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  #2011  
Old 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.
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  #2012  
Old 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
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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  
Old 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
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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  
Old 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
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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  
Old 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  
Old 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.
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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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  #2017  
Old 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  
Old 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
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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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  #2019  
Old 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
Reply With Quote
  #2020  
Old 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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