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  #2311  
Old 09-06-2013, 04:10 PM
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Thursday - Arms

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

Highlights:
http://youtu.be/y2JPbPFbsdg

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x9
81x6
71x10, 9, 9

OH Top Half Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
80x10, 3 sets

OH Incline Barbell Extension
50x10 to 15 reps, 4 sets

Biceps:

DB Hammer - really focusing on squeezing biceps and squeezing the DB
24x12, 12, 11, 10, 9

Barbell Curl
40x8, 4 sets

DB Curl - slow tempo, about 40 seconds TUT
10x20, 2 sets

Band Curl
3 sets, rep out
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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; 09-06-2013 at 05:22 PM.
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  #2312  
Old 09-06-2013, 04:14 PM
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Friday - Legs

Squat
120, 170, 220, 270, 320x5
270, 220x5

Deadlift - used belt today, I typically don't
361, 381, 391x5
401x5, 3 sets
393.5x5, 2 sets
381x5

Leg Curl
25 (+chain) x8, 8, 8,
15 (+chain) x8, 7+4
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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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  #2313  
Old 09-07-2013, 10:24 PM
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I watched your Thursday work on arms. This was a great show, man I wish I could get back like that and some day I will. Thanks for the encouragement. RTR!
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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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  #2314  
Old 09-09-2013, 02:14 PM
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Quote:
Originally Posted by rickck48 View Post
I watched your Thursday work on arms. This was a great show, man I wish I could get back like that and some day I will. Thanks for the encouragement. RTR!
Thanks Rick!

------

Saturday - Bench

Nothing special, felt weak...wait, not just a feeling, I was weak.

* Learning a lesson; vacation + mini-cut = lowered strength

Obviously time off impacts strength, and lowering carbs/calories can impact strength as well. Well, combining the two isn't smart, lol.

I started a mini-cut 1 week before vacation and then continued it 2 more weeks after vacation. So after 9 days of inactivity for some muscles, I made it that much harder to get back to normal by limiting their carbs/fuel.

In the future, I would time my mini-cut to by OVER by the start of vacation, and then immediately go back to a normal diet after vacation to allow my body to recover/normalize as quickly as possible.
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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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  #2315  
Old 09-09-2013, 04:39 PM
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Quote:
Originally Posted by Commander View Post
This leg workout was unreal, 281 for the Rep and Volume PR was smooth. Not going to say it was easy, but all quality reps. Everything just felt great the entire workout.

Monday - Legs

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

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
281x8, 7, 6 - Rep PR and volume
246x6+4 rest pause
223x6+4 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
163x5, 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
163 x same format as previous set, but started at 4 reps

Leg Curl
30 + Chain x 15, 15, 11
25 + Chain x 11, drop 20 + Chain x partials + iso-hold

ss w/

Somersault Squats
BWx15, 3 sets
Quote above was June 16th of this year. It was when my bodyweight was the same as it is now.

I decided since my strength took a hit, I would essentially deload to the weight/reps I was hitting at this bodyweight and work back up.

I added a bit of weight on the back off sets to still feel like I am making some progress.

Monday - Legs

Leg Curl Warmup
250 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, 290 (add belt), 310x1
281x8, 7, 6
251x6+4 rest pause (5 more than June 16th)
226x6+4 rest pause (2.5 more than June 16th)

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
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
120x12, constant tension/no lockout

Bodyweight Squats - constant tension/no lockout
BWx27

Leg Curl - goal is 5 sets, I was able to get in 6
25 + Chain x 8, 3 sets
20 + Chain x 8, 1 set
15 + Chain x 8, 2 sets

* Goal to focus more on hamstrings, added 1 more set before squats (4 vs. 3) and made it a point to get in at least 5 sets at the end of the workout.
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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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  #2316  
Old 09-10-2013, 02:06 PM
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Self Evaluation:

Tried to give an honest evaluation of myself, and determined my weak points are (practically everything, lol):

Arm size
Hamstring size
Thigh and Calve leanness
Ab thickness
Rear/Lateral delt size
Upperback size

Changes to work on those areas:

Squat Day - more hamstring work both at the beginning and the end of the workout. Plus more higher rep/continuous tension sets.

Deadlift Day - thinking about including occlusion again to help with leanness. Also considering doing some higher rep calve work (I never touch calves).

Bench Day - more chain work (for triceps). More supersets/active rest with upperback hypertrophy work. Pecs/front delts are a strength, so considering cutting some volume on presses and adding in some more direct arm or back work.

Back Day - I find it easy to superset weighted ab crunches on back day but I haven't been doing it. I really need to make abs a priority to get them thicker.

Arm Days - since this day isn't very taxing, I can easily add in some rear and lateral delt work.
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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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  #2317  
Old 09-10-2013, 04:26 PM
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From June 15th...

Quote:
Originally Posted by Commander View Post
Saturday - Bench

* Slightly less volume than normal, pushups felt easy because I had more left in the tank than I normally do towards the end of my workout.

Bench
290x1 - felt great
250x6, 5, 4, 4
225x6+4 rest pause
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Dips
BWx9, 8, 8

ss w/

DB Hammer
29x11, 11, 10

Pushups
3 sets

Ab Bench Arm work
Like yesterday, I am taking my training weights down, based on the last time I was this bodyweight (181 to 182 ish).

Tuesday - Bench

* Power Clean 150x4 between bench sets, 6 total sets

Bench
280x1 - felt heavier than it should have
250x6, 5, 5 - these sets went well
230x7+4 rest pause (went heavier than June 15th by 5 pounds)
220x6+4
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 120x8 between chain sets

Bench Chains
140(+50)x6, 5 sets

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

w/

DB Hammer Curl
24x12, 10

Ab Bench OH Extensions 3 sets

w/

Band Pullaparts

------
Aside from 280x1 feeling heavy, this was a great workout.
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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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  #2318  
Old 09-11-2013, 04:38 PM
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Tuesday Evening - Tire Dragging

Upper Body - Press and Rows

Wednesday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
w/
Underhand Bent Row
120x5, 4 sets

DB Hammer
29x10, 3 sets
w/
V-Bar Pushdown with Fat Grips
71x8 , 3 sets

Preacher Curl
50x10, 10, 8
w/
OH Push Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
120x10, 3 sets

Inc DB Curl
10x12, 3 sets
w/
OH Incline Barbell Extension
50x12, 3 sets

Ab Bench OH Ext
w/
Band Curls
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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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  #2319  
Old 09-12-2013, 04:13 PM
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Wednesday Evening - Delts

Rear and Lateral Delts a la Meadows style

Thursday - Legs

Leg Curl
25 (+ chain) x10, 3sets

Squat
360x1
320x6
270x10
220x10

Deadlift
361x5, 8 sets

Occluded Leg Extension
50x30, 15, 15

Leg Curl
25 (+ chain) x8, 2 sets

* I am pleased. 320x6 was solid. PR is 9, but I know the last couple were grinders on the 9 rep set.

* Also, hit both goals today of:
1) Increasing hamstring work (5 sets as compared to 3 last time I did this workout)
2) Increasing leg leanness work - the occluded leg 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

Last edited by Commander; 09-12-2013 at 04:16 PM.
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  #2320  
Old 09-13-2013, 04:35 PM
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From June 18th...

Quote:
Originally Posted by Commander View Post
Tuesday - Incline Bench

* Power Clean between many sets 150x3

Ring Dips
BWx12, 12, 10

Incline Bench Press
170,190, 210, 230, 240x1
203 x 8, 7, 6, 5
183 x 7 + 4 rest pause
141 x 4, 4, 3, 3, 2, 2, 1, 1 - mini sets 10 seconds rest

Dips
BWx8, 3 sets
ss w/
Barbell Row

OH Press
122.5 x 15+10+8 (rest pause)

Pushups
ss w/
Bicep Band Curl
* Trying to improve upon when I was last at this bodyweight.

Friday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 190, 210, 230, 240x1
203 x 8, 7, 6, 5
183 x 7 + 4 rest pause
163 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Slight Decline Bench Chains
145 (+50) x 6, 5 sets
ss w/
Bent Row, 120x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
DB Hammer Curl
29x10, 10

OH Ext on ab bench, 35x12, 3 sets
ss w/
Band Pull aparts
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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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