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#1971
06-07-2012, 04:19 PM
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Thursday
Leg Day Glute Ham 2 sets of partials to pump up hamstrings (about 20 reps each set) Squat (Chains +50) 227.5 (+5 each set), 257.5x3 227.5x3 superset with OH Press 155x3, 7 sets Squat Partials (Chains +50) 170 x 10 bottom half, x 5 full, x 5 top half reps, 2 sets superset with OH Press 130x6, 2 sets Squat (Chains +50) 170x3, 3 sets superset with OH Press 130x6, 1 sets and Glute Ham BWx15, 2 sets RDL 130x5 180x5, 3 sets superset with Glute Ham 2 sets of 8
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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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#1972
06-08-2012, 04:09 PM
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Friday
Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 296 (+10 each set) 346x5 326x5 superset with OH Press 135x5, 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+52.5 x 3, 4 sets T-Bar Row 108.5x10 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 108.5x10
__________________
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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#1973
06-11-2012, 11:55 AM
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Saturday
Push Day Snatch Grip Deadlift 281 (+10 each set), 331x5 311x5 291x5, 2 sets * Threw in some extra volume on snatch grip DL for fun (3 extra sets) superset with OH Press 157.5x3, 6 sets Bench Press - AR: DB Curl 22 (middle, top, middle partial reps x 5 each) and Box Jumps x 1 170, 175, 185, 190, 200, 205, 215, 220, 230x3 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 Sunday End of Season Parent/Child soccer game. Wicked fun, haven't ran like that in awhile....soccer fields are big, lol.
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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; 06-11-2012 at 12:12 PM.
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#1974
06-11-2012, 04:56 PM
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Monday - coming off midnight shift
Leg Day Glute Ham 2 sets of partials to pump up hamstrings Squat 230 (+5 each set) 245x5, back down to 230 and repeat up to 245 superset with OH Press 155x3, 7 sets Squat Partials 190 x 10 bottom half, x 10 top half, x 3 full reps, 3 sets superset with OH Press 130x6, 4 sets Leg Extension Partials 75x20, 3 sets - constant tension, legs screaming! immediately followed by Squat - paused in the bottom position 190x3, 3 sets Sissy Squat - paused in stretch position BWx10 superset with Glute Ham BWx15, 12
__________________
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; 06-11-2012 at 05:00 PM.
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#1975
06-12-2012, 04:12 PM
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Tuesday
Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 298.5 (+10 each set), 338.5x5 318.5x5 superset with OH Press 137.5x5, 5 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 Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension BW+28.5 x 6, 4 sets T-Bar Row 110x10 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 110x10
__________________
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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#1976
06-13-2012, 04:19 PM
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Wednesday
Push Day Band Lateral Raise 2 sets of 20-30 seconds, constant tension reps Snatch Grip Deadlift 281 (+10 each set) 321x5, 301x5 superset with OH Press 142.5x6, 4 sets and OH Press Partials 112.5x10 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) 137.5 x 6, 4 sets 142.5 x 6 3 Board Bench Press Partials - AR: Band Curls with Chinup Partials 137.5x10 bottom half x5 top half x5 full reps, 2 sets Plate Squeeze Press, 3 sets superset with Bench Press 1375x3, 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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#1977
06-14-2012, 03:54 PM
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Thursday
Leg Day Squat (Chains +50) 230 (+5 each set), 260x3 230x3 superset with OH Press 155x3, 7 sets Squat Partials (Chains +50) 170 x 10 bottom half, x 5 full, x 5 top half reps, 3 sets superset with OH Press 130x6, 4 sets Leg Extension Partials 75x25, 3 sets superset with Squat (Chains +50) 170x3, 3 sets Sissy Squat - paused in stretch position BWx10
__________________
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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#1978
06-15-2012, 04:44 PM
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Friday
Pull Day Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds Deadlift 298.8 (+10 each set) 348.5x5 superset with OH Press 137.5x5, 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+53.5 x 3, 4 sets T-Bar Row 111.5x10 midrange partials, x5 top half partials, x5 full reps - 3 sets superset with Pullover 44x8, 3 sets T-Bar Row 111.5x10
__________________
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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#1979
06-17-2012, 08:35 PM
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Saturday
Push Day Band Lateral Raise - 2 sets constant tension 25 reps Snatch Grip Deadlift 283.5 (+10 each set), 333.5x5 313.5x5 superset with OH Press 160x3, 162.5x3 165x3, 2 sets 160x5 110x10 - right before this set I did another set of 25 band lateral raises to pre-exhaust delts DB Squeeze press to pre pump pecs (fun with alliteration) Bench Press - AR: DB Curl 22 (middle, top, middle partial reps x 5 each) and Box Jumps x 1 157.5x3, 6 sets 162.5x3 172.5x5 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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#1980
06-18-2012, 04:12 PM
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Going to be doing a concentrated push spec phase. 3 days of pushing workouts in a row to really create a massive stimulus for growth, then Legs, Pull, Push on Thursday through Saturday respectively.
Push Day #1 * Bench work supersetted with Bicep Pump work or Ring Rows (not noted below) * Preceded each new Bench exercise with Chest Pump work (not noted below) OH Press 130x5, 4 sets SS w/ Band Face Pull Bench 170, 175, 180, 190, 195, 200, 210, 215, 220, 225x3 Bench (Chains +50) 130x6, 4 sets Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps) 130, 3 sets Chest Pump Work SS W/ Speed Bench 130x3, 5 sets 1 set pushup to failure, emphasizing the stretch position with pauses and partials
__________________
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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