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  #2261  
Old 07-09-2013, 04:33 PM
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All time PR on bench today, 305x1, no spot either. It was a bit slow and ugly, but I got it. However, I made two mistakes leading up to it:
1) I didn't rest enough after 295 (which was easy BTW). I am impatient and like to get on with my workout since I only have 35-40 minutes max.
2) I lowered it too slowly, control is one thing, but I wasted energy on the eccentric.

Tuesday - Bench

* Lat Pulldown 90x10 between sets, plus some band external rotations

Bench
295x1 - easy
305x1 - hard, lol - All time PR
258.5 x 6, 4, 4, 4 - volume PR
231 x 7+4 rest pause
183.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds of this

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets

ss/

Preacher Curl
45x13, 10, 8

Ab Bench Arm work
__________________

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; 07-09-2013 at 04:35 PM.
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  #2262  
Old 07-10-2013, 04:10 PM
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Some observations:

Since getting more serious about an arm day, I feel the rest of my training has benefitted. I speculate that is because an arm day is basically a day of for the CNS which isn't taxed too hard by my 45 lb preacher curls, lol.

Secondly, my bench has made steady improvement. I am a very chest/delt dominant presser, so I tend to struggle/miss reps at the top where the triceps take over. Since devoting more time to tricep development, my bench has been inching up.

Wednesday - Back & Arms

* Entire workout supersetted (exercises/sets don't always match)

* Greased the groove with some 5 to 7 rep sets of 120 on squats to warm up

Back:

One Arm Barbell Row
60x8, 3 sets

Close Grip Cable Row
90x12, 3 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x9
81x6
71x11
61x12, 10, 13 - used some body English on the last couple reps

OH Rope Extension
40x15
45x12
50x9
55x8
50x11
45x13
40x15, 2 sets

Stiff Arm Reverse Grip Lat Pulldown with a band (hits lats and triceps)
3 sets x rep out

Biceps:

Preacher Curl with Fat Grips
45x10, 10, 12, 9
40x9

Band Curl
2 sets, rep out
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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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  #2263  
Old 07-11-2013, 04:07 PM
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Knees a bit sore from deadlifts on Monday. I don't warm up enough for deadlifts and I paid the price. On squat day, I do more of a warmup and start lighter.

A quick comparison, before my first work set of deadlifts, I do a total of 6 reps most days (2 each at 206 and 256, 1 each at 306 and 356). On squat day I do 9 reps of squats and 38 reps of leg curls. The extra reps on leg curls really helps prepare the knee as far as I can tell.

Since my knees (right in particular) were sore starting the workout, I decided to make my own knee sleeves. I cut off the foot of an old pair of dress socks so all I had was the elastic part that covers your ankle and lower calf. I slid that up to my knees and viola, ghetto knee sleeves!

It seemed like it helped, but could just be placebo effect at this point, but it did seem to aid warmth/blood flow which is the whole idea. The real test will be how my knees feel tomorrow and the days to follow.

Thursday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
120x2, 1 - no chain
120x1 - add chain
170, 220, 270, 290 (add belt), 310x1
285 x 8, 7, 6 - Volume PR
255 x 6+4 rest pause
225 x 7+5 rest pause

Squat (no chains)
220x7
170x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
170x4, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep

Leg Curl
30 + Chain x 15, 13, 11

ss w/

Somersault Squats
BWx15, 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

Last edited by Commander; 07-11-2013 at 04:22 PM.
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  #2264  
Old 07-12-2013, 04:15 PM
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Knees feel better than normal (especially considering they were sore BEFORE hammering them with squats) so I guess the ghetto-knee sleeves helped.

Friday - Incline Bench

* Power Clean 150x3 and Band External Rotation between sets of bench

230x1
206x8, 7, 6, 5
186x7+4 rest pause
146x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)
146x7, 4, 3, 3, 2, 2

OH Press
150x9+6+4 rest pause
120x15, 2 sets

ss w/

Barbell Row
120x15, 3 sets

OH Tricep Extensions
25x20, 2 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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  #2265  
Old 07-13-2013, 09:42 PM
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Goal was to hit some heavy deadlift and then do some extra work for traps/upperback. Mission accomplished. Also threw in some tricep work.

Saturday - Deadlift

Deadlift
436x5
http://youtu.be/zAdjNWW63_o
411x6, 5
391x5, 2 sets - no belt
361x5

Power Clean
150x5, 3 sets

superset with

V-Bar Pushdown
61x12, 3 sets
61x14

Close Grip Cable Row
90, 100x12
110x12, 3 sets
100x12
90x12+3+3+3+2+2 (myoreps style)

superset with

OH Extensions

Band Arm Work, 2 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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  #2266  
Old 07-15-2013, 04:32 PM
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Sunday - Off

Spent the afternoon at the pool with my wife and boys, wrestled with my youngest and jumped on the trampoline, and vegged out with my wife playing ZombieU

Monday - Bench

* Power Cleans 150x3 between sets

Bench
270x1
248.5 x 8, 7, 6, 5 - Rep and Volume PR
232.5 x 6+3 rest pause
185x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 185

Dips
BWx7, 2 sets

ss w/

DB Hammer
29x12, 12, 10

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm Work (Conc. Curls and OH Ext)
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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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  #2267  
Old 07-16-2013, 04:18 PM
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For some reason, right knee was really bothering me. I could feel myself shifting my weight to my left leg as I worked up to my single with 330. However, once I lowered the weight a tad for my first work set, it seemed to be sufficiently warmed up and I could squat evenly.

EDIT: I did work a midnight shift last night, I know that lack of sleep sometimes causes my joints to be sore. Add that to a knee that is already finicky and that may explain why it was worse than normal today.

EDIT #2: It was also my 3rd leg session in 6 days, hitting PR's in all 3 sessions, that may have something to do with the knees being sore.

In spite of the pain, I hit a nice PR with 315x5 chain squats.

Tuesday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
315 x 5 - Rep PR
285 x 8, 7
255 x 6+4 rest pause
225 x 7+5 rest pause

Squat (no chains)
170x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest

Leg Curl
30 + Chain x 15, 13, 11, 10

ss w/

Somersault Squats
BWx16, 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

Last edited by Commander; 07-17-2013 at 04:41 PM.
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  #2268  
Old 07-17-2013, 04:45 PM
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Wednesday - Back & Arms

* Entire workout supersetted (exercises/sets don't always match)

Back:

Chinups
BWx10, 8, 8

One Arm Barbell Row
60x8, 3 sets

Stiff Arm Pulldowns
several sets throughout workout

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x10, 3 sets

Floor Press
160x10+3+3 (myoreps style), 3 sets

OH Rope Extension
45x15, 13
40x13, ?
35x13? - start to lose track, really just going for the pump

Biceps:

DB Hammer
29x12, 3 sets

Preacher Curl with Fat Grips
50x10, 9, 7
40x11

Band Curl
3 sets, rep out
__________________

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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  #2269  
Old 07-18-2013, 05:00 PM
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The band face pull/external rotations gave me a good pump in the traps which made the OH Press/Barbell Row superset wicked. My traps were really on fire, it was a good feeling.

Thursday - Incline Bench

* Band Face Pull/External Rotation between sets of bench

230x1
207.5x8, 7, 6, 5 - Volume and Rep PR
187.5x5, 4, 3 - 30 seconds rest
167.5x7, 5, 4 - 30 seconds rest
147.5x9, 6, 4, 3 - 30 seconds rest

OH Press Strict
70x12, 3 sets

ss w/

Barbell Row - went lighter than normal since I might deadlift tomorrow
100x12, 3 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm Work (Conc. Curls)
__________________

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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  #2270  
Old 07-19-2013, 04:23 PM
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First session I went into in a long while without much of a plan besides wanting to crush my back.

I usually have some specific target numbers to hit, but not today.

Friday - Back

Barbell Row ss w/ Band Pullaparts
100, 120, 140, 160, 180x8
160, 140, 120x8
100x12

T-Bar ss w/ Band Face Pull
100x10, 5 sets

Deadlift
311x10, 3 sets

ss w/

Lat Pulldown
90x12, 12, 9 (out of breath from deadlifts)

T-Bar burnout
100x10+5+3
__________________

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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