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  #2441  
Old 02-07-2014, 05:06 PM
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Friday - Flat Bench

Today was quite "blah"

Several reasons:
1. Worked a midnight shift (but honestly that usually doesn't impact me that much, not sure why it did today)
2. Hit triceps really hard on Wednesday, still fatigued
3. Tried a couple new things today and it make the workout suck worse;
a) Tried hitting some DB press after dips and before flat bench, but it had been so long since I tried DB press I was completely uncoordinated
b) Tried hitting a couple heavy sets of flat bench in continuous tension style, i.e. no lockout. Not locking out with a weight you can do 5 or 6 times sucks! I should have reserved the continuous tension style sets for my lighter sets later in the workout.

On a positive note, I did ladder pushups today (haven't done them in a while) and I really enjoyed them. I will keep them in the tool box.

Some changes are in order.

For me to continue to set PR's on bench, I need to either 1) not hit arms so hard on Wedneday or 2) combine triceps with chest day to give them an additional day of rest between bench days

My week could look like this:
Monday Squat
Tuesday Bench
Wednesday Back (light arms)
Thursday Squat/Deadlift
Friday Bench
Saturday Back/Arms

Or a regular Legs Push Pull split.
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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; 02-07-2014 at 05:16 PM.
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  #2442  
Old 02-09-2014, 05:57 AM
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Quote:
Originally Posted by Commander View Post
Friday - Flat Bench

Today was quite "blah"

Several reasons:
1. Worked a midnight shift (but honestly that usually doesn't impact me that much, not sure why it did today)
2. Hit triceps really hard on Wednesday, still fatigued
3. Tried a couple new things today and it make the workout suck worse;
a) Tried hitting some DB press after dips and before flat bench, but it had been so long since I tried DB press I was completely uncoordinated
b) Tried hitting a couple heavy sets of flat bench in continuous tension style, i.e. no lockout. Not locking out with a weight you can do 5 or 6 times sucks! I should have reserved the continuous tension style sets for my lighter sets later in the workout.

On a positive note, I did ladder pushups today (haven't done them in a while) and I really enjoyed them. I will keep them in the tool box.

Some changes are in order.

For me to continue to set PR's on bench, I need to either 1) not hit arms so hard on Wedneday or 2) combine triceps with chest day to give them an additional day of rest between bench days

My week could look like this:
Monday Squat
Tuesday Bench
Wednesday Back (light arms)
Thursday Squat/Deadlift
Friday Bench
Saturday Back/Arms

Or a regular Legs Push Pull split.
when it comes to lifting..i have changed soo many things only to regret it later
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  #2443  
Old 02-10-2014, 01:05 PM
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Originally Posted by antisteroids View Post
when it comes to lifting..i have changed soo many things only to regret it later
Yeah, some things are better left unchanged!

------

Saturday - Back, Delts, Biceps

Front Lever holds with Ab Bench Crunches

* Remainder of workout supersetted with upright cable rows or light lateral raises

Cambered Bar Row (+chains)
70x8
80x8, 3 sets

DB Deadstop
85x8, 3 sets

One Arm Barbell Row (feet placement to hit lower lat)
50x8, 3 sets

Stretchers
91x8, 2 sets

Rope Low Row
61x10, 3 sets

Ring Row holds with Cheated Lat Pulldowns, 111x?

Barbell Curls
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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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  #2444  
Old 02-10-2014, 05:18 PM
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Monday - Legs

Leg Curl Warmup
20 + Chain x 18, 15, 12

Squat (+ CHAINS)
280 x 8, 7, 6 - good sets, within 20 pounds of PR range, slowly getting strength back
247.5 x 7+5 rest pause
217.5 x 8+6 rest pause
190 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, continuous tension/no lockout, slow negative

Leg Extension
50x12 + isotension (pushing against leg extension)
Drop Set: 50x12, 40x7, 30x5 + isotension

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

Last edited by Commander; 02-11-2014 at 01:59 PM.
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  #2445  
Old 02-11-2014, 05:22 PM
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Great workout today!

Tuesday - Incline Bench/Upper back

* Cable Rows 91x13 between many bench sets, 8 total

Ring Dips
BWx12, 10, 8

Incline Bench Press
270 x 1 - PR
223.5 x 7, 6, 5, 5
205 x 7 + 4 rest pause
185 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:
Ladder Pushups, 2 sets
Ab Bench OH Extensions - partials and iso-holds
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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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  #2446  
Old 02-12-2014, 05:23 PM
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I am having a great week thus far! Enjoying my workouts and feeling good.

Wednesday - Back, Arms, Abs

Front Lever holds with Ab Bench Crunches, 3 sets

Cambered Bar Row (+ 50 chains)
95x8
105x8, 3 sets

w/ Tricep Pushdowns 61x15, 15, 71x12, 81x9

One Arm Barbell Row
50, 55, 60x8, 3 sets - feet placement to target lower lat
60x10 - regular feet placement

w/ Tricep Pushdowns 66x15, 3 sets

Stretchers
91x10, 2 sets

Rope Low Row
91x10, 3 sets

w/ Ring OH Tricep Ext. BWx10, 3 sets (I think I prefer Fixed Bar OH Extensions for a better stretch)

Ring Row holds with Cheated Lat Pulldowns, 111x6, 3 sets

Barbell Curls
40x8 + partials, 3 sets

w/ AB Bench OH Ext 40x15 reps, 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

Last edited by Commander; 02-13-2014 at 06:31 PM.
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  #2447  
Old 02-13-2014, 06:36 AM
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Quote:
Originally Posted by Commander View Post
I am having a great week thus far! Enjoying my workouts and feeling good.

Wednesday - Back, Arms, Abs

Front Lever holds with Ab Bench Crunches, 3 sets

Cambered Bar Row (+ 50 chains)
95x8
105x8, 3 sets

w/ Tricep Pushdowns 61x15, 15, 71x12, 81x9

One Arm Barbell Row
50, 55, 60x8, 3 sets - feet placement to target lower lat
60x10 - regular feet placement

w/ Tricep Pushdowns 66x15, 3 sets

Stretchers
91x10, 2 sets

Rope Low Row
91x10, 3 sets

w/ Ring OH Tricep Ext. BWx10, 3 sets (I think I prefer Fixed Bar OH Extensions for a better stretch)

Ring Row holds with Cheated Lat Pulldowns, 111x6, 3 sets

Barbell Curls
40x8 + partials, 3 sets

w/ AB Bench OH Ext 40x15 reps, 3 sets
Awesome sets! i see some killer motivation in your tone! Glad your week is going superb. Eat...Eat...Eat...Rest...Eat...and do it all again!

So where are you putting your feet for your one arm barbell rows for the lower lat? I might like your position better
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Forever.

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Last edited by Commander; 02-13-2014 at 06:31 PM.
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  #2448  
Old 02-13-2014, 06:29 PM
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Quote:
Originally Posted by Birthright1 View Post
Awesome sets! i see some killer motivation in your tone! Glad your week is going superb. Eat...Eat...Eat...Rest...Eat...and do it all again!

So where are you putting your feet for your one arm barbell rows for the lower lat? I might like your position better
Thanks Birthright!

Here is a video of John Meadows doing them;
http://www.youtube.com/watch?feature...&v=Lk4jObhffP4

The first part of the video is the lower lat focus.

Here is the foot placement for regular one arm rows to compare the difference;
http://www.youtube.com/watch?feature...&v=ER8Tt5r49DU

-------

Thursday - Legs

Leg Curl +chains
25 (+25) x 18, 15

Squats
270x10, 3 sets

Deadlifts x Suck

Felt great with the squats, then tweaked the lower back warming up for deadlift. I think it may have been from some residual fatigue from yesterday's cambered rows which I did using some momentum. I may have to revisit my plan and either wear a belt during heavy rows or skip anything that stresses the lower back before leg day.

Leg Extensions
75x20, 15, 15
60x15+isotension
60x15+isotension

Leg Curl +chains
20 (+25) x 15, 10, 10, 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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  #2449  
Old 02-14-2014, 04:03 AM
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Quote:
Originally Posted by Commander View Post
Thanks Birthright!

Here is a video of John Meadows doing them;
http://www.youtube.com/watch?feature...&v=Lk4jObhffP4

The first part of the video is the lower lat focus.

Here is the foot placement for regular one arm rows to compare the difference;
http://www.youtube.com/watch?feature...&v=ER8Tt5r49DU
Exellent!!! thanks for that. I have already decided i love the change. Careful with the back...you only have one.
__________________
Lo, there do I see my father
Lo, there do I see my mother and my sisters and my brothers
Lo, there do I see the line of my people back to the beginning
Lo, they do call to me
They bid me take my place among them in the Halls of Valhalla
Where the brave may live
Forever.

"Either you lift it or you don't."
Jesse Dawson Marunde
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  #2450  
Old 02-14-2014, 05:50 PM
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Quote:
Originally Posted by Birthright1 View Post
Exellent!!! thanks for that. I have already decided i love the change. Careful with the back...you only have one.
Good to hear, and yes, I agree about the back.

-----

Friday - Incline Bench/Upper back

* Cable Rows 96x13 between many bench sets, 8 total

Ring Dips
BWx14, 10

Incline Bench Press
255 x 1
225 x 7, 6, 5
205 x 7 + 4 rest pause
185 x 8 + 5 rest pause

OH Press
110x10, 4 sets

Fixed Bar OH Extensions 13, 11, 10, 10, 9 - Goal is 50+ reps ASAP
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets

The OH Extensions were mixed with 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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