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  #1661  
Old 09-26-2011, 11:57 AM
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Saturday

3 sets of the following:

Bench
170x8

Squat
200x8

OH Press
100x8

Deadlift
276x8

Purpose of the above lifts was to set up a good hormonal environment for training arms. Weights were light, so focus was on dominating the weight with maximum acceleration. Rest was minimal due to the lighter weights as well. Training to get as much growth as possible.

Meadow's Crazy 8 Arms: 3 rounds of the following, 8 reps each
Barbell Curl, 60
Hammer DB Curl, 22
Band Curl
Tricep Rope Pushdown, 45
Tricep DB Kickback, 10
Suspended OH Extension

Used less weight than previous time I did this workout...and used less total rounds, but my arms were more sore on Sunday. I think it was due to how focused I was on getting quality contrations.

Sunday

Tire Dragging - total body
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With God's help...Mens sana in corpore sano
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  #1662  
Old 09-26-2011, 04:07 PM
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70 days to pack on some more mass.....TIME IS RUNNING OUT

On a positive note, weighed in at 198-199 this weekend. Creeping up on 200.

Monday

Morning

Flat Bench - that's what I am talking about! 200 for multiple sets of 10
200x10, 5 sets

superset with

Crunches
BWx20, 4 sets

DB Bench
81x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
115x15, 4 sets - 1 second hold at contraction

Seated OH Press
90, 95, 100, 105, 110x5

Ab Wheel Rollouts
BWx5, 3 sets

1 Arm Rope Press

* Bumped AM workout to lunch time, hope to squeeze in lunch break workout after work today.
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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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  #1663  
Old 09-27-2011, 04:41 PM
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Monday Evening

Seated OH Press
90, 95, 100, 105, 110, 115x6

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 157.5x6
137.5x6
137.5x10, 5, 4 - rest pause set

Active Rest during OH Pressing...
Lat Pulldown
115x10, lots of sets

DB Lateral Raise
15, 10, 5 drop set (reps don't matter)

superset with

Seated OH Press
100x5, 3 sets

Tuesday - 69 days

Morning

Regular dog walk

Lunch

Squat
220, 230, 240, 250, 260, 270, 280, 290x5
230x12

Leg Extension superset with Squat
141x10 with 170x5 - paused at bottom, very explosive on concentric, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 107.5x8, 3 sets

Active Rest:
Tricep Pushdowns 45x8, lots of 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; 09-27-2011 at 06:48 PM.
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  #1664  
Old 09-28-2011, 04:22 PM
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68 days to bring it

Wednesday

Morning

Occluded Walk - haven't occluded in awhile, not sure why, time to get back to it

Lunch

Flat Bench
212.5x5, 8 sets
191x8, 3 sets

superset with

Chinup (BW plus) - all held for 1 second at peak contraction
57.5x5, 3 sets
37.5x5, 3 sets
27.5x5, 3 sets
17.5x5, 3 sets

DB Press
72x12, 2 sets

OH Press - cut reps, usually do 12, getting pretty fatigued, didn't want to get sloppy
96x9, 2 sets,

1 Arm OH Rope Press
10 reps, 2 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
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  #1665  
Old 09-29-2011, 12:14 AM
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HardCory HardCory is offline
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Really enjoying following this journey, it's crazy that you're almost up to 200 again and doing it the right way.
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  #1666  
Old 09-29-2011, 02:34 PM
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Reading your journal makes me feel like a lazy sack of turd lol.

Are you following a program or just making it up as you go along?
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
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  #1667  
Old 09-29-2011, 04:35 PM
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Wednesday Evening

Sled Row 87.5 superset with OH Press 96x12, 4 supersets

Circuit: 3 times through
DB Curl 15x10
DB Hammer Curl 15x10
Sled Row 87.5
Lateral Raise 15x5, 10x5
Front Raise 10x5
OH Press 110x5

Quote:
Originally Posted by HardCory View Post
Really enjoying following this journey, it's crazy that you're almost up to 200 again and doing it the right way.
Thanks for following, it's been fun. I am hitting a wall at the upper 190's, gotta break through some how. But good news is I still have abs, best I've ever looked this heavey. Cut will be breeze if I stay this lean.

And I am completely sick of oats. I generally can eat the same foods over and over, but even I have a limit. 5 plus cups of oats for months on end is getting old, can't wait to cut!

Quote:
Originally Posted by superbilt View Post
Reading your journal makes me feel like a lazy sack of turd lol.

Are you following a program or just making it up as you go along?
Ha, ha, thanks! However, if there is one thing you are not, it's lazy. You have the longest running journal on ABC and have been kicking butt for years.

I am following a program that I designed and ran by Workout Machine. I took everything I knew about strength and hypertrophy and created it.

The basic template revolves around a 3 week set up.

Week 1 is 6 sets of 3 or 5 depending on which day. Week 2 and 3 I add one set.

Week 4 is starting over at 6 sets but increasing weight.

After the sets of 3 or 5, I back off the weight (a predetermined percentage) and do sets of 6 or 8 (again, depending on the day) and also sets of 10 or 12.

(I haven't been following it to a "T" lately because my schedule has been thrown off and also because I've felt pretty good so I've been making more jumps in weight, i.e. sticking with the 8 sets and increasing weight)

I am focusing on using this progression with Flat Bench, Chinups, Squat and Deadlift. (although, I recently backed off the volume on chinups since back is a strength and I want to focus on other areas)

Overhead press has become my main upperbody assistance movement because it accomplished the bodybuilding goal of hitting triceps, delts and traps...and it's awesome. Can't really be too big on any of those muscles.

Lowerbody assistance is leg extensions and suspended bridge leg curl (basically it's an upside down glute ham raise).

Split is:
Monday AM - Bench Hypertrophy, 10 reps
Monday Lunch - OH Press, sets of 6
Tuesday - Squat, 5 reps
Wednesday AM - Bench, Chinup, 5 reps
Wednesday Lunch - Bench, Chinup, 8 reps (this has changed slightly since I've been missing my AM workouts)
Thursday - Deadlift, 5 reps
Friday AM - Bench, Chinup, 3 reps (I've been dropping chins lately for 2 reasons, back pretty sore from Deadlifts and wanting to give some volume to other areas of weakness)
Friday Lunch - Bench, Chinup, 6 reps (see AM note)
Saturday - Weaknesses - Legs/Arms

I drag the tire whenever I am able to since that doesn't interfere with workouts and I even believe it aids recovery if don't go balls to the wall with it.

I also throw in light weight isolation stuff in the evenings if I have a chance, nothing serious, some curls, kickbacks and laterals to give the arms/delts some extra stimulation without over taxing them.

The Key:
Here is what I think is the key to the success of my program. I started out conservative with weights I could dominate. Then I made very modest jumps in weight. Using 1.25 and 2.5 pound plates to make the small jumps. With the law of repeated efforts, I was able to build up to where I am now without stalling.

Example:

Late January
DB Press, 62x10 (first in workout, fresh)

Now
DB Press, 82x10 (after the flat bench press, already fatigued)

Mid May
Flat Bench 170x10, 5 sets

Now
Flat Bench 200x10, 5 sets

Thursday

67 days

Deadlift
368.5x5, 8 sets

Shrug - held for 1 second at peak contraction
283.5x10, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 107.5x8, 3 sets

Active Rest:
Tricep Rope Pushdown
45x8, lots of sets

Stiff Arm Band Lat Pulldown
Bandx10, 2 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; 09-30-2011 at 01:38 PM.
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  #1668  
Old 09-30-2011, 04:19 PM
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67 days left to put on size

Friday

Lunch

Flat Bench
235x3, 7 sets
235x10 - Another PR
202.5x6, 5 sets

DB Bench
75x10, 2 sets

Active Rest During Bench:
a) Bicep Barbell Curl
55x8 - hold peak contraction

b) Lat Pulldown
110x10 - 1 second hold at peak contraction

OH Press - followed by 1 arm rope press
97.5x12, 2 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
  #1669  
Old 09-30-2011, 05:08 PM
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superbilt superbilt is offline
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Looks like the program is working very nicely. Those are some nice gains over a fairly short period of time.
__________________
HOOAH!
Discipline makes you mentally and physically tough!
Currently making everything stronger!!
Once I stick to the program I am going to get really strong.
NO LIMITS!!
http://www.youtube.com/user/ironbilt727
Reply With Quote
  #1670  
Old 10-03-2011, 02:05 PM
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Quote:
Originally Posted by superbilt View Post
Looks like the program is working very nicely. Those are some nice gains over a fairly short period of time.
Thanks, it's working and almost as important....I am enjoying it.

-----

Saturday

Morning - arm focus

3 sets of the following:

Bench
175x8

Squat
205x8

OH Press
105x8

Deadlift
286x8

Purpose of the above lifts was to set up a good hormonal environment for training arms. Weights were light, so focus was on dominating the weight with maximum acceleration. Rest was minimal due to the lighter weights as well. Training to get as much growth as possible.

Meadow's Crazy 8 Arms: 3 rounds of the following, 9 reps each
Barbell Curl, 60
Hammer DB Curl, 22
Band Curl
Tricep Rope Pushdown, 45
Tricep DB Kickback, 10
Tricep Band Kickback
Suspended OH Extension

Afternoon - leg focus

3 sets of the following.....Yes, I did it again:

Bench
175x8

Squat
205x8

OH Press
105x8

Deadlift
286x8

Circuit, 3 times through:
Decline Reverse Crunches
Crunches
DB Curl
DB Hammer Curl

Occluded Leg Extension
100x20
100x10
87.5x10
75x10

Ouch! Pain.

Suspended Bridge Leg Curl
BWx10, 2 sets

-----

Sunday

Single Leg Calf Raise
BWx15, 4 sets

-----

Diet Update - haven't in awhile

Bodyweight: 197.8 - up 1.5 pounds

Intake: 5763 Calories, 234 fat, 587 carbs, 334 protein - that is on a double session day (single sessions day is about 600 calories lower)
__________________

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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