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  #2301  
Old 08-27-2013, 04:30 PM
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Tuesday - getting back into the lifts, part III

Squat
340, 360x1
320x3
270x5, 3 sets

Deadlift
361, 371, 381x5
361x5

Bench
270, 290x1
220x5, 3 sets
200x5, 2 sets
180x5, 2 sets
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With God's help...Mens sana in corpore sano
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  #2302  
Old 08-28-2013, 04:51 PM
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Wednesday - Deadlift, Hams, Triceps

10 rounds of the following:

A1) Deadlift - 361x5
A2) Leg Curl - 25+chain x 8
A3) Tricep Pressdown
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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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  #2303  
Old 08-30-2013, 05:37 PM
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Catskill Vacation!

http://youtu.be/RLQQ2s7x29s
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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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  #2304  
Old 08-30-2013, 05:45 PM
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Thursday - Bench

* Power clean 150x4 between sets

300x1
http://youtu.be/DqXl3Qh6V10
260x5, 4, 4, 3
235x5, 5
190 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 190 (second round stopped after 2nd 3 rep set, I was done, lol)

Bench Chains (all reps paused)
145 (+50) x 6, 3 sets

ss w/

DB Curl
24x10, 10, 7

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

Friday - A mix of stuff

Squat
320x5
280x5, 3 sets

Deadlift
361x5, 5 sets

OH Press
120x5, 6, 7, 8, 5, 6

ss w/

Leg Curl and Tricep Extensions
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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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  #2305  
Old 08-30-2013, 07:15 PM
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rickck48 rickck48 is offline
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Quote:
Originally Posted by Commander View Post
Catskill Vacation!

http://youtu.be/RLQQ2s7x29s

Thank you so much for the vacation pics. The childrens' voices sounded so good, although I heard one with not to high praise for Dad. My congrats Commander you are tops my friend.
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rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2306  
Old 09-02-2013, 08:55 PM
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Quote:
Originally Posted by rickck48 View Post
Thank you so much for the vacation pics. The childrens' voices sounded so good, although I heard one with not to high praise for Dad. My congrats Commander you are tops my friend.
Thanks, glad you enjoyed it!

------

Saturday - Upper Torso (Incline Bench & Rows)

Ring Dips
BWx10, 3 sets

* Barbell Row 120x8 between sets, various grips

240x1
210x7, 6, 5, 4
190x7+4 rest pause
170x8+4 rest pause

Flat Bench Chains - all reps paused on chest
140 (+50) x 6, 3 sets

ss w/

DB Hammer Curl

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

Monday - Legs

Leg Curl Warmup
25 + Chain x 10, 3 sets

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
290x8, 7, 4 - (wanted 6 on the last set, but still trying to get back to pre-vacation levels)
260x6+4 rest pause
230x7+5 rest pause

Squat (no chains)
175x5, 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
125x12 - no lockout, continuous tension, 2 sets

Leg Curl
25 + Chain x 10, 3 sets

* Note to Self: When hitting 290x8 pre-vacation, bodyweight was around 189. Today I was at 181.5. I will be wrapping up minicut soon, goal is to actually hit 290x8,7,6 while being 7 or 8 pounds less than when I first hit that PR.
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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; 09-03-2013 at 12:50 PM.
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  #2307  
Old 09-03-2013, 09:40 AM
Jemimasmith Jemimasmith is offline
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what wonders me most is the similarity in most of the stories which reflects the journey of a man reaching to the top from the floor .. here the terms of "top" and "floor" depends upon person to person .. and each one is enough to motivate
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Last edited by Jemimasmith; 10-03-2013 at 10:06 AM.
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  #2308  
Old 09-03-2013, 11:40 AM
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Quote:
Originally Posted by Jemimasmith View Post
what wonders me most is the similarity in most of the stories which reflects the journey of a man reaching to the top from the floor .. here the terms of "top" and "floor" depends upon person to person .. and each one is enough to motivate
Glad my story could motivate!
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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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  #2309  
Old 09-03-2013, 06:02 PM
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Tuesday - Bench

* Power clean 150x4 between sets

295x1
261x5, 4, 4, 3
236x7+3
191 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 191

Bench Chains (all reps paused)
140 (+50) x 6, 3 sets

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

DB Hammer Curl with OH Extensions
__________________

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
  #2310  
Old 09-04-2013, 04:19 PM
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* Note: Biceps still cramping from Monday night's workout: (not documented before, it was a few hours after my leg workout)

Intense squeeze on all sets, slow temps, no more than 40 seconds rest between set

OH Cable Curl behind head - 26x12, 2 sets
DB Hammer - 24x8, 3 sets
Barbell Curl - 40x8, 3 sets
DB Curl - 10x20, 2 sets (aiming for over 30 seconds TUT)

It was a quick workout too, I may have to do that one again once my biceps recover.

Wednesday - Back, Shoulders, Triceps

Front Lever - 3 holds at about 8 to 10 seconds
Front Lever - 4 reps, 2 sets

http://youtu.be/CNQd48IcslQ

(dips on video from a different day)

Deadstop Unsupported Ring Row
BWx6, 4 sets

ss w/

Ab Bench Crunches -reps to failure each set (about 8 to 12)
40, 2 sets
32.5, 4 sets

* Wasn't concerned about weight on OH press, my delts/traps were pretty pumped from occasionally supersetting this with rear and lateral raises.

OH Press
110, 120, 130, 140, 150, 160x5
140x6,5
120x6, 6
90x7
60x10, 2 sets

ss w/

Rear and lateral raises with 10 lb dumbbells

Tricep Pushdown
51x8 to 12 reps, 5 or 6 sets

* Weight didn't matter so much on OH press

----

On a different forum, there was some question as to whether my butt is coming off the bench because the up and down hip motion, so here is my bench from the side, warning, I am in my underwear, lol. As you can see, the hip motion comes from glute contraction/relaxation and butt maintains contact with the bench.

http://youtu.be/lB1yjccQd0c
__________________

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; 09-04-2013 at 06:56 PM.
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