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  #2121  
Old 12-19-2012, 06:42 PM
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Quote:
Originally Posted by superbilt View Post
Tons of work in here. Any specific goals?
1. Hypertrophy - all over. I just need size everywhere in my opinion.

2. Being consistent (related to first goal obviously) - my wife and I are legal guardians of a 3.5 year old (and not an easy 3.5 year old either), big change from my kids who are 8 and 12 and starting to mature and be self sufficient in certain age appropriate areas of their life. I have had to rearrange my schedule, lose sleep, etc, to get in workouts. I feel if I can be consistent through this, than I can handle anything.

Thanks for checking in.

Off today - 1) because I hit it hard 8 days in a row 2) Didn't have a quiet workout to do this morning (back is my quietest workout and I didn't want to hit back right after deadlifts and squats).
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  #2122  
Old 12-20-2012, 05:39 PM
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Thurday - OH Press

* Some Bicep Pump Work mixed in

OH Press (clean to start each set)
110 (+10 each set) 180x3
192.5x3
175x5, 2 - cluster (resting in the rack position)
175x4, 2 - cluster
175x4, 2 - cluster
131x4, 4, 3, 3, 2, 2, 1, 1
131x4, 4, 3, 3, 2, 2, 1, 1
91x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Bench Press w/ Rear delts/Band Pull aparts
120x15
120x13 - 1 board
120x10 - 2 board
100x10
100x10 - 1 board
100x10 - 2 board
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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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  #2123  
Old 12-21-2012, 12:46 PM
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Thursday Night - Back/Triceps - knew I wouldn't be working out tomorrow, so squeezed it in late at night

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
140x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
140x1 - 5 second isometric hold

Feet Support Ring Rows
1 set to failure
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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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  #2124  
Old 12-24-2012, 12:53 PM
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* Wanted to squat, knee wasn't having it

Sunday - Deadlift/Traps

Deadlift
351x5, 9 sets
351x8
261x4,4,3,3,2,2,1,1 - 10 second rest between mini sets

Superset with

Feet Supported Ring Row (focus on upperback)
BWx10, pause at bottom to reduce momentum

and

Leg Extension - just to get some blood to the knees/quads
50x15
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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; 12-24-2012 at 06:29 PM.
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  #2125  
Old 12-24-2012, 06:28 PM
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* I have been squatting pretty well after deadlift day, I'm weird!

Monday - Legs

Squat Chains (+50)
230, 240, 250, 260, 265, 270x3
250x3, 2 sets
240x8 total reps - cluster set - pauses and reracks for a few seconds
240x8 total reps - 2nd cluster set
185x6, 3 sets - last rep paused on the hole on these sets, slow negative as well
185x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed in the bottom ROM
125x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Glute Ham Curl
BWx10, 3 sets

superset with

Vertical Jump - full reset
3 sets of 3
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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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  #2126  
Old 12-27-2012, 12:49 PM
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Merry Christmas my fellow ABCers!

Tuesday - Bench

* First time going heavy on the bench in a couple months, my shoulder took it well. Strength has taken a hit, but what can you do, my shoulder needed to heal.

* Rear delt work between sets

Pin Press
170, 180, 190, 200, 210, 220, 225, 230x3
207.5x7 - cluster set (10 second rest between singles, 90% of max 3 rep set)
207.5x6 - cluster set
207.5x5 - cluster set
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Full Bench Press - (40% of max 3 rep set)
90x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
95x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Wednesday - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
141x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
141x1 - 5 second isometric hold
96x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
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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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  #2127  
Old 12-27-2012, 05:06 PM
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Thursday - OH Press

OH Press (clean to start each set)
130 (+10 each set) 190x3
195x3
175x7
175x7
175x6
132.5x4, 4, 3, 3, 2, 2, 1, 1
132.5x4, 4, 3, 3, 2, 2, 1, 1
92.5x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Bench Press w/ Band Pull aparts
120x15
120x14 - 1 board
120x11 - 2 board
100x11
100x11 - 1 board
100x11 - 2 board
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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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  #2128  
Old 12-31-2012, 12:45 PM
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Saturday - Legs

Squat Chains (+50)
230, 240, 250, 260, 265, 272.5x3
241x8 total reps - cluster set - pauses and reracks for a few seconds
241x8 total reps - 2nd cluster set
241x6 total reps - 3rd cluster set
186x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets
186x6, 2 sets - last rep paused on the hole on these sets, slow negative as well

Squat (no chains) - hold performed in the bottom ROM
126x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Vertical Jump - full reset
3 sets of 3

superset with DB Swings
__________________

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
  #2129  
Old 01-02-2013, 01:14 PM
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Tuesday - Deadlift

Deadlift
351x5, 5 sets
356x5, 4 sets
352x8

Superset with

Leg Extension
75x10, 9 sets

Vertical Jump
3 sets of 3

Glute Ham Curl
BWx10, 3 sets

* Lats are sorer than normal from deadlifting, I don't mind though, I love a sore back.

Biceps - 30 seconds rest between sets

DB Hammer - hold peak contraction
22x10, 3 sets

DB Incline - 3 second negative
12x8, 3 sets

Barbell Curl - slow negative
45x8, 3 sets

* Total arm workout took 9 minutes after the deadlifts. It was a worthwile investment, my biceps are smoked today.
__________________

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; 01-04-2013 at 12:48 PM.
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  #2130  
Old 01-02-2013, 05:18 PM
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Wednesday - Bench

* Rear delt work between sets

Pin Press
170, 180, 190, 200, 210, 220, 230, 240x3
215x7 - cluster set (10 second rest between singles, 90% of max 3 rep set)
215x7 - cluster set
215x6 - cluster set
146x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 146

Full Bench Press - (40% of max 3 rep set)
95x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Triceps - 30 seconds rest

* If I want to be a bodybuilder, I really need to start taking arms seriously

Rope Pushdown
35x10, 2 sets

OH Extension (on suspension trainer)
BWx8, 3 sets

Close Grip Pushups
2 sets to failure
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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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