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#2181
03-19-2013, 04:20 PM
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Tuesday - Bench
* Bandwork between sets; upperback Bench Press Chains (+50) - paused at bottom briefly 170, 190, 200, 210, 220, 230x2 200x8, 6, 5, 5 170x6, 3 sets Bench Press (no chains) 165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 1 more round with 165 Dips BWx9, 7, 7 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
__________________
 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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#2182
03-20-2013, 11:57 AM
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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 53.5x10, 3 sets 53.5x10 drop 43.5x4 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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#2183
03-22-2013, 02:32 PM
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Wednesday Evening - Delts
DB Rear and Lateral Raises Thursday afternoon - Deadlift Deadlift 371x5, 9 sets 371x8 ss w/ Leg Extension 87.5x10, 7 sets Leg Curl 35+25 chain x 15, 11, 10 SLDL 18010, 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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#2184
03-25-2013, 12:21 PM
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Friday - Bench
* Upperback work in between some sets * Bench felt AWESOME today. 280 was dominated for 2 reps (as much as you can dominate 93% of a touch n' go max). All reps on 231 were explosive, it may not have looked explosive to an observer based on bar speed, but I was really focused. Had great tightness, nice arch, squeezing the bar, everything was clicking. Bench Press 220, 230, 240, 250, 260, 270, 280x2 231x8, 7, 6 165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest 1 more round with 165 Ring Dips BWx7, 6, 6, 8 ss w/ Barbell Row (pulling to chest to hit upperback more than lats) 117.5x15, 3 sets Bench (Chains) 117.5 (+50) x 5, 3 sets * Changed thing up slightly. Instead of higher rep finisher, I went explosive on Bench Press with Chains. Also threw in an extra set of dips as they nail the chest nicely. Felt great. Saturday - Messed around at a hotel gym My oldest son competed in a statewide mathematics event Sunday - Legs Leg Curl Warmup 50x20, 3 sets Squat Chains (+50) 220, 240, 260, (add belt) 280, 300x2, 307.5x2 261x8, 8, 6 201x4, 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 146x5, 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 146 Leg Curl 60x12, 2 sets 60x13 Somersault Squats BWx15, 3 sets Monday AM - Arms 1. DB Hammer Curl 28.5x12, 4 sets ss w/ Tricep Rope Pressdown 41x15, 2 sets 41x14 41x14, drop set to 31x6 2. Preacher Curl 52.5x10, 3 sets 40x10 ss w/ Landmine Shoulder Press with Band, then 1.5 Pushups (repeat top half ROM), and some DB Floor Press * I don't really care for the landmine shoulder press, so I ditched them after 1 set in favor of 2 other compound movements today. I think I will settle back on DB Floor Press for next workout. 3. Barbell Curl - slow descent 40x8, 3 sets ss w/ Ring OH Tricep Ext - ditched these in favor of more barbell OH extensions BWx10, 1 set 4. Incline OH Barbell Tricep Ext 51x15, 15, 15, 12 ss w/ Incline Curl 22x8, 6 5. Band Curl 20 reps x 2 sets ss w/ Band Tricep Extensions 15 reps x 2 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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#2185
03-26-2013, 04:07 PM
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Tuesday - Incline Bench
* Upperback Band Work in between some sets Ring Dips BWx12, 10, 10 Incline Bench Press 190, 200, 210, 222.5, 235x2 191x8, 7, 6, 5 (separate sets) 136x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 1 more round with 136 Ring Dips BWx8, 7, 8, 8 ss w/ Barbell Row 117.5x15, 3 sets Speed Bench (Chains) 117.5 (+50) x 5, 3 sets ss w/ Maltese Cross Holds * Haven't done the maltese cross hold in a while, I forgot how much I like them.
__________________
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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#2186
03-28-2013, 07:56 PM
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Still going strong I see. Good stuff!
__________________
"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#2187
03-30-2013, 12:55 AM
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Quote:
----- Wednesday - Deadlift Leg Curl 25+25 chain x 20, 3 sets Deadlift 371, 381, 391, 401x5 371x5 311x10, 2 sets ss w/ Leg Extension 90x10, 7 sets Rack Deadlift with Shrug Hold 306x8, 3 sets ss w/ Leg Curl SLDL 182.5x10, 3 sets Thursday AM - Back Front Lever 14 total reps over 4 sets, last set did an isometric hold ss w/ Lat Pulldown 100x10, 4 sets Deadstart Ring Row w/ Ab Bench Crunch BWx6, 4 sets, last set did an isometric hold One Arm Barbell Row 55x10, 4 sets Rope Pulldown 80x12, 3 sets Friday - Chest Bench Press 220, 240, 250, 260, 270, 282.5x2 232.5x8, 7, 6, 5 207.5x6+3 rest pause 167.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest Ring Dips BWx8, 7, 7, 8 ss w/ Barbell Row (pulling to chest to hit upperback more than lats) 117.5x15, 3 sets Bench (Chains) 117.5 (+50) x 5, 3 sets ss w/ Maltese Cross Holds
__________________
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; 03-30-2013 at 12:59 AM.
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#2188
04-01-2013, 02:51 PM
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Saturday - Legs
Leg Curl Warmup Squat Chains (+50) 220, 240, 260, (add belt) 280, 300, 310, 320x1 262.5x8, 8, 7 202.5x4, 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 150x5, 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 150 Leg Curl 35 + 25 lb chains x15 ? (can't really remember), 3 sets 35 + 25 lb chains x10 drop set to 25+25 lb chains 25 + 25 lb chains x 10 plus partials Split Squats 10 pound dumbbells x8 each leg, 3 sets Sunday - Incline Bench * Power Cleans in between some sets; 150 pounds x 3 to 5 reps, just going by feel Ring Dips BWx12, 10, 10 Incline Bench Press 190, 205, 215, 227.5, 237.5x2 192.5x8, 7, 6, 5 (separate sets) 137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 1 more round with 137.5 Ring Dips BWx8, 7, 8, 8 ss w/ Barbell Row 118.5x15, 3 sets Speed Bench (Chains) 120 (+50) x 5, 3 sets ss w/ Maltese Cross Holds
__________________
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; 04-01-2013 at 02:56 PM.
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#2189
04-03-2013, 04:17 PM
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Monday and Tuesday - Off
I tend to workout daily because you never know when life will hit you. Case in point, had to take Monday and Tuesday off, but I had 8 straight days of workouts (and 14 out of last 15 days) prior to those days off. So after that kind of streak, no big deal missing two days. Wednesday - Deadlift Deadlift 373.5x5, 9 sets 373.5x8 ss w/ Leg Extension 92.5x10, 7 sets Leg Curl 35+25 chain x 15, 10 35+25 chain x 8, drop set to 25+25 chain x 4, then partials 25+25 chain x 8, then partials SLDL 125x10, 2 sets * 53 reps at 76% of my Deadlift max is getting VERY nauseating! I may have to mix it my variety, I may have milked this for all it is worth.
__________________
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; 04-03-2013 at 04:23 PM.
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#2190
04-04-2013, 04:20 PM
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Thursday - Chest
* Power Cleans and Hang Cleans between some sets, 150x3 to 5 reps * Very happy with 290x1, my PR for touch and go is 300. I had a spotter for 300 just in case. Hitting 290 with very little rest after 280, no attempts to psych up and no spotter was pleasing. Bench Press 220, 240, 260, 280, 290x1 233.5x8, 7, 6, 5 208.5x6+4 rest pause 168.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest Ring Dips BWx8, 7, 7, 8 ss w/ Barbell Row (pulling to chest to hit upperback more than lats) 120x15, 3 sets Bench (Chains) 125 (+50) x 5, 3 sets ss w/ Maltese Cross Holds
__________________
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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