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  #2001  
Old 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
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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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  #2002  
Old 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  
Old 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  
Old 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  
Old 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  
Old 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
Reply With Quote
  #2007  
Old 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
Reply With Quote
  #2008  
Old 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
Reply With Quote
  #2009  
Old 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
Reply With Quote
  #2010  
Old 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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