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  #1951  
Old 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
__________________

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  
Old 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
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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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  #1953  
Old 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  
Old 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  
Old 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
__________________

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  
Old 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  
Old 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
Reply With Quote
  #1958  
Old 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  
Old 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
Reply With Quote
  #1960  
Old 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
Reply With Quote
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