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#2171
03-05-2013, 04:16 PM
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Tuesday - Back
Pullups BWx12, 8, 8 ss w/ Front Lever - 3 holds x 8 seconds Deadstart Ring Row w/ Ab Bench Crunch BWx8, 4 sets V-Bar Cable Row - with band 30x15 warmup 80x8, 3 sets V-Bar Cable Row - no band 120x8, 2 sets * Doing the Cable Rows with a band attached made for a really nice contraction. When I switched to my first set without the band, it flew up because I was forced to contract to quick/hard with the band on the previous set. One Arm Barbell Row 50x10, 3 sets * I always feel these nicely in my lats, but doing them after the V-Bar row allowed me to really feel it in my midback as well. Great exercise, really hits the entire back very evenly, I can even feel it in my upper back a bit.
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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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#2172
03-06-2013, 11:56 AM
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Tuesday Evening - Delts
Rear Delts and Lateral Raises Wednesday AM - Arms * Western PA was hammered with snow this morning, so I had to cut down some volume on my arm workout (just a few sets) as shoveling took me a bit longer than expected. 1. DB Hammer Curl 28.5x12, 3 sets ss w/ Tricep Rope Pressdown 41x12, 2 sets 41x12, drop set to 31x8 2. Preacher Curl 50x10, 3 sets ss w/ Landmine Shoulder Press with Band 30x15 35x15, 3 sets * Saw this in a T-Nation article, it was nice. I like to throw in a compound movement for triceps on my arm day. It had previously been DB Floor Press. That was a but tough on my pec, some my thoughts were either to eliminate the pause (which I think would make it easier on my pecs) or try something new. The top ROM of a shoulder press tends to hit the triceps well as it is, then add in the band for increased resistance, and you have a pretty effective tricep exercise. 3. Barbell Curl - slow descent 50x8, 3 sets ss w/ Ring OH Tricep Ext BWx10, 2 sets 4. Incline OH Barbell Tricep Ext 50x15, 13, 12 ss w/ Band Curl 20 reps x 3 sets Band Tricep Extensions 15 reps x 2 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 Last edited by Commander; 03-06-2013 at 12:01 PM.
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#2173
03-07-2013, 06:28 PM
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Thursday - Legs
* Right knee was hurting, not sure why really, it had been tender ever since the last leg session. Maybe the somersault squats? Although I can't see why since they are only with my bodyweight and after I am thoroughly warmed up. I decided to start with sneakers on as this usually helps me get in a groove that feels better for my knee, but it does shift the emphasis to the quads more as well. * 302.5 for 2 was a bit sloppy on the 2nd rep since I am weaker with shoes on, I have been squatting flat footed which gives me just a tad more power since you can use hamstrings more. After the first set of 8 with 257.5, my knee was feeling warmed up and good, so I took off the sneakers for the next two sets. Went for 8 reps on the last set as my legs felt "fresh" in a way once I switched to flat foot. Leg Curl Warmup 15+25 chain x 20, 15 Squat Chains (+50) 220, 240, 260, 280, 302.5x2 257.5x8, 7, 8 197.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM 143.5x5, 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 1 more round with 143.5 Split Squats 20 pounds x 2 sets of 8 reps with each leg Vertical Jumps x 3 Diet Ipdate: I am embarking on a mini-cut (started March 4th). Bodyweight average this past week was 191.5, up 21 pounds since the contest (45 weeks ago). I feel pretty lean, but as discussed in some recent posts, it may be optimal to be a bit leaner in terms of promoting lean gains with minimal fat acumulation. * It should be noted that although my average was 191.5 this past week. I started the diet at 195 after a fun birthday weekend of corned beef and cheesecake. I don't have any firm guidelines in terms of duration, going to go by the mirror. Macros leading up to the mini-cut: 3637, 69, 502, 244 (cal, fat, carbs, protein) Macros starting off the mini-cut: 2962, 68, 354, 231
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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; 03-07-2013 at 07:04 PM.
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#2174
03-08-2013, 11:52 AM
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Friday AM - Back
Front Lever 3 reps, 4 sets, last set did an isometric hold ss w/ V-Bar Cable Row - with band 80x8, 4 sets * Band gives a really nice contraction in the midback on these. Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets, last set did an isometric hold One Arm Barbell Row 50x10, 3 sets 50x10 drop 40x4 Rope Pulldown 80x12, 3 sets * I have been mixing up the back workouts lately trying to find an order of exercises that I like. I really enjoyed this one, it may be a keeper. And by keeper, I mean that I like to hit pretty much the same workout for a long period of time and just focus on slow linear periodization.
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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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#2175
03-11-2013, 11:50 AM
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Saturday - Bench
* Bandwork between sets; facepulls and external rotations Bench Press 220, 230, 240, 250, 262.5, 275x2 230x9, 8, 7, 6 (separate sets) 162.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 2 more rounds, increasing to 163.5 * Closing in on PR range without that being my goal. 275 felt really smooth for 2, I could have a had a pretty easy 3rd rep (PR is 285). In terms of volume, hitting 230 for 30 reps over 4 sets has to be a PR. Dips BWx11, 8, 8 ss w/ Barbell Row (pulling to chest to hit upperback more than lats) 115x15, 3 sets Bench Press 115x5, 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 1 more round with 115, failed at the 2 rep set Sunday Afternoon - Hiking for 2.5 hours with my sons Sunday PM - Arms 1. DB Hammer Curl 28.5x12, 3 sets 28.5x11 ss w/ Tricep Rope Pressdown 41x13, 3 sets 41x13, drop set to 31x6 2. Preacher Curl 50x10, 4 sets ss w/ Landmine Shoulder Press with Band 37.5x15, 4 sets 3. Barbell Curl - slow descent 50x8, 3 sets ss w/ Ring OH Tricep Ext BWx10, 2 sets 4. Incline OH Barbell Tricep Ext 50x15, 15, 14 ss w/ Incline Curl 22x8, 6 5. Band Curl 20 reps x 2 sets ss w/ Band Tricep Extensions 15 reps x 2 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 Last edited by Commander; 03-11-2013 at 11:53 AM.
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#2176
03-11-2013, 04:13 PM
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Monday - Deadlift
Deadlift 368.5x5, 9 sets 368.5x8 ss w/ Leg Extension 85x10, 7 sets Leg Curl 35+25 chain x 15, 10, 10 SLDL 177.5x10, 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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#2177
03-12-2013, 04:08 PM
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Tuesday - Incline Bench
* Upperback Band Work in between some sets Ring Dips BWx12, 10, 9 Incline Bench Press 190, 200, 210, 220, 232.5x2 190x8, 7, 6, 5 (separate sets) 133.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 2 more rounds increasing to 135 Ring Dips BWx10, 8, 8 ss w/ Barbell Row 115x15, 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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#2178
03-13-2013, 11:46 AM
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Tuesday Evening - Delts
Dumbbell Rear Delt and Lateral Raises Wednesday AM - Back Front Lever 3 reps, 4 sets, last set did an isometric hold ss w/ V-Bar Cable Row - with band 85x8, 4 sets * Band gives a really nice contraction in the midback on these. Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets, last set did an isometric hold One Arm Barbell Row 52.5x10, 3 sets 52.5x10 drop 42.5x4 Rope Pulldown 80x12, 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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#2179
03-15-2013, 11:45 AM
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* I hate heavy work in the morning! Back or Arms, no problem, but Bench or Legs, forget it. But, I am going on a road trip and I wanted to get this workout in.
* However, it is time for a change/deload. Two reasons: 1. I am feeling dinged up, my left shoulder and bicep are getting tender which starts to happen when I bench too heavy and too frequently. 2. First day in a long time that I didn't get either more weight or more reps. Now that was partially expected because I am used to doing this workout after being awake for several hours (which means being hydrated, having a meal in me, my CNS being more active), but never the less, it's time for a change, but mostly because of #1. * Two changes I will make: 1. I will go back to triples to keep the top set a bit lighter. 2. Also not allow myself to grind. Typically I am explosive but the last few months I have allowed some grinding on my top sets. Friday AM - Bench * Bandwork between sets; upperback Bench Press 220, 230, 240, 250, 260, 270x2 231x8, 7, 6 (separate sets) 165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 2 more rounds with 165 Dips BWx10, 8, 8 ss w/ Barbell Row (pulling to chest to hit upperback more than lats) 116x15, 3 sets Bench Press 116x5, 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 Last edited by Commander; 03-15-2013 at 11:47 AM.
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#2180
03-18-2013, 11:58 AM
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Friday Evening - Hotel Gym
* Had access to a really nice chinup bar with V-grip. Felt really natural and easy on the wrists/elbows/shoulders. Allowed for a great lat contraction. * Held peak for a squeeze at the top of each rep Chinups BWx10, 8, 6, 6, 6, 6 - resting 60-90 seconds between sets Saturday My son took 6th all-around at the Pennsylvania State Gymnastics Meet! He took 3rd in the vault! Sunday - Legs Leg Curl Warmup 25+25 chain x 20, 15, 15 Squat Chains (+50) 220, 240, (add belt) 260, 285, 305x2 260x8, 7, 6 200x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM 145x5, 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 1 more round with 145 Leg Curl 25+25 chain x 12, 3 sets Somersault Squats BWx15, 3 sets Monday AM - Arms 1. DB Hammer Curl 28.5x12, 4 sets ss w/ Tricep Rope Pressdown 41x14, 2 sets 41x13 41x13, drop set to 31x6 2. Preacher Curl 51x10, 3 sets ss w/ Landmine Shoulder Press with Band 40x15, 3 sets 3. Barbell Curl - slow descent 51x8, 2 sets ss w/ Ring OH Tricep Ext BWx10, 2 sets 4. Incline OH Barbell Tricep Ext 51x15, 15, 14 ss w/ Incline Curl 22x8, 5 5. Band Curl 20 reps x 2 sets ss w/ Band Tricep Extensions 15 reps x 2 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 Last edited by Commander; 03-18-2013 at 12:03 PM.
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