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#2001
07-05-2012, 05:35 PM
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Leg Day
Front Box Squat (Chains +50) 122.5 (+10) 162.5x5 172.50 (+10) 182.5x3 152.5x6, 4 sets SS W/ Arm Pump Work - alternating between cable curls and rope pushdowns Glute Ham BWx8, 5 sets SS W/ Front Squats 130, 140, 150, 160x6 Speed Front Squats (Chains +50) 120x3, 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 
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#2002
07-06-2012, 05:11 PM
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Push Day
Front Squat ss w/ Chest Pump Work 120x8, 3 sets Bench 210 (+5) 230x3 215x3, 3 sets Bench Chains 145x6, 4 sets Ring Dips BW+13.5x6, 4 sets Bench Partials 132.5, 2 sets Speed Bench Chains 132.5x3, 5 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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#2003
07-07-2012, 04:48 PM
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Pull Day
* Tricep pump work in between back sets Front Box Squats Chains 120, 140, 150x5 160x5, 2 sets SS w/ Lat Pump Work Front Lever x 6 Overhand Rack Row Chains 100, 110, 120, 130, 135x3 125x3 Ring Row BWx6, 4 sets Overhand Rack Row 137.5x6, 4 sets Lat Pulldown 110x8, 4 sets SS w/ Speed Rack Row Chains 107.5x3, 4 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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#2004
07-09-2012, 04:43 PM
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Leg Day
Front Box Squat Chains 120 (+10) 160x5 170 (+10) 190x3 153.5x6, 4 sets SS W/ Arm Pump Work - alternating between cable curls and rope pushdowns Glute Ham BWx8, 8, 9, 9, 9 SS W/ Front Squats 130, 150x6 160x6, 2 sets Speed Front Squats (Chains +50) 122.5x3, 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 Last edited by Commander; 07-12-2012 at 01:58 PM.
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#2005
07-11-2012, 04:09 PM
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Monday Evening - Deadlifts Back!!!!!! No knee pain!
Deadlift 306x3, 10 sets SS w/ Arm Pump Tuesday Push Day Bench Chains 155 (+10) 195x3 185x3, 185x5 Bench 180x6, 4 sets Ring Dips BW+15x6, 4 sets Bench Partials 135, 2 sets Speed Bench Chains 135x3, 5 sets SS W/ OH Press 80x10, 6, 6, 10 Evening Tire Dragging Maltese Cross Work Wednesday Pull Day * Tricep pump work in between back sets Deadlift 306x5, 4 sets SS w/ Lat Pump Work Front Lever x 4 Overhand Rack Row Chains 120, 125, 130, 135x3 125x3, 2 sets Ring Row BWx6, 4 sets Overhand Rack Row 138.5x6, 4 sets Lat Pulldown 113x8, 4 sets SS w/ Speed Rack Row Chains 108.5x3, 4 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; 07-12-2012 at 01:58 PM.
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#2006
07-12-2012, 04:20 PM
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Leg Day
* Arm Pump Work done between leg sets - alternating between cable curls and rope pushdowns Front Box Squat Chains 120 (+10) 160x5 170 (+10) 190x3 Front Squat Chains 155x6, 4 sets Glute Ham BWx9, 5 sets SS W/ Front Squats 150x6, 2 sets 155x6, 2 sets Speed Front Squats Chains - paused in the hole 125x3, 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
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#2007
07-13-2012, 04:11 PM
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Push Day
* Chest work supersetted with bicep pump work or band face pulls Front Squat ss w/ Chest Pump Work 100x8, 3 sets Bench 210x3 (+5 every 2 sets), 225x3, 2 sets Bench Chains 147.5x6, 4 sets Ring Dips BW+16x6, 4 sets Bench Partials 136, 2 sets Speed Bench Chains 136x3, 5 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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#2008
07-16-2012, 12:07 PM
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Sunday
Pull Day * Tricep pump work in between back sets, also did some 1 Arm Suitcase Deadlifts with my farmer's walk apparatus in between some sets. Trying to hit my abs/obliques in unique ways. Implement weighs 17 pounds and I loaded it with 100. Deadlift 311x5, 4 sets SS w/ Lat Pump Work Front Lever x 6 Overhand Rack Row Chains 120, 125, 130, 135, 125x3 Ring Row BWx6, 4 sets Overhand Rack Row 140x6, 4 sets Lat Pulldown 114x8, 4 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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#2009
07-17-2012, 12:13 PM
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Leg Day
* Rope Cable Upright Row done between leg sets Front Squat Chains - switch to regular instead of box squats 120 (+10) 160x5 170 (+10) 190x3 Front Squat Chains 157.5x6, 4 sets Glute Ham BWx10, 5 sets SS W/ Front Squats - slow descent, no lockout for constant tension 140x6, 2 sets 145x6, 2 sets Speed Front Squats Chains - paused in the hole 127.5x3, 3 sets * Knee feeling good, I think it's time to try and add back squats back in to the mix.
__________________
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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#2010
07-18-2012, 01:22 PM
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Push Day - Tuesday
* Chest work supersetted with bicep pump work or cable upright row Snatch Grip DL SS w/ Chest Pre-pump work 256, 276x5 286x5, 2 sets Bench Chains 175x3 (+5 every 2 sets) 190x3, 2 sets Bench Chains 182.5x6, 4 sets Bench Partials 137.5, 2 sets Maltese Cross Work, 4 sets SS w/ Speed Bench Chains 137.5x3, 5 sets Pull Day - Wednesday Morning - a rare morning workout * Tricep pump work in between back sets Lat Pump Work Front Lever x 6 Overhand Rack Row 142.5x6, 4 sets Overhand Rack Row Chains 100x6, 4 sets Deadlift 311x5, 4 sets SS w/ Pullups BWx6, 4 sets Lat Pulldown 115x8, 4 sets EDIT: The opportunity presented itself to workout on my lunch break (I usually workout on my lunch break but was anticipating not being able to today for scheduling reasons), so I jumped on it: More Pull Work Deadlifts 306x5, 5 sets 316x5, 2 sets Deficit Deadlift 256, 276x5 286x5, 3 sets Pullups (in between sets of deadlifts) BWx5, 12 sets * Also tricep pump sets in between back sets Last Night Bonus Workout Plyo Pushups x 3, 7 sets L-Sit 10 seconds superset with Crunches, 5 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; 07-18-2012 at 04:45 PM.
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