, working with him we were using pretty light weights since he is new to the iron game. I was able to hang with him and it felt good to move some light weight around. We did OH Press, DB OH Press, Front Raise and Lateral Raise. I might incorporate some light delt work on my chest hypertrophy days since it appears I can press Overhead as long as the weights are light. It is definitely interesting trying to work around an injury. I hope to get in some chest hypertrophy later today, but if I don't have time, it won't be a big deal, my triceps are sore from yesterday's arm workout, my delts are a little sore from yesterday's delt workout and my chest already got some work during pullover and stiff arm pulldowns during my back workout. EDIT: I ended up having time... Suspended Pushups BWx20, 12, 10, 10 Band Flys Mini-Band x 10, 4 sets Occluded Leg Curls - trying to get them right - this time, I used my suspension trainer, it was sweet BWx30, 15, 15 Finished my workout by messing around with my mini-bands. I doubled them up to set up for a band bench press with 90lbs on the bar, I brought down my scale, and stacked up a bunch of stuff so I could weigh the bar at the top ROM, I weighed several times to be sure, came out between 140 and 150lbs! The bands add 50 to 60 pounds of tension at the top, pretty sweet for how small they are. I am loving them, they are really versatile. I used them to warm up my delts with lateral raises prior to last night's delt workout, I used them as a finisher after this morning's lat workout (doing band straight arm pulldowns and rows). They are awesome. Messed around with a few other exercises, tried band tricep extensions, and practiced setting up for band resisted squats and deadlift. The way I got it to work, the bands will add: 60 lbs to top of bench 90 lbs to top of squat 120 lbs to top of deadlift I am pretty happy with that, the pounds it adds is roughly proportional to my strength in those lifts. You should have seen me trying to weigh the bar with bands on it, I almost got myself killed creating a tower of benches/boxs/4x4's/etc to stack up and put my scale on, then trying to climb around my stack of stuff and shrug the bar off the rack and gently place it on the scale, the whole time hoping my tower doesn't come crashing down (which it did once, luckily my scale was OK, and so am I, lol!). --- 175 Friday, 178 Saturday, 173.5 Sunday
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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; 01-23-2011 at 09:09 PM.
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#1337
01-25-2011, 04:18 PM
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Yesterday
Stood up for the cause of life in Washington DC, although the media will barely ever cover it, or give it justice: March for Life ----- Tuesday AM I just tried occluded walking this morning while taking my dog for a walk. That was interesting, although the wraps came off my left leg after about 12 minutes of my 25 minute walk. I took off the right leg wrap a minute later but it was interesting to feel the difference between the wrapped and unwrapped leg for that 1 minute. I was occluding my calves while walking, so the wraps were causing the blood to pool in the thighs it seemed, that was were I was getting a slight tingle. Lunch Squat 260x1 220x5, 7 sets 187.5x8 170x12 120 with bands (roughly 210 at top) x5 Suspended Bridge Leg Curl BWx12, 10, 8
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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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#1338
01-26-2011, 04:44 PM
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339 days to get up to 210 pounds.
----- Last Night Calves Occluded Bodyweight one legged calve raises on my steps BWx30, 15, 15, 15 - I had to use the stairs banister for some assistance on the last few reps of the last 2 sets. It was brutal Wow - the DOMS is intense today! Today I was really focused on keeping EVERYTHING tight during yesterday's squat session, as a result, my lats were sore this morning. That is the first time I ever got my lats sore from squatting. Interesting. So, I switched things up, went with pullups over chins as I feel the pullup hits the upperback more and the lats less as compared to chins. AM Pullup BW+15, 6 sets of 5 BWx8 Tried to hold peek contraction, even if only for a half second. T-Bar 161, 6 sets of 5 137x8 DB CG Neutral Press 72, 6 sets of 5 62, 3 sets of 8 54, 2 sets of 12 Lunch Pullup BWx8, 4 sets Held the peak contraction for a second on the first 3 sets Pulldown 100x12 T-Bar 137x8, 4 sets 123x12 Decline Low Cable Pullover 40x10, 3 sets superset with Suspended Pushups V-Bar Pulldown to Face 60x10, 3 sets Hold peak contract for 1-2 seconds, trying to pull apart V-Bar attachment Finished off the pump in my lats with band straight arm pulldowns Mixed things up today, instead of back in the AM and chest at lunch, I did some for each muscle group at both sessions.
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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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#1339
01-27-2011, 04:37 PM
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338 days to gain 35 lbs!
Thursday AM Took my dog for a walk and did it occluded, got it wrapped right today, they didn't fall off. Today I chose to do upper thigh as opposed to calves (as my calves are still dying from the occluded workout 2 days ago!). After about 5-6 minutes, I noticed a nice "butt pump" which told me I had wrapped effectively since the blood was pooling in my buttocks. By the halfway point, my thighs were tingling, albeit, only slightly. By about 3 quarters of the way through my walk, my legs felt slightly fatigued which obviously wouldn't happen from just walking my dog. I felt like I got it right this morning. Lunch My 6 year old was sick today and stayed home from school, so I chose to skip my workout and read books with him on my lunch break. I may be able to squeeze deadlifts in later, we shall see.
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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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#1340
01-28-2011, 04:39 PM
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337 days to get freaky
---- Missed deadlifts yesterday, but got to spend some QT with kids so it's all good. What will matter when I am dead? QT with my kids or how much I can deadlift. If you can answer that correctly than you will do OK in life, I already know the correct answer. Friday Chinup BW+60x1 BW+37.5x3, 6 sets BW+15x6 T-Bar 190x1 171x3, 6 sets 154x6 DB CG Neutral Press 84.5x1 76x3, 6 sets 68x6 Decline Low Cable Pullover 40x12 45x10, 2 sets Superset with Suspended Pushups BWx15, 10, 10 Finished with band partials for the pump: stiff arm lat pulldown and flys Lunch Deadlift 411x1 391x3, 8 sets 351x6, 2 sets Leg Extension 120x13, 10, 9 Sissy Squat BWx10 Shrugs 206x15, 2 sets ----- Side Note: 3 days later and it feels like someone was punching my calves nonstop for hours, they are super sore from Tuesday's occluded calve raises!
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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; 01-28-2011 at 05:50 PM.
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