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  #2351  
Old 10-15-2013, 04:11 PM
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Tuesday - Incline Bench

Ring Dips
BWx12, 12, 11

Incline Bench Press
170, 190, 210, 230x1
215 x 7, 6, 5, 5 - Tie PR
192.5 x 7 + 4 rest pause
172.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Tri-Set: 4 rounds
Incline Bench Press
142.5x5
Ring Dip
BWx5
Bent Row
135x8

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
Bent Row, 100x12, 2 sets

OH Ext on ab bench
w/
Left arm isolation work
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With God's help...Mens sana in corpore sano
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  #2352  
Old 10-16-2013, 04:08 PM
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Wednesday - Arms & Misc

Front Lever, 5 holds (about 10 seconds each)
w/
First two bicep exercises

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 83.5x6
76x10, 9, 9

OH Push Press
135x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Bent Row
60x20
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
28.5x12, 2 sets

DB Hammer
29.5x11, 10, 10

Preacher Curl
52.5x10, 3 sets

Barbell Curl
42.5x8, 8, 10

Band Curl - focusing on at least 30 seconds TUT
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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  #2353  
Old 10-17-2013, 04:10 PM
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Thursday - Legs - coming off midnight shift

Leg Curl
25 (+ chain) x10, 3 sets

Squat
270x1, add belt, 320x1
320x7 - my PR is 9 reps, I was conservative today because it wasn't there today due to the midnight shift
280x10
230x10

Deadlift
376x5, 8 sets

Leg Extension (30-40 second rests)
75x30, 15, 15, 15 drop 50x7
__________________

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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  #2354  
Old 10-18-2013, 04:37 PM
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Friday - Incline Bench

Ring Dips
BWx10, 2 sets

Incline Bench PR's:
http://youtu.be/VgY1iFyGIpQ

Incline Bench Press
170, 200, 220, 240, 260x1 - PR
217.5 x 7, 6, 5, 5 - PR for reps and volume
192.5 x 7 + 4 rest pause
172.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Tri-Set: 4 rounds
Incline Bench Press, 172.5x3
Ring Dip, BWx5
Bent Row, 135x8

Tri-Set: 2 rounds
Pushups, BWx15 rep w/ periodic pauses/isometric holds
Reverse Grip Band Tricep Pressdowns
Bent Row, 100x12

OH Ext on ab bench
w/
Left arm isolation 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; 10-19-2013 at 07:02 PM.
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  #2355  
Old 10-21-2013, 04:44 PM
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Saturday - Arms

Very forgettable workout, tried some new things that I didn't really enjoy, not worth documenting

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320x1
296 x 8, 7, 6 - Rep and Volume Pr - this was tough
260 x 6+4 rest pause
230 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
180 x 5, 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
130 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+11 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets
20 + Chain x slow reps and partials, focused on TUT
__________________

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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  #2356  
Old 10-22-2013, 04:34 PM
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Tuesday - Incline Bench

Ring Dips
BWx10, 2 sets

Incline Bench Press
170, 200, 220, 240x1
220 x 7, 6, 5, 5 - PR for reps and volume
195 x 7 + 4 rest pause
175 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Tri-Set: 4 rounds
Incline Bench Press, 175x3
Ring Dip, BWx5
Bent Row, 135x8

Super-Set: 2 rounds
Pushups, BWx15 rep w/ periodic pauses/isometric holds
Bent Row, 100x12

Quad-Set: 3 rounds
OH Ext on ab bench
Left arm isolation work
Reverse Grip Band Tricep Pressdowns
Bent Row, 100x12
__________________

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
  #2357  
Old 10-23-2013, 04:11 PM
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This log is almost old enough to go to kindergarten, been logging since October 29, 2008.

Wednesday - Arms & Abs

Front Lever, 5 holds (about 10 seconds each)
w/
Ab Bench Crunch (45 for 2 sets, 40 for 3, all sets 10 reps)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 86x6
76x10, 10, 9

OH Push Press
136x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Bent Row
70x20
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
31x12, 2 sets

DB Hammer
29.5x11, 11, 10

Preacher Curl
53.5x10, 3 sets

Barbell Curl
43.5x9, 9, 10

Band Curl - focusing on at least 30 seconds TUT
1 set
__________________

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; 10-23-2013 at 04:17 PM.
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  #2358  
Old 10-24-2013, 04:05 PM
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Thursday - Legs - coming off midnight shift

Leg Curl
25 (+ chain) x10, 3 sets

Squat
270x1, 320x1, add belt, 360x1
270x10, 2 sets
220x10

Deadlift
378.5x5, 8 sets

Leg Extension (30-40 second rests)
75x30, 15, 15, 12 drop 60x10, 50x10
__________________

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
  #2359  
Old 10-25-2013, 04:17 PM
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Today was the definition of suck. Just weak and unmotivated for flat bench.

My front delts are too dominant and I tend to feel flat bench in my delts a lot. Therefore, I've been doing more incline because I feel that more in my chest. Only flat benched one other time in Ocober, and that was back on October 8th.

Darn SAID principle (Specific Adaptation to Imposed Demands). I want to still be a 300+ bencher, but I don't want to be a reverse Quasimodo with towering front delt humps, lol. But if I don't bench, I will get weaker on bench. Need to find a happy medium.

Maybe I will throw in some flat bench work on my incline bench days after getting in the majority of my incline sets.

Friday - Flat Bench

Flat bench w/ Power Cleans

OH Press w/ Lat Pulldowns
__________________

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
  #2360  
Old 10-28-2013, 11:48 AM
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Saturday - Arms & Abs

Front Lever, 5 holds (about 10 seconds each)
w/
Ab Bench Crunch (45 for 3 sets, 40 for 2, all sets 10 reps)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 87x6
76x10, 10, 10

OH Push Press
137.5x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Bent Row
120x6
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

DB Hammer
29.5x11, 11, 11

Preacher Curl
55x10, 3 sets

Barbell Curl
45x10, 10, 10

Band Curl - focusing on at least 30 seconds TUT
3 sets
Loaded Carries
__________________

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
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