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#1961
05-29-2012, 11:55 AM
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Worked a midnight shift on Friday and Sunday night, but still had great workouts the following days.
Monday Leg Day Glute Ham 2 sets of partials to pump up hamstrings Squat (Chains +50) 200, 210, 215x5 200, 210, 215x5 215, 200x5 superset with OH Press 150x3, 7 sets 150x5 Squat Partials 150, 160, 160 x 10 bottom half, x 5 top half, x 5 full reps superset with OH Press 125x6, 4 sets Squat 160x3, 3 sets superset with Glute Ham BWx10, 2 sets Sissy Squat BWx10, 2 sets superset with Glute Ham BWx10, 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 Last edited by Commander; 05-29-2012 at 12:20 PM. 
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#1962
05-29-2012, 04:06 PM
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Tuesday
Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 291x5, 2 sets 301, 311, 321, 331x5 superset with OH Press 132.5x5, 6 sets Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers), 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+26 x 6, 4 sets T-Bar Row 105x10 midrange partials, x5 top half partials, x5 full reps - 3 sets Pullover 44x8, 1 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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#1963
05-30-2012, 04:14 PM
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Wednesday
Push Day Band Lateral Raise 2 sets of 20-30 seconds, constant tension reps Snatch Grip Deadlift 276, 286, 296, 306, 316, 296x5 superset with OH Press 137.5x6, 4 sets and OH Press Partials 110x10 midrange x5 top half x5 full reps, 1 set Plate Squeeze Press to prepump chest 2 sets of 20 seconds constant tension reps Bench Press (Chains +50) - AR: DB Curl 22 (middle, top, middle partial reps x 5 each) 132.5 x 6, 5 sets 3 Board Bench Press Partials - AR: Band Curls with Chinup Partials 132.5x10 bottom half x5 top half x5 full reps, 3 sets Bench Press 132.5x3, 3 sets superset with Plate Squeeze Press, 2 sets 1 set of pushups to failure using pushup handles and pausing in the stretch position
__________________
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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#1964
05-31-2012, 04:12 PM
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Thursday - worked a midnight shift last night (third one in 6 days on top of my regular job)
Leg Day Glute Ham 2 sets of partials to pump up hamstrings (about 20 reps each set) Squat (Chains +50) 225, 230, 235, 240, 245x3 250x3, 2 sets 230x3 superset with OH Press 152.5x3, 8 sets Squat Partials (Chains +50) 170 x 10 bottom half, x 5 full, x 5 top half reps, 2 sets superset with OH Press 127.5x6, 2 sets Squat (Chains +50) 170x3, 3 sets superset with OH Press 127.5x6, 2 sets and Glute Ham BWx15, 2 sets RDL - paused in the stretch position 110x8 160x5, 2 sets superset with Glute Ham 2 sets of 8 ----- Bodyweight hovering around 180 right now. Appetite has been down lately so I decreased food consumption, no need to force it at this point, gaining mass is a marathon, not a sprint. However, I did increase periworkout dextrose from 60g to 80g to help fuel the workouts since I am taking in less food.
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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; 05-31-2012 at 04:15 PM.
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#1965
05-31-2012, 08:18 PM
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Doing a ton of work Commander!
__________________
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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#1966
06-01-2012, 04:37 PM
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Friday
Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 291, 301, 311, 321, 331, 341x5 superset with OH Press 132.5x5, 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+51 x 3, 4 sets T-Bar Row 106x10 midrange partials, x5 top half partials, x5 full reps - 3 sets superset with Pullover 44x8, 2 sets Stiff Arm Band Lat Pulldown T-Bar Row 106x10
__________________
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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#1967
06-04-2012, 11:51 AM
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Quote:
------ Saturday Push Day Band Lateral Raise 2 sets of 20-30 seconds, constant tension reps Snatch Grip Deadlift 276, 286, 296, 306, 316, 296x5 superset with OH Press 155x3, 2 sets 157.5x3, 2 sets 160x4 and OH Press Partials 110x10 midrange x5 top half x5 full reps, 1 set Bench Press (Chains +50) - AR: DB Curl 22 (middle, top, middle partial reps x 5 each) 152.5 x 3, 4 sets 157.5 x 3, 2 sets 162.5, 167.5, 172.5, 177.5 x 3 3 Board Bench Press Partials - AR: Band Curls with Chinup Partials 132.5x10 bottom half x5 top half x5 full reps, 3 sets Bench Press 132.5x3, 3 sets superset with Plate Squeeze Press, 3 sets 1 set of pushups to failure using pushup handles and pausing in the stretch position
__________________
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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#1968
06-04-2012, 04:12 PM
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Monday
Leg Day Glute Ham 2 sets of partials to pump up hamstrings Squat (Chains +50) 205, 210, 215, 220x5 205, 210, 215, 220x5 (not a typo, 8 sets total) superset with OH Press 152.5x3, 8 sets Squat Partials (chain +50) 170 x 10 bottom half, x 5 top half, x 5 full reps, 2 sets 170 x 10 bottom half, 10 top half superset with OH Press 127.5x6, 3 sets Squat (chains +50) 170x3, 3 sets superset with Glute Ham BWx15, 2 sets Sissy Squat - paused in stretch position BWx10 superset with Glute Ham BWx10, 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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#1969
06-05-2012, 04:11 PM
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Worked a midnight shift last night, will not let that get in the way of my workouts if I can help it.
Tuesday Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 296, 306, 316, 326, 336, 316x5 superset with OH Press 135x5, 4 sets 140x5 Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers), 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+27.5 x 6, 4 sets T-Bar Row 107.5x10 midrange partials, x5 top half partials, x5 full reps - 3 sets Pullover 44x8, 2 sets T-Bar Row 107.5x10
__________________
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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#1970
06-06-2012, 04:43 PM
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Wednesday
Push Day Band Lateral Raise 2 sets of 20-30 seconds, constant tension reps Snatch Grip Deadlift 278.5 (+10 each set) 318.5x5, 298.5x5 superset with OH Press 140x6, 4 sets and OH Press Partials 110x10 midrange x5 top half x5 full reps, 1 set Bench Press (Chains +50) - AR: DB Curl 22 (middle, top, middle partial reps x 5 each) 135 x 6, 4 sets 145 x 6 3 Board Bench Press Partials - AR: Band Curls with Chinup Partials 135x10 bottom half x5 top half x5 full reps, 3 sets Bench Press 135x3, 3 sets superset with Plate Squeeze Press, 3 sets 1 set of pushups to failure using pushup handles and pausing in the stretch position
__________________
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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