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  #2421  
Old 01-16-2014, 06:32 PM
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Thursday - Squat and Deadlift

Squat
320x5, 3 sets
270x10

* 320x9 is my PR for a single set, but I don't believe I have ever done 320 for 3 sets of 5, while not terrible exciting, this would be a volume PR

Deadlift - all sets of 5 except noted
331, 4 sets
336, 4 sets
341, 1 set
341x8

* Still working on gradually bringing up deadlift training weights since several workouts ago I was out of the groove and messing up my lower back. Today felt great like last week, hopefully I got my groove back.

Leg Extension
70x25
70x15 + isotension
60x12 + isotension

Leg Curl (+ chains)
20 (+25) x 15, 10
__________________

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; 01-16-2014 at 08:02 PM.
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  #2422  
Old 01-17-2014, 05:12 PM
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Friday - Incline Bench

* Cable Rows 91x12 between many bench sets, 6 total

Ring Dips
BWx12, 10, 8

Incline Bench Press
250x1
220 x 7, 6, 5, 6 - Volume PR
203.5 x 7 + 4 rest pause
183.5 x 8 + 5 rest pause

Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 183.5x3

Finished with:
Fixed Bar OH Extensions - 50 reps ASAP, took 5 sets (17, 11, 10, 8, 8)
Ab Bench OH Extensions - partials and iso-holds
Externally Rotated Band Pull aparts mixed in as well
__________________

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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  #2423  
Old 01-21-2014, 01:12 PM
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Saturday - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold, 5 sets

A2) Reverse Crunch on decline bench, BWx8, 4 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 88.5x8

B2) DB Hammer
30.5x14, 14, 13+5

C1) V-Bar Pressdown
81x11, 11, 11
63x18

C2) Preacher Curl
50x13, 13, 13

D1) Lat Pulldown
102x12, 12, 12

D2) Explosive OH Press 85x18

E1) Fixed Bar OH Extension BWx10, 5 sets - trying to get past 50 reps as fast as possible

E2) Inc. DB Curl
15x11, 11, 10, 10

AB Bench OH Extension - 32.5 x pulsing reps and iso holds

Monday - Back Squat

* My Father-in-law bought me a squat pad as an early birthday present after I told him I was wrapping a small carpet scrap around the bar. It took a bit of getting used to., but I was able to have a good day. With the padding, the weight isn't quite as low as a low bar squat, but it was better than the Manta Ray. Most important thing, I could squat without irritating the area around my right scapula.

Leg Curl Warmup
25 + Chain x 15, 15, 10

Squat
360 x 1
295 x 8, 7, 6
262.5 x 7+5 rest pause
232.5 x 8+6 rest pause
202.5 x 9

Squat - hold performed with legs at about 90 degrees, below mid range ROM
170 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

Squat - constant tension/no lockout
140 x 14
120 x 15

Leg Extension
60x12
60x12 + isotension (pushing against leg extension)
50x12 + isotension

Leg Curl
20 + Chain x 15, 10, 10
15 + Chain x 10
__________________

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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  #2424  
Old 01-21-2014, 05:08 PM
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Tuesday - Incline Bench

* Cable Rows 91x12 between many bench sets, 6 total

Ring Dips
BWx12, 10, 8

Incline Bench Press
221 x 7, 6, 5, 6 - Volume PR
203.5 x 7 + 4 rest pause
183.5 x 8 + 5 rest pause

Two sets: (usually 3, short on time due to snow shoveling)
Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 183.5x3

Finished with:
Ab Bench OH Extensions - partials and iso-holds

(Usually add fixed bar extensions, but no time today)
Fixed Bar OH Extensions - 50 reps ASAP
__________________

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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  #2425  
Old 01-24-2014, 01:14 PM
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Wednesday - March for Life, Washington DC

Workout was trying to stay warm, it was about 10 degrees, but at least the sun was out!

Thursday - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold, 4 sets

A2) Reverse Crunch on decline bench, BWx9, 4 sets

A3) DB Hammer
30.5x12, 4 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 88.5x8

B2) Preacher Curl
51x12, 12, 12

C1) V-Bar Pressdown
81x12, 11, 11
63x18

C2) Band Curl, 2 sets of 25

D1) Lat Pulldown
91x12, 12, 12

D2) Explosive OH Press 86x18

E1) Fixed Bar OH Extension BWx12, 10, 8, 7 - usually try to get past 50 reps as fast as possible, but didn't have time or energy today

E2) Inc. DB Curl
15x12, 12

AB Bench OH Extension - 32.5 x pulsing reps and iso holds, 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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  #2426  
Old 01-24-2014, 05:12 PM
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Friday - Squat and Deadlift

* Could not catch my breath today, air was so cold and dry. I had to take longer rest between sets and wasn't able to do some of my finishing exercises (leg extension and leg curl)

Squat
320x6
270x10, 2 sets

Deadlift - all sets of 5 except noted
341, 5 sets
346, 5 sets
311x10

* Still working on gradually bringing up deadlift training weights

Usually I do these exercises as well, but I had no time for the reason noted above:

Leg Extension
70x25
70x15 + isotension
60x12 + isotension

Leg Curl (+ chains)
20 (+25) x 15, 10
__________________

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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  #2427  
Old 01-26-2014, 12:48 AM
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Saturday - Flat Bench

* Entire workout supersetted with Cable Rope Rows 91x12, probably 7 or 8 sets

* Stupidly went for a touch n' go PR today, not counting the 310 because it was that ugly. I made two mistakes:
1. If going for a touch n' go PR, I should have done all reps preceding it touch n' go to preserve energy, the 300 paused single before it was pretty fatiguing

2. The 300 paused single was a tie with my PR, therefore, I was attempting to hit a new PR, basically tried to do too much on one day and I didn't rest that long, probably 2 minutes between the sets.

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
300x1
310x1 touch n go (very ugly, butt came off)
242.5x7, 6, 5, 5
208.5x8+5 - rest pause
208.5x7+4 - rest pause

3 rounds:
DB Goblet Carry 85 lb (45 second to 1 minute long)
ss w/
Bench Press 208.5x3 - long pause

Finished with...
Fix Bar OH Extension BWx51 total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

Sunday - Off

Snow shoveling and dog walking
__________________

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; 01-27-2014 at 01:26 PM.
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  #2428  
Old 01-27-2014, 05:39 PM
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Monday - Legs

Here's how it went down on November 4th.

Quote:
ALL SETS (+ CHAINS)
322.5 x 5 - PR
300 x 7, 6
262.5 x 6+4 rest pause
232.5 x 7+5 rest pause
Not all the way back, but I am starting to get the strength back

Leg Curl Warmup
25 + Chain x 15, 15, 10

Squat (+ CHAINS)
270 x 8, 7, 6 - Very smooth reps
240 x 7+5 rest pause
210 x 8+6 rest pause
180 x 9

Squat - hold performed with legs at about 90 degrees, below mid range ROM
170 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

Squat
140 x 15, constant tension/no lockout

Leg Extension
50x15 + isotension (pushing against leg extension)
50x15
50x12 + isotension

Leg Curl
20 + Chain x 15, 10, 10
15 + Chain x 10
__________________

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; 01-27-2014 at 05:41 PM.
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  #2429  
Old 01-28-2014, 05:16 PM
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Tuesday - Incline Bench

* Cable Rows 91x13 between many bench sets, 7 total

Ring Dips
BWx12, 10, 9

Incline Bench Press
262.5 x 1
222.5 x 7, 6, 5, 6 - Volume PR
203.5 x 7 + 4 rest pause
183.5 x 8 + 5 rest pause

Three sets:
Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 183.5x3

Finished with:
Fixed Bar OH Extensions - 40 reps ASAP
Ab Bench OH Extensions - partials and iso-holds
__________________

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; 01-29-2014 at 01:05 PM.
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  #2430  
Old 01-29-2014, 05:27 PM
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Commander Commander is offline
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Join Date: Sep 2007
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Wednesday - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold, 4 sets

A2) DB Hammer
30.5x12, 4 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9

B2) Preacher Curl
51x13, 12, 12

C1) V-Bar Pressdown
81x12, 12, 11
63x18

C2) Inc DB Curl
15x12, 2 sets

D1) Lat Pulldown
91x13, 12, 12

D2) Explosive OH Press 87.5x18

D3) Band Curl, 3 sets of 25

E) Fixed Bar OH Extension BWx13, 10, 10, 9, 8 (50 reps ASAP)

F) AB Bench OH Extension - 32.5 x pulsing reps and iso holds, 3 sets

Through in sporadically;
Reverse Crunch on decline bench, BWx9, 4 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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