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  #1961  
Old 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
__________________

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  
Old 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  
Old 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  
Old 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.
__________________

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  
Old 05-31-2012, 08:18 PM
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superbilt superbilt is offline
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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  
Old 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  
Old 06-04-2012, 11:51 AM
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Quote:
Originally Posted by superbilt View Post
Doing a ton of work Commander!
That's the goal!

------

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
Reply With Quote
  #1968  
Old 06-04-2012, 04:12 PM
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Commander Commander is offline
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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
Reply With Quote
  #1969  
Old 06-05-2012, 04:11 PM
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Commander Commander is offline
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Join Date: Sep 2007
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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
Reply With Quote
  #1970  
Old 06-06-2012, 04:43 PM
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Commander Commander is offline
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Join Date: Sep 2007
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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
Reply With Quote
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