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  #1941  
Old 05-05-2012, 07:48 PM
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Saturday

OH Press
132.5x3, 5 sets
137.5x3, 10 sets

superset with

Deadlift
351x3, 10 sets

and

Tire Drags for legs, 5 sets

7 rounds:
a) Tire Chest Press and Curl
b) Ring Tricep Extensions x 6
c) Barbell Curl, 62.5x5

Afternoon

Tire Dragging for lower body + Vertical Jumps
Tire Dragging for upper body + Maltese Hold and OH Press Hold
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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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  #1942  
Old 05-07-2012, 04:09 PM
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Sunday - "off"

Posing, band work, overhead press holds and box jumps

None of these mini sessions were longer than 5 minutes, just little bursts of activity throughout the day to direct nutrients where they need to be.

Monday

Morning

Overhead Press Hold + Box Jumps

Lunch

Squat (chains)
210x5, 6 sets

superset with

OH Press
135x5, 6 sets

Bench Press (chains)
125x5, 6 sets
127.5x5
130x5

superset with

Front Lever Holds alternating with Band Face Pull Holds

5 rounds:
a) Ring Dip, BWx6
b) Ring Row, BWx4
c) Box Jump x 1 (sometimes 2)
__________________

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; 05-07-2012 at 04:19 PM.
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  #1943  
Old 05-08-2012, 04:17 PM
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Tuesday

Morning

OH Press Holds + Box Jump

Lunch Break

Deadlift - AR: Stiff Arm Band Hold
275, 300, 325, 350x5
275x5, 3 sets

OH Press - AR: Inverted Glute Ham, BWx8
135x5, 7 sets

5 rounds:
a) Maltese Hold
b) DB Curl
c) Ring Tricep Extension
d) Box Jump

Deadlift
275x5, 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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  #1944  
Old 05-09-2012, 04:11 PM
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Wednesday - coming off a midnight shift

Morning - definitely helped me shake off some of the "grog"

Overhead Press Hold + Box Jumps

Lunch

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 2 sets

Squat (chains)
210x5, 6 sets

superset with

OH Press
135x5, 6 sets

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 1 set

Bench Press (chains) - really squeezed triceps at lockout
125x5, 8 sets

superset with

Front Lever Holds alternating with Band Face Pull Holds

5 rounds:
a) Ring Dip, BWx6
b) Ring Row, BWx4
c) Box Jump x 1 (sometimes 2)

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 1 set

* As you can see, I threw in some additional tricep work. I really feel like if I can get my triceps bigger I will be closer to achieving a more pleasing bodybuilder upper body. I definitely get plenty of compound heavy work, so I figured I needed to add in some pump work. I really felt the triceps more on my OH Press and Bench due to kicking off my workout with the extensions.
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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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  #1945  
Old 05-10-2012, 04:09 PM
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Thursday

Morning

OH Press Holds

Dog Walk + Box Jumps

Lunch Break

Deadlift with Chains - AR: Inverted Glute Ham, BWx7
245 (+50) x5, 7 sets

Ring Dips
BW+30x5, 5 sets
BWx5

superset with

Chinups
BW+30x5, 5 sets
BWx5

Deadlift with Chains
245 (+50) x5, 1 set - just for fun and some extra work

4 rounds:
a) Matlese Hold
b) Ring Tricep Extension, 5 reps (alternating with Band Extensions)
c) Box Jump x 1
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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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  #1946  
Old 05-12-2012, 12:50 AM
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Thursday Evening

Tire Dragging

Friday

Squat (chains)
210x5, 6 sets

superset with

OH Press
135x5, 6 sets

Bench Press (chains) - really squeezed triceps at lockout
125x5, 8 sets

superset with

Front Lever Holds

5 rounds:
a) Ring Dip, BWx6
b) Ring Row, BWx4
c) Box Jump

Friday Evening

Tire Dragging
__________________

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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  #1947  
Old 05-12-2012, 04:31 PM
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It's my 10th wedding anniversary today!

Saturday

Squats (Chains +50)
240x3, 10 sets

superser with

OH Press
140x3, 10 sets

Arms: Mountain Dog Workout

DB Hammer
22x10, 9 with fat grips
22x10

Barbell Preacher
40x8
45x8, 2 sets

Barbell Curl - 3 second negative
45x8, 3 sets

Rope Pushdown - followed by 5 reps of band extensions
40x10, 4 sets

Ring Dips
BWx12, 8, 8

Floor Press - can't recall weights/reps

Lying Extensions
35x15, 15, 11

DB Floor Press
42x12, 10

Tire Dragging; High Row/Low Row, 3 sets

Vertical Jumps thrown in throughout 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
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  #1948  
Old 05-14-2012, 04:10 PM
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Monday - I need a countdown, feels weird not to have a countdown.

* I can't pick another show until I feel big enough, so the closest I can get to a countdown for another bodybuilding show is 2-3 years.

Morning

Box Jumps

Lunch

Squat
237.5x5, 6 sets

superset with

OH Press
136x5, 6 sets

Bench Press
152.5x5, 8 sets

superset with

Front Lever Holds

5 rounds:
a) Ring Dip, BWx6
b) Ring Row, BWx4
c) Box Jump x 1

* I've been squatting and benching exclusively with chains, since strength is a skill that requires practice, I figured it would be good to ditch the chains every once and a while and do regular squat/bench to retain my skills.

I was really explosive today, definitely benefiting from all of the chain 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
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  #1949  
Old 05-14-2012, 11:39 PM
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You thinking about doing any power lifting meets in the off season?
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  #1950  
Old 05-15-2012, 04:10 PM
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Quote:
Originally Posted by HardCory View Post
You thinking about doing any power lifting meets in the off season?
No, I like working explosively too much. Preparing for a powerlifting meet means working with much higher 1RM percentages. It would kill my current workout pace and frequency.

-------

Tuesday

Morning

OH Press Holds + Box Jump

Dog Walk

Lunch Break

Deadlift - AR: Face Pulls - normally I do Stiff Arm Band Hold but my lats are pretty fried from recent back work
277.5, 302.5, 327.5, 352.5x5
277.5, 302.5, 277.5x5

OH Press - AR: Inverted Glute Ham, BWx7
136x5, 7 sets

5 rounds:
a) Maltese Hold
b) DB Curl with Fat Grips 22x7
c) Ring Tricep Extension, BWx5 (8 on last set)
d) Box Jump x 1

Deadlift
277.5x5, 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
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