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  #2361  
Old 10-28-2013, 04:17 PM
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Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320, 330x1
297.5 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
182.5 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
132.5 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+12.5 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
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With God's help...Mens sana in corpore sano
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  #2362  
Old 10-30-2013, 04:20 PM
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Tuesday - Incline Bench

Ring Dips
BWx12, 2 sets

Incline Bench Press
170, 200, 220, 232.5x1
222.5 x 6, 5, 4, 4
197.5 x 7 + 4 rest pause
177.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x5, 5 sets

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

Super-Set: 2 rounds
Flat Bench, 175x6, 5, 1 board x 5, 2 board x 5 - all reps paused
Bent Row, 100x12, 3 sets

OH Ext on ab bench w/ Left arm isolation work

Loaded Carries

Wednesday - Arms & Abs

Front Lever, 4 holds (about 10 seconds each)
w/
Ab Bench Crunch (32.5x15, 4 sets)

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

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 88x6
76x11, 10, 10

OH Push Press
138.5x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Lat Pulldown 111x8
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

DB Hammer
30.5x10, 10, 10

Preacher Curl
55x11, 10, 10

Barbell Curl
45x11, 10, 10
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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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  #2363  
Old 10-31-2013, 04:04 PM
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Thursday - Legs

Leg Curl
25 (+ chain) x10, 3 sets

Squat
335x5
280x10
220x15

* 335 felt heavier than I would have liked. I should have activated with a heavier single first, I typically do well training squat and bench like that. Goal is to stick with sets of 5 on this leg day and see how much I can work up to. I hit 350x4 way back, so I hope to keep adding 2.5 pounds for at least 5 or 6 sessions.

Deadlift
381x5, 8 sets (6 reps on final set)

Leg Extension (40 second rests)
75x30, 15, 12
70x11 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

Last edited by Commander; 10-31-2013 at 04:06 PM.
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  #2364  
Old 11-01-2013, 05:00 PM
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* Trying something new. Delts have been taking brunt of workout load lately, so I got a good chest pump going with 3 sets of dips (like I do on my incline days). Additionally, I paused all reps and focused on exploding and using more chest.

Obviously, with the dips and then the paused reps, I had to lighten the weight, but it really allowed me to be more explosive which felt great and I think I also got some more tricep stimulation by finishing strong.

Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
270x1
225x7, 6, 5, 5
195x8+4 - rest pause
195x7+4 - rest pause

Tri-Set: 4 rounds
Bent Row 140x8
Flat Bench 195x3
Ring Dip BWx5

Superset: 3 rounds
Bent Row 100x12
Board Press 175x7,6 one board, 175x6 two board

OH Ext on Ab Bench
32.5x10, 3 sets

DB Goblet Carry
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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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  #2365  
Old 11-02-2013, 12:48 AM
lionelxxl lionelxxl is offline
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Hi Tim, how exactly are you performing the DB Goblet carries? Curious, but why do you do them? As a GPP or finisher exercise? Or are you trying to train/re-inforce a certain movement pattern?

Anyway, thanks and great great log. Lots to read and learn from!
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  #2366  
Old 11-02-2013, 09:53 PM
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Quote:
Originally Posted by lionelxxl View Post
Hi Tim, how exactly are you performing the DB Goblet carries? Curious, but why do you do them? As a GPP or finisher exercise? Or are you trying to train/re-inforce a certain movement pattern?

Anyway, thanks and great great log. Lots to read and learn from!
Hi,
Thanks for checking in, this article should answer your questions:
http://www.t-nation.com/training/tim...raps-arms-core
This thread was also very helpful:
http://tnation.t-nation.com/free_onl...asyhard_gainer

------

Saturday - Back & Arms

A1) Snatch Grip High Pull
110x5,
120x5, 4 sets
110x5

A2) High Cable Row
61x10, 4 sets (didn't include in every round)

A3) Front Lever
BWx10 second isometric hold

B1) V-Bar Pressdown
51x15, 61x12, 71x9, 88.5x6

B2) DB Hammer
30.5x11, 11, 10

C1) V-Bar Pressdown
76x12, 11, 10
61x15

C2) Preacher Curl
55x11, 11, 10

D1) Lat Pulldown
111x8, 3 sets

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx15, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Barbell Curl, close grip
45x10, 2 sets

DB Farmer's Walks
2 sets, 1 minute long each

* I really enjoyed this workout!
__________________

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; 11-02-2013 at 09:57 PM.
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  #2367  
Old 11-04-2013, 05:10 PM
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* This was a great workout, form was really solid on squats.

On top of my right scapula has been really sore because of my right arm not being as flexible and this changes how the bar sits on that side. The pain was a really good reminder to pull my right side back more to help the bar sit on top of muscle, not just bone. That helped reinforce a really tight back and good form.

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320, 340x1
322.5 x 5 - PR
300 x 7, 6
262.5 x 6+4 rest pause
232.5 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
185 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
135 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+13.5 x 30

Leg Curl
26 + Chain x 8, 3 sets
21 + Chain x 8, 2 sets
21 + 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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  #2368  
Old 11-06-2013, 01:11 PM
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Tuesday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 220, 240, 262.5x1 - PR
223.5 x 6, 5, 4, 4 - Rep and Volume PR
197.5 x 7 + 4 rest pause
177.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x5, 5 sets

Tri-Set: 4 rounds
Incline Bench Press, 177.5x3 - all reps paused
Ring Dip, BWx5
Bent Row, 140x8

Super-Set: 3 rounds
Flat Bench, 177.5 1 board x 6, 6; 2 board x 6 - all reps paused
Bent Row, 100x12, 3 sets

OH Ext on ab bench w/ Left arm isolation work

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
  #2369  
Old 11-06-2013, 06:14 PM
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Wednesday - Back & Arms

A1) Front Lever
BWx10 second isometric hold

A2) Ab Bench Crunches

B1) V-Bar Pressdown
51x15, 61x12, 71x9, 88.5x7

B2) DB Hammer
30.5x11, 11, 11

C1) V-Bar Pressdown
76x12, 11, 11
61x15

C2) Preacher Curl
55x11, 11, 11

D1) Lat Pulldown
113.5x8, 3 sets

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx15, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Barbell Curl, close grip
45x11, 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
Reply With Quote
  #2370  
Old 11-07-2013, 05:17 PM
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* I chose front squats today because the bruise on top of my right scapula is still tender from having a bar on it too often (due to poor flexibility in my right arm/shoulder)

Thursday - Legs

Leg Curl
25 (+ chain) x10, 3 sets

Front Squat
220x5
180x10
140x15

Deadlift
383.5x5, 8 sets
311x10

Leg Extension (40 second rests)
75x30, 15, 15
70x15 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
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