Commanding My Body - Page 249 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #2481  
Old 04-02-2014, 04:47 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Quote:
Originally Posted by rickck48 View Post
Hey Commander how is your back coming? Man I see back pain and I really get nervie for somebody.
Going well, I know how to handle it, it is just a matter of being diligent and keeping up with proper stretching and warmups.

Thanks for asking.

Wednesday - Deadlifts

* Since I just tweaked by back on Monday, I decided to do a few things to protect my lower back:

1. Stretched Calves intensely - Why? Lack of dorsiflexion causes compensation elsewhere in the squat which can lead to butt wink

2. Stretched Hip Adductors - Why? Tight hip adductors directly pull on the pelvis to create butt wink, further, we want to be able to push our legs out to engage the glutes and tight hip adductors make that more difficult

3. Pre-exhausted Quads and Hamstrings - Why? I am not a powerlifter, I don't care about hitting massive weights (although I do believe in progressive overload, it's just that the actual number doesn't matter to me), further, my muscles only know about the tension on them not the number on the bar. By pre-exhausting my thighs, my lower back was still fresh when I got to squats. I moved less weight because my thighs were tired. So less weight + fresh lower back = safe squatting.

Pre-session: Calves and Hip Adductor stretching, plus some bodyweight lunges to dynamically loosen up hip flexors

Lying Leg Curl w/ more calve stretching
90x15
105x15, 15

Leg Extension w/ more hip adductor stretching
70x15
75x15, 15

Squat
225x10, 3 sets

Romanian Deadlift - just tapping at the bottom, keeping tension on hamstrings
225x10, 2 sets
245x10, 1 set
265x10, 1 set
275x10, 2 sets

SLDL
135x17, 15, 12 - basically went until lats couldn't keep the bar close to my legs

Hang Clean
135x5, 2 sets

Leg Curl
80x10, 70x7, 60x6 drop set

Leg Extension
75x15, 3 sets

HIIT Bike Sprints 2x14 seconds (46 seconds active rest), level 16

All in All, less time spent traveling translated into:
Bike Sprints
Some extra isolation work for quads and hamstrings
__________________

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; 04-07-2014 at 02:28 PM.
Reply With Quote
  #2482  
Old 04-03-2014, 05:36 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Thursday - Bench/Upper back

* Cable Upright/High Row Hybrid between many sets 57.5 pounds x 12 reps, around 8 total sets

* Some Power Cleans between sets as well, 155x3, probably 4 sets

Flat Bench Press - all reps paused
280 x 1
225 x 8, 7, 6
202.5 x 7+4
192.5 x 8+5

Incline Press
120x10, 3 sets

OH Press
120x10, 4 sets

w/

Goblet Carry, 90 lbs, 45 to 60 seconds

HIIT Bike Sprints
2x14, level 16, 17

Fixed Bar OH Extensions, BWx12, 10, 8
Cable OH Extensions - 10-15 partials, 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

Last edited by Commander; 04-03-2014 at 05:39 PM.
Reply With Quote
  #2483  
Old 04-04-2014, 04:22 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

I did this workout in a different gym other than my home gym.

Through the 1 arm rows, I really enjoyed it, I was able to do the lever and ring row just like at home. Plus the 1 arm row feels much better with an Olympic bar as compared to a standard bar.

Then it went slightly downhill, I wasn't able to find a place to do my stretchers, I didn't like how the low row felt, not as good a contraction and the row machine hurt my back due to rounding it on the beginning stage of the row.

I may give it another try, but it will take a few modifications.

Friday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows, 42.5x12, 3 sets

Tri-set:
Ring Row, BWx9, 8, 8 w/ Tricep Pushdown 47.5x15 and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 75x10, 85x10, 3 sets, w/ Rope Tricep pushdowns 57.5x12, 4 sets
* used Olympic Bar, felt much better

Tri-set:
Rope Low Row
72.5x12, 5 sets - really focusing on a hard contraction
w/ Tricep OH Extension

Preacher Curls 40x17, 12, 10 with Cheated Lat Pulldowns, 110, 10, 115x8, 8, 8, 6

Row Machine
__________________

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; 04-04-2014 at 04:26 PM.
Reply With Quote
  #2484  
Old 04-07-2014, 02:38 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Wow, hamstrings still sore from Wednesday's deadlifts and cleans!

Saturday - Legs

Lying Leg Curl w/ calve stretching
90x15, 15, 15

Leg Extension w/ hip adductor stretching
85x15, 15

* My back is still tweaked from the stupid rowing machine (I doubt I will ever use that machine again) so I opted out of regular back squats

V-Squat
180x12, 3 sets
230x8, 240x8, 250x8
210x7+6 (rest pause)
190x8+7 (rest pause)
170x9+8 (rest pause)
120x5,4,3,2,1 (with corresponding pauses equal to rep count)

* weight listed is plates added, machine weighs 54 pounds

Bike Sprints
3x13 at level 17 (seat 8)

Arm Pump 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
Reply With Quote
  #2485  
Old 04-07-2014, 04:21 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

5 days later and hamstrings still a bit sore from Wednesday's leg fest

Monday - Incline Bench/Upper back

* Cable Upright/High Row Hybrid 61x8 to 10 reps between many bench sets as well

Ring Dips
BWx10, 10, 10

Incline Bench Press w/ Power Cleans 150x4
250 x 1
220 x 7, 6, 5
203.5 x 7 + 4 rest pause
183.5 x 8 + 5 rest pause

Tri-Set:
Goblet Carry, 85 pound dumbbell x 45 to 60 seconds
Long Pause Incline Bench 183.5x3
Power Clean 150x4

OH Press 120x10, 4 sets

Fixed Bar OH Extensions - 40 reps ASAP, took 3 sets
Ab Bench OH Extensions - 10-15 partials 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
Reply With Quote
  #2486  
Old 04-08-2014, 04:20 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Last week my back workout started well and ended pretty crappy. Today went great, I found some TRX straps at the gym I went to, so I could do my levers and "ring" rows just like at home.

Tuesday - Back - Lat Focus, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows, 42.5x12, 3 sets

Tri-set:
Ring Row, BWx9, 9, 8 w/ Tricep Rope Pushdown 42.5x15 and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 90x8, 8, 10, 10 w/ V-BarTricep Pushdowns 57.5x15, 60x15, 3 sets

Stretchers on MTS Hammer High Row
70 each side x 3 sets - reps aren't important, really feeling the stretch is, but I got about 7 or 8 reps each set

Tri-set:
Parallel Grip Low Row - had to mess around to find the right grip and weight, but once I found it the contraction was sweet, I use momentum on this one and really arch the back and pull low to light up the lower lats
57.5x12, 5 sets - really focusing on a hard contraction
w/ Slide outs and Fixed Bar Tricep OH Extension

Bike Sprints
2x15 at level 17 (seat 8)

Superset:
Cheated Lat Pulldowns, 135x7 or 8, 4 sets
w/ Preacher Curls 40x18, 13, 11

* Great workout, only exercise I don't care for is the Lat Pulldown machine at this gym, it feels too easy when you start the pull and too hard when you finish, the exact opposite of the backs strength curve. I prefer my plate loaded lat pulldown machine at home. There is a plate loaded machine at the gym I may have to give it a try. If I like the plate loaded machine that works out great because it is closer to the preacher bench.
__________________

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; 04-11-2014 at 04:21 PM.
Reply With Quote
  #2487  
Old 04-09-2014, 04:22 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

I've decided my lateral quad is weak because I usually do a slightly wider stance which hits the inner quad more. I am not changing my squat stance because I don't want to screw it up, my squat feels pretty good at this point, but I can include some close stance leg presses and more leg extensions to hammer it a bit more. And the bike sprints I have been doing should help as well.

Wednesday - Legs

Lying Leg Curl w/ calve stretch
100x12, 90x12, 2 sets (different machine, usually hit around 105 for 15

Leg Extension w/ hip adductor stretch
80x15, 90x15, 2 sets

Squat
265x8, 8, 8
240 x 7+6 rest pause
220 x 8+7 rest pause
200 x 9+8 rest pause

Squat - hold performed with legs at about 90 degrees, below mid range ROM
165 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
135 x 15 performed continuous tension/no lockout

Leg Extension
60x15, 3 sets

superset with

Lunges, BWx7 each leg, 2 sets

Cable Stack Leg Press - close stance
150x20, 3 sets

Bike Sprint
1x15, 2x10, level 17
__________________

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
  #2488  
Old 04-10-2014, 04:11 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Thursday - Bench/Upper back

* Cable Upright/High Row Hybrid between many sets 60 pounds x 12 reps, around 8 total sets

* Some Power Cleans between sets as well, 155x4, 5 sets

Flat Bench Press - all reps paused
285 x 1
240 x 5, 5, 5
205 x 7+4
195 x 8+5

Incline Press
120x11, 11, 10

OH Press
120x10, 4 sets
w/
Goblet Carry, 90 lbs, 45 to 60 seconds

Fixed Bar OH Extensions, BWx15, 13, 12, 10
w/ Plate Lateral Raise 10x12, 10, 10

Cable OH Extensions - 10-15 partials, 5 sets

* Ditched the Bike Sprints in favor of a few extra sets of triceps, bodyweight is dropping which might indicate I am trying to do too much right now.
__________________

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
  #2489  
Old 04-11-2014, 04:20 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Made this more balanced, usually my back attack is pretty lat focused, I added in a bunch of cleans and more rows toward the chest to hit upper back more

Also took out the tricep work today in favor of more upperback work

Friday - Balanced Back, Delts, Biceps, Abs

Ring Row, BWx9, 9, 8 w/ Upright cable rows 42.5x10, 2 sets

One Arm Barbell Row, 95x8, 8, 8, 10 w/ Power Clean 155x4 and Upright cable rows 42.5x10, 2 sets

Hammer High Row Pulldown plate loaded - overhand grip
70 each side x 2 sets - I think I like the MTS Hammer cable machine better, feels heavier in the stretch position which is what I was going for

Hammer High Row Pulldown plate loaded - neutral grip
70 each side x 8, 3 sets - same machine, but not focusing on stretch, I enjoyed this much better, neutral grip really hammer my lats near the arm pit, I'd love to get some more mass there.

Both Hammer High Row exercises supersetted with:
Power Clean 155x4 and band pullaparts

Parallel Grip Low Row - I use momentum on this one and really arch the back and pull low to light up the lower lats
60x12, 4 set - really focusing on a hard contraction
45x12
w/ band pullaparts

Free Motion Bicep Curl
40x12, 35x12, 30x12

Bike Sprints
2x13 at level 18 (seat 8)

Superset:
Parallel Grip Low Row/High Row 45x10 pulling low, then 10 reps pulling to chest
w/ Preacher Curls 40x12, 10, 8

* Great workout, a few assisted pullups would have been great. I like the machine but didn't have time to work it in.

* In the future, I can save time and not get the TRX straps out for the ring rows. It makes sense to get the on the lat focused days since I use them for 6 total sets (3 lever and 3 row), but to get them out and set them up today for 3 sets just wasted my time. Since my goal is to make this particular workout more balanced, I think a different exercise is in order.
__________________

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; 04-11-2014 at 04:28 PM.
Reply With Quote
  #2490  
Old 04-14-2014, 02:32 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Saturday - Legs

Lying Leg Curl w/ calve stretch
105x15, 3 sets

Squat
270x8, 8, 8
240 x 7+6 rest pause
220 x 8+7 rest pause
200 x 9+8 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 performed continuous tension/no lockout

Leg Curl
3x8, then drop sets

Leg Extension
2x15, then drop sets

Bike Sprint
2x13, level 18

Later in day

Occluded Arms
__________________

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
Reply

Tags
christian thibaudeau, hfs, smolov, starting strength

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 06:51 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.