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  #2031  
Old 08-21-2012, 01:04 AM
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"My son had his 8th birthday. We had a party at his gymnastics warehouse. It was the best birthday party I ever went to. Everyone, kids and adults alike, got to play on the equipment (and NO waivers signed, it was like a flashback to simpler times). I messed around on rings, pummel horse, high bar and floor. I also got to climb a 30 foot rope attached to the ceiling two times. Then we played kickball on the floor. I got a nice workout for an off day!"
Very cool.

Putting in solid work. You are a machine. I hear good things abou the knee sleeves. IDK if you do any running or sprinting but I used to do alot and that messed up my knees every since I backed off my knees have never felt better. Also, extra hamstring work seems to help the knees.
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  #2032  
Old 08-21-2012, 04:18 PM
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The party was definitely awesome, I just wish my wife tried the rope climb. She's pretty strong from doing p90x, but she didn't want rope burns. Needless to say, I let her know she was a wuss.

Thats quite the compliment, especially coming from you! These workouts are also done in 35 minutes, just goes to show you don't have to be a slave to the gym to get in decent shape.

No, no running or sprinting, just retared squating that got my knees in trouble. Hopefully, training smarter will allow them to heal up. Definitely hitting the hamstrings regularly with frequent deadlifts, power cleans and inverted glute hams (bridge leg curls).

Tuesday - Deadlift

Deadlift
311x5, 8 sets

ss w/

Front Lever x 1, 8 sets

Deadlift
331x3, 3 sets
331x6

ss w/

Leg Extension
50x20, 4 sets

Glute Ham
BWx10, 3 sets

ss w/

Quad Stretching
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  #2033  
Old 08-22-2012, 04:09 PM
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Wednesday - Push Day

* Biceps trashed from Monday's pump work and the power cleans. Thus, chest work supersetted with upper back pump work, i.e. facepulls and band pull aparts

Bench Chains
187.5x3 (+5 every 2 sets) 197.5x3, 2 sets
202.5x3
202.5x5

Bench
188.5x6, 4 sets

Maltese Cross Work, 4 sets
ss w/
Bicep Pump

Bench Partials
143.5, 2 sets

Speed Bench Chains
143.5x3, 5 sets
143.5x6

Overhead Press - rest pause for a total of 90 seconds
117.5 x 11 + 6 + 5 + 4 = 26
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  #2034  
Old 08-23-2012, 04:58 PM
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Thursday - Deadlift - 3s

Leg Extension
50x40, 20

Deadlift
333x3 (+10 each set) 393x3
311x10

ss w/ Leg Extension - began with 55x12, working up to 70x12

Circuit: 4 times through
a) Deadlift 333x3
b) Lat Pump Work - stiff arm lat pulldowns
c) Tricep Pump Work - rope pushdowns

Glute Ham
BWx10, 3 sets ss w/ OH Tricep Extensions
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  #2035  
Old 08-24-2012, 04:10 PM
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Friday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
110, 130x3
153.5x3, 158.5x3
163.5x3, 2 sets

OH Press - 6s
137.5x6, 4 sets

Bench Press Chains - ss w/ Upright Cable Row
156x6, 4 sets

OH Press - 9s
112.5x9, 4 sets

Bench Press Chains - speed work
145x3, 5 sets

ss w/

Power Clean
137.5x3, 5 sets

Bench Press Chains - rest pause
145 x 4 + 4 + 3 + 3 + 2
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  #2036  
Old 08-27-2012, 11:56 AM
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Saturday - Deadlift and Back

a1) Deadlift, 313.5x5, 6 sets
a2) Front Lever
a3) Tricep Pump Work

b1) Hang Snatch, 110x5, 6 sets
b2) Lat Pulldown

c1) Ring Row, BW x 6, 4 sets
c2) OH Tricep Pump work
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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
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  #2037  
Old 08-27-2012, 04:10 PM
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Monday - Push Day

Pushup partials

Bench
222.5x3 (+5 every 2 sets) 232.5x3, 2 sets
237.5x3
237.5x4

Bench Chains (+50)
157.5x6, 4 sets

Ring Dips
BW+22.5x6, 4 sets

Bench Partials
145, 1 sets

Speed Bench Chains
145x3, 6 sets (4 before the overhead press, 2 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds, I cheated and this took 93 seconds
118.5 x 11 + 6 + 5 + 4 = 26
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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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  #2038  
Old 08-28-2012, 04:07 PM
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Tuesday - Deadlift and Back

a1) Deadlift, 313.5x5, 8 sets
a2) Front Lever
a3) Tricep Pump Work

b1) Deadlift 333.5x3, 4 sets
b2) Ring Row, BW x 6, 4 sets
b3) OH Tricep Pump work

c) Hang Snatch, 110x5, 5 sets

* I am falling in love with the hang snatch. Obviously, it feels awesome for your whole upper back. But as an added bonus, even though I use straps, I use a thumbless grip and my forearms get a decent pump (of course, the preceding deadlift sets helped as well). My forearms are a weakness visually speaking, so any stimulation they get is great.
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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

Last edited by Commander; 08-28-2012 at 04:10 PM.
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  #2039  
Old 08-29-2012, 04:18 PM
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Wednesday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
110, 130x3
155x3, 160x3
165x3, 2 sets

OH Press - 6s
138.5x6, 4 sets

Bench Press - ss w/ Band External Rotation
190x6, 4 sets

OH Press - 9s
113.5x9, 4 sets

Bench Press Chains - speed work
146x3, 6 sets

ss w/

Power Clean
140x3, 6 sets

Bench Press Chains - rest pause
146 x 6 + 4 + 3 + 2 + 2
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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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  #2040  
Old 08-30-2012, 04:49 PM
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Thursday - Deadlift - 3s

a1) Deadlift, 326x3 (+10 each set) 386x3, 316x10
a2) Front Lever, 7 sets of 1
a3) Tricep Pump Work

b1) Deadlift 336x3, 4 sets
b2) Ring Row, BWx6, 4 sets
b3) Box Jump x 3

c1) Hang Snatch, 112.5x5, 3 sets
c2) Lat Pulldown 113x8, 3 sets
c3) OH Tricep Extensions pump work
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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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