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  #2461  
Old 02-24-2014, 05:58 PM
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Monday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 41x11, 3 sets

Tri-set:
Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 62.5x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
93x11, 11

Tri-set:
Rope Low Row
93x12, 11, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Band Pullaparts

Ring Row holds with Cheated Lat Pulldowns, 111x8, 3 sets

Preacher Curls 42.5x15, 15, 10
w/ Band Pullaparts isometric hold
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Last edited by Commander; 02-27-2014 at 03:38 PM.
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  #2462  
Old 02-25-2014, 05:11 PM
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Back on February 10th, here's what went down...
Quote:
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
...then I tweaked my back and haven't squatted heavy in the last 2 weeks.

At first I didn't mind the layoff, I need extra upperbody size to look like a bodybuilder anyway. But after two weeks I was itching to hit my legs. My back is still not 100% but I went for it today.

Legs were tight due to not squatting and so I wore athletic shoes to make it a tad easier to hit depth (my calves seem to get the tightest and a raised heel allows the calves to not have to stretch as much).

I was definitely weaker on my top end sets because;
1) Strength requires practice and I haven't had heavy squat practice in two weeks
2) Wearing shoes shifts emphasis to quads more, which can't move the same amount of weight as compared to when the glutes and hamstrings are more involved

However, while my top end sets suffered, I knew I could hit my reps on the lower end sets since that is more mental than anything (i.e. being able to push through lactic acid burn and lungs on fire). I was pleased that everything from the 220 pound set and onward went just as good if not better than my previous workout.

Here's how today went...

Tuesday - Legs

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

Squat (+ CHAINS)
270 x 4, 4, 4 (took off shoes for remaining sets since I felt like I was getting loose)
240 x 6+5 rest pause
220 x 8+6 rest pause
190 x 9+6 rest pause

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 - first two sets were 1.5 reps (full rep plus half rep in the top end/contracted position), or double contraction reps
50x12
50x10 + isotension (pushing against leg extension)
50x12 + isotension

Leg Curl
20 + Chain x 15, 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

Last edited by Commander; 02-28-2014 at 03:27 PM.
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  #2463  
Old 02-26-2014, 05:49 PM
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Wednesday - Incline Bench/Upper back

* Deloaded weight today for my heavy work, going to start back from 210 and work my way up slowly.

* Cable Upright/High Row Hybrid 61x10 between many bench sets, 8 total

Ring Dips
BWx14, 11

Incline Bench Press
260 x 1
210 x 8, 7, 6 - (last workout was 228.5x 6, 5, 5)
200 x 7 + 4 rest pause
180 x 8 + 5 rest pause
120 x 20 followed by DB Fly stretch (just holding DB's in the bottom position)
70 x 25 followed by DB Fly stretch

OH Press
115x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, usually takes me 5 sets
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ DB 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

Last edited by Commander; 02-26-2014 at 05:59 PM.
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  #2464  
Old 02-27-2014, 05:19 PM
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I love smashing back, it's great feeling like there is a turtle shell on your back.

Thursday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 42x11, 3 sets

Tri-set:
Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 63.5x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
94x11, 10

Tri-set:
Rope Low Row
94x11, 11, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Band Pullaparts

Ring Row holds with Cheated Lat Pulldowns, 111x8, 3 sets

Preacher Curls 42.5x15, 15, 11
w/ Band Pullaparts isometric hold
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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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  #2465  
Old 03-03-2014, 01:11 PM
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Friday - Leg

Sucky workout consisting of most leg extensions and leg curls

Saturday - Flat Bench/Upper back

* Cable High Row between many bench sets, 8 total

Flat Bench Press - all reps paused
295 x 1
225 x 8, 7, 6, 5
205 x 8 + 5 rest pause
205 x 7 + 4 rest pause

OH Press
115x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, usually takes me 5 sets
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets

Pushups
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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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  #2466  
Old 03-03-2014, 05:03 PM
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Monday - Legs

I did my "normal" squat workout except lighter since my back is still not 100%, i.e. worked up to heavy sets, then gradually reduced weight and did higher rep sets and rest pause.
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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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  #2467  
Old 03-03-2014, 07:36 PM
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Hey my brother, be careful with that back. I know, it hard to work through that pain. RTR!
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  #2468  
Old 03-04-2014, 05:10 PM
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Tuesday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 43x11, 3 sets

Tri-set:
Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 65x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
94x11, 11

Tri-set:
Rope Low Row
94x12, 11, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Fixed Bar OH Extension

Ring Row holds with Cheated Lat Pulldowns, 114x6, 3 sets

Preacher Curls 42.5x15, 10

* Still tweaking this workout slightly. Today I really made sure to get a nice arch on the 1 arm rows to make sure I wasn't putting undo stress on the lumbar region.
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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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  #2469  
Old 03-05-2014, 03:28 AM
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Quote:
Originally Posted by Commander View Post
[b]* Still tweaking this workout slightly. Today I really made sure to get a nice arch on the 1 arm rows to make sure I wasn't putting undo stress on the lumbar region.
Was wondering if you knew that trick...figured you did. Great workout PUMP ON!!!
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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.

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  #2470  
Old 03-05-2014, 05:10 PM
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Quote:
Originally Posted by Birthright1 View Post
Was wondering if you knew that trick...figured you did. Great workout PUMP ON!!!
Yep, thanks!

------

Wednesday - Incline Bench/Upper back

* Cable Upright/High Row Hybrid 61x10 between many bench sets, 8 total

Ring Dips
BWx14, 11

Incline Bench Press
242.5 x 1
212.5 x 8, 7, 6 - (goal is to work past 216x8,7,6 and eventually 228.5x6,5,5)
201 x 7 + 4 rest pause
181 x 8 + 5 rest pause
120 x ? - constant tension
120 x ? - flat bench, constant tension

* Didn't care for these last two sets of 120

OH Press
1165x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, usually takes me 5 sets
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ Band Pullaparts

Note to self - I feel like a need something to stretch the chest but I hate DB flies. In place of the sets of 120, I may either do:
1. Cambered bar pushups which allow for a stretch or
2. Pec Deck
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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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