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#1951
05-16-2012, 05:47 PM
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Wednesday
Morning Overhead Press Hold + Box Jumps Lunch Band Tricep Extension 60 reps (super fast, about 30 seconds) x 2 sets Squat (chains) 212.5x5, 4 sets 232.5X5, 2 sets superset with OH Press 136x5, 6 sets Band Tricep Extension 60 reps (super fast, about 30 seconds) x 1 set Bench Press (chains) - really squeezed triceps at lockout 127.5x5, 8 sets superset with Front Lever 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 ---- Getting in lots of extra work in the afternoon lately Monday was Rings and Band Holds Tuesday was Tire Dragging And this afternoon was Pump work with the bands and Abs/L Sits
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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; 05-17-2012 at 11:41 AM. 
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#1952
05-17-2012, 04:06 PM
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Thursday
Morning Dog Walk + Box Jumps Lunch Break Deadlift with Chains - AR: Inverted Glute Ham, BWx7 250 (+50) x5, 5 sets 275 (+50) x5 300 (+50) x5 Ring Dips BW+31x5, 5 sets BWx5 superset with Chinups BW+31x5, 5 sets Deadlift with Chains 275 (+50) x5, 2 sets - just for fun and some extra work 4 rounds: a) Matlese Hold b) Chinups BW x Partial reps for pump c) Ring Tricep Extension, 5 reps d) 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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#1953
05-18-2012, 04:41 PM
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Thursday Evening
Tire Dragging Friday Morning Overhead Press Hold + Box Jumps Lunch Band Tricep Extension 60 reps (super fast, about 30 seconds) x 2 sets Squat (chains) 212.5x5, 4 sets 232.5X5, 2 sets superset with OH Press 136x5, 6 sets Band Tricep Extension 60 reps (super fast, about 30 seconds) x 1 set Bench Press (chains) - really squeezed triceps at lockout 127.5x5, 8 sets superset with Front Lever Holds and Explosive Leg Extension, 160x3 5 rounds: a) Ring Dip, BWx6 b) Ring Row, BWx4 c) Box Jump x 1 (sometimes 2) CG Bench 120 x partials for pump
__________________
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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#1954
05-19-2012, 03:44 PM
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Saturday
Squats (Chains +50) 242.5x3, 10 sets superset with OH Press 142.5x3, 10 sets Arms: Mountain Dog Workout DB Hammer 23x10, 10 with fat grips 22x10 Barbell Preacher 45x8, 3 sets Barbell Curl - 3 second negative 47.5x8, 3 sets Rope Pushdown - followed by 5 reps of band extensions 40x10, 3 sets DB Floor Press 52x12, 11, 10, 9 Lying Extensions 35x15, 15, 15 Tire Dragging; High Row/Low Row, 3 sets CG Pushups BW x pumping to failure
__________________
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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#1955
05-21-2012, 04:56 PM
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Monday
Lunch Band Tricep Extension 60 reps (super fast, about 30 seconds) x 2 sets Squat 240x5, 3 sets 250X5, 2 sets 260x5 220x5 superset with OH Press 137.5x5, 6 sets Band Tricep Extension 60 reps (super fast, about 30 seconds) x 1 set Bench Press (chains) 130x5, 8 sets superset with Front Lever Holds and Explosive Leg Extension, 160x3 5 rounds: a) Ring Dip, BWx6 b) Ring Row, BWx4 c) Box Jump x 1 Three Board Press 120x15
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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; 05-22-2012 at 02:47 PM.
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#1956
05-22-2012, 04:12 PM
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Going to experiment with a Push/Pull/Legs split for the time being.
I love the HFS (High Frequency Strength) work that I have been doing. I sincerely believe that I have made excellent improvements in body comp with it. And it will definitely be a routines that I come back to again. But I want to try to incorporate some more pure bodybuilding movements while still retaining a high frequency of the "big" lifts. Here's how it looked: Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 281, 306, 331, 306x5 281x5, 2 sets superset with OH Press 130x5, 5 sets (OH Press and Deadlift were retaining elements of HFS, and Deadlifts also are great for the Pull day in terms of hitting the lats) Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers) 8 sets of 1 lever * Tricep Pushdown was performed strict and spreading the rope, then strict no spread and finally using momentum to fully exhaust the triceps Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension BW+25 x 6, 4 sets T-Bar Row 100x10 midrange partials, x5 top half partials, x5 full reps - 3 sets superset with Pullover 44x8, 3 sets * This was fun, triceps and lats were simply blown up after this.
__________________
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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#1957
05-23-2012, 04:12 PM
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Lower back was a bit tweaked, so I did Push day instead of Legs. I actually like this way better so I am going to stick with:
Pull, Push, Legs Push Day Band Lateral Raise 2 sets of 20 constant tension reps Snatch Grip Deadlift 261, 271, 281, 291, 301, 261x5 superset with OH Press 135x6, 4 sets OH Press Partials - AR: DB Curl 22 (top, mid, bottom reps x 5 each) 110x10 midrange x5 top half x5 full reps, 2 sets Bench Press (Chains) - AR: DB Curl as above, then as I fatigued, I went to Band Curls same method 130 (+50) x6, 5 sets 3 Board Bench Press Partials - AR: Band Curls with Chinup Partials 130x10 bottom half x5 top half x5 full reps, 3 sets Ring Pushups - 2 second pause in the stretch position BWx6, 3 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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#1958
05-24-2012, 04:20 PM
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Leg Day
Glute Ham 2 sets of partials to pump up hamstrings Squat (Chains) 225 (+50) x 3, 4 sets 235 x 3 245 x 3, 3 sets superset with OH Press 150x3, 8 sets Squat Partials 120, 140, 150, 160 x 10 bottom half, x 5 top half, x 5 full reps superset with OH Press 125x6, 4 sets RDL - lower back way too pumped/burning from the squat partial to do much on these 170x5, 2 sets superset with Glute Ham 3 sets of 5
__________________
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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#1959
05-25-2012, 04:10 PM
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Pull Day
Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 286, 311, 336, 371x5 311, 281x5 * Tweaked lower back slightly on the 371 set, trying to pull really explosively, maybe my lower back was not completely set, didn't impact the rest of the workout though. superset with OH Press 130x5, 5 sets Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers) and Box Jumps, 8 sets of 1 8 sets of 1 lever * Tricep Pushdown was performed strict and spreading the rope, then strict no spread and finally using momentum to fully exhaust the triceps Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension BW+40 x 3, BW+50 x 3, 4 sets T-Bar Row 100x10 midrange partials, x5 top half partials, x5 full reps - 3 sets superset with Pullover 44x8, 3 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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#1960
05-26-2012, 09:25 PM
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Last Night
Tire Dragging Abs Push Day Band Lateral Raise 2 sets of 30 constant tension reps Snatch Grip Deadlift 271, 281, 291, 301x5 311x5, 2 sets superset with OH Press 150x3, 3 sets 155x3 155x5 OH Press Partials 110x10 midrange x5 top half x5 full reps, 1 set Bench Press (Chains) - AR: DB Curl and Box Jump 150 (+50) x3, 4 sets 155 x 3, 2 sets 160 x 3 160 x 5 3 Board Bench Press Partials - AR: DB Curls with Chinup Partials 130x10 bottom half x5 top half x5 full reps, 3 sets Ring Pushups - 2 second pause in the stretch position BWx6, 2 sets Inc DB Curl 22x8 Abs Later 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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