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  #1971  
Old 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  
Old 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  
Old 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.
__________________

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  
Old 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  
Old 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
Reply With Quote
  #1976  
Old 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
Reply With Quote
  #1977  
Old 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
Reply With Quote
  #1978  
Old 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
Reply With Quote
  #1979  
Old 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
Reply With Quote
  #1980  
Old 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
Reply With Quote
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