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#2011
07-19-2012, 04:27 PM
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Last Night
Abs - L-sits supersetted with crunches, 5 sets. Push Day - Thursday * Chest work supersetted with bicep pump work or cable upright row Morning Bench 212.5x3 (+5 every 2 sets) 227.5x3, 2 sets Bench Chains 150x6, 4 sets Ring Dips BW+17.5x6, 4 sets Bench Partials 137.5, 2 sets Speed Bench Chains 137.5x3, 5 sets Lunch Break * Supersetted this workout with OH Press. I kept it light, 80 to 110 pounds for sets of 5. The slight knee dip/leg drive on OH press was killing me knees when my knee was hurting just a short while ago, so I ditched them. I wanted to carefully reintegrate them. Keeping it light allows me to be stricter for now and not use the knee dip even though I think my knee could handle it now. Speed Bench Chains 137.5x3, 8 sets Deficit Snatch Grip DL 256x5, 9 sets Deficit Snatch Grip DL was fun, using a snatch grip already puts you in a deficit compared to regular deadlifting. Thus, standing on blocks creates an even longer ROM and more quads are involved.
__________________
 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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#2012
07-23-2012, 12:11 PM
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Friday
Tire Work - pressing and rowing 1 Arm Suitcase Farmer's Walk 3 sets with 100 loaded and 2 sets with 120 Saturday Deadlift 316x5, 321x5, 3 sets SS w/ Lat Pump Work Front Lever x 6 Overhand Rack Row 108.5x6, 4 sets Overhand Rack Row Chains 136x6, 4 sets Ring Row BWx6, 4 sets Lat Pulldown 116.5x8, 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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#2013
07-23-2012, 04:14 PM
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Monday - Push Day
* Chest work supersetted with bicep pump work Chest Pre-pump work - partial pushups Bench Chains 177.5x3 (+5 every 2 sets) 192.5x3, 2 sets Bench 183.5x6, 4 sets Maltese Cross Work, 5 sets SS W/ OH Press 110x6, 4 sets Bench Partials 138.5, 2 sets Speed Bench Chains 138.5x3, 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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#2014
07-24-2012, 04:17 PM
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Leg Day
* Cable Upright Rope Row in between leg sets Snatch Grip Deficit DL 206, 226, 256, 276, 306, 326x5 346, 366x3 306x6, 4 sets Snatch Grip DL Chains 254 (+50) x 6, 4 sets Superset with Leg Extension - controlled reps, continuous tension 75x12, 4 sets Conventional DL Chains - super explosive 254 (+50) x 3, 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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#2015
07-25-2012, 04:17 PM
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Due to knee discomfort (not pain, just discomfort from too much front box squatting), I opted to make my quad focused leg day exercise Snatch Grip DL. Naturally, that taxes the back quite a bit, so during today's pull day, my back was already quite fatigued at the start.
Pull Day Deadlift superset with Lat Pump Work 321x5, 4 sets Front Lever x 4 Overhand Scrape Rack Rows 143.5x6, 4 sets Overhand Scrape Rack Rows Chains 101.5x6, 3 sets Pullups BW+2.5 x 6, 4 sets Lat Pulldown 118x8, 3 sets * Tricep Pump work in between back sets Note to self: I think reducing back volume is in order (and not just becase this workout was hard due to yesterday's snatch grip DL). 1) My back is already a strong point of my physique. 2) I think it takes longer for the back musculature to recover and typically less for the chest/pushing muscles to recover. I have been doing Push, Pull, Legs (not necessarily in that order), twice per week. But I may try reorganize my 6 workouts into: 3 Push (not in a row) 2 Legs (1 day quads and 1 day hamstring focused) 1 Pull (but no deadlifts) Or 3 Push 2 Pull (incorporating deadlifts) 1 Leg (quad focused)
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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; 07-25-2012 at 04:25 PM.
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#2016
07-26-2012, 04:43 PM
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Push Day
Bench 215x3 (+5 every 2 sets) 225x3, 2 sets 230x3 230x5 Bench Chains 152.5x6, 4 sets Ring Dips BW+18.5x6, 4 sets Bench Partials 138.5, 2 sets Speed Bench Chains 138.5x3, 6 sets Overhead Press - rest pause 110 x 7 + 5 + 4 + 3 + 2 * Maximum reps in 90 seconds, cleaned the weight for the first few sets, just rested it on my shoulders between the last sets of 3 and 2.
__________________
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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#2017
07-27-2012, 04:13 PM
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Leg Day
* Cable Upright Rope Row in between leg sets Leg Extension Pump Set 75x25 Snatch Grip Deficit DL 256, 276, 306, 326x5 346, 366x3 308.5x6, 4 sets - preceded this group of sets with another pump set, Leg Extension 75x20 Snatch Grip DL Chains 259 (+50) x 6, 4 sets Superset with Leg Extension - controlled reps, continuous tension 77.5x12, 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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#2018
07-30-2012, 11:55 AM
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Saturday - Push Day
* Chest work supersetted with bicep pump work Chest Pre-pump work - partial pushups Bench Chains 180x3 (+5 every 2 sets) 190x3, 2 sets 195x3 195x5 Bench 185x6, 4 sets Maltese Cross Work, 5 sets Bench Partials 140, 2 sets Speed Bench Chains 140x3, 5 sets Overhead Press - rest pause 111 x 8 + 5 + 5 + 4 = 22 (1 more than last time) * Maximum reps in 90 seconds, cleaned the weight for the first few sets, just rested it on my shoulders between the last sets of 3 and 2. Sunday Tire Dragging - upperbody
__________________
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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#2019
07-30-2012, 05:03 PM
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Monday - Pull Day
Deadlift ss w/ Lat Pump Work 326x5, 4 sets Front Lever x 4 Overhand Rack Row Chains 110x6, 4 sets 100x6, 2 sets Ring Row BWx6, 4 sets Lat Pulldown 118x8, 4 sets tri set with Ab Wheel Rollout BWx6, 4 sets and Crunches, BWx10, 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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#2020
07-31-2012, 02:26 PM
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Push Day - AM workout today
Bench 217.5x3 (+5 every 2 sets) 227.5x3, 2 sets 232.5x3 232.5x5 Bench Chains 153x6, 4 sets Ring Dips BW+20x6, 4 sets Bench Partials 140, 1 sets Speed Bench Chains 140x3, 5 sets Overhead Press - rest pause for 90 seconds 112.5 x 8 + 6 + 5 + 4 = 23
__________________
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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