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#1941
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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 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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#1942
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)
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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; 05-07-2012 at 04:19 PM.
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#1943
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
__________________
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
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.
__________________
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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#1945
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
__________________
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
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
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
__________________
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
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.
__________________
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
05-14-2012, 11:39 PM
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You thinking about doing any power lifting meets in the off season?
__________________
"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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#1950
05-15-2012, 04:10 PM
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Quote:
------- 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
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