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  #2501  
Old 04-28-2014, 01:35 PM
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Quote:
Originally Posted by HardCory View Post
We've all had those days.
No doubt!

------

Saturday - Arms

A1) DB Hammer
30x13, 13, 12, 12
30x8 alternating

A2) V-Bar Pressdown - really focused on squeezing the contraction
57.5x15, 65x15, 72.5x12, 80x10, 90x10

B1) Preacher Curl
50x14, 14, 13
40x14

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
70x15, 15, 15, 15

C1) Explosive OH Press 95x20, 19, 19, 15

C2) Incline DB Curl, 20x9, 4 sets

D1) Fixed Bar OH Tricep Extension 3x12

D2) Assisted Pullup 55x8, 3 sets (higher weight gives more assistance)

D3) Barbell Curl, 50x9, 8, 8 - explosive contraction

E) Tricep Burnout - As many reps as possible with each exercise, no rest, shooting for 8 reps:
JM Press, Close Grip Press top half only, Close Grip Press full ROM, then stand up and do OH Extensions (only got a couple) and OH Press
50 pounds

F) Free Motion OH Extension - 50 x 12, 3 sets
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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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  #2502  
Old 04-29-2014, 06:36 PM
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Tuesday - Back - Lat Focus, Biceps

* Power Cleans 155x3 or 4 reps between some sets during the 2nd, 3rd and 4th exercises.

Front Lever holds, 3 sets

Ring Row, BWx9, 9, 9 + 3 rest pause and w/ Band Pullapart, 3 sets

One Arm Barbell Row, 105x8, 8, 8, 8

Hammer High Row - using several different grips
75 each side x 8, 4 sets
w/ Band Pullaparts

Parallel Grip Low Row
65x12, 4 sets - really focusing on a hard contraction
w/ DB Pullover - focusing on stretch, 3 sets 12+ reps

* pump was insane from this combo

Free Motion Biceps - I love this machine
Standing Curl 35x15, 15, 10
Preacher Curl 30x12, 12
Incline Curl 30x8, 8

w/ band pullaparts during bicep work

Lat Pulldowns - started with regular reps than did a few behind head
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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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  #2503  
Old 04-30-2014, 04:25 PM
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Back on track, last two workouts have been excellent

Wednesday - Legs

Lying Leg Curl w/ calve stretch
110x15, 125x15, 110x15

Squat (PR is 320x9, getting closer to that)
280, 285, 290x8
250 x 7+6 rest pause
230 x 8+7 rest pause
210 x 9+8 rest pause

Squat - hold performed with legs at about 90 degrees, below mid range ROM
180 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 w/ Walking Lunges in between sets BWx6, 7 each leg
140x10, 10, 8, drop to 110x6

Leg Extension
90x15, 13
85x15

Sissy Squat
BWx5, 6, 6
__________________

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; 04-30-2014 at 04:33 PM.
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  #2504  
Old 05-01-2014, 04:47 PM
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I want to compete in bodybuilding from time to time, so I'd better fully contract my muscle through full ROM from time to time. I press pretty frequently (because I enjoy it) and have your standard full lower chest, but not as much mass in the outlying areas (inner/upper and outer) that help make the chest more aesthetically pleasing. Today was targetted at full chest annihilation followed by some good shoulder work. It was a nice break from heavy pressing. I did lots of drop sets and it was hard to remember how many reps I was getting or even the weight for some of the drops.

Thursday - Chest/Shoulders

* Lots of band pullaparts between sets

Gironda Dips - execution is key here, retract shoulder blade to get a good stretch at the bottom and protract shoulder blades to fully contract the chest at the top
BWx10, 8, 8

Free Motion Chest Incline Press - very similar to a cable cross over in that you are pulling medially so there is still tension on your chest when you finish the pressing motion. Incorporated some internal rotation at the top and external rotation at the bottom to allow for more stretch
60x8, 2 sets
60x8, drop 50x6, 40x6, 30x?

Incline DB Press - 45 degrees
40x8
42.5x8
42.5x8, drop 35x5, 27.5x5, 22.5x?

Gironda Dips
BWx10

Free Motion Chest Decline Fly
40x8
50x8
50x8, drop 40x5, 30x5, 25x?

Chest was pretty destroyed at this point and ridiculously pumped

Free Motion Shoulder Press
40x8, 2 sets
40x8, drop set ?

Shoulder Press Machine
60 or 70 x 8, few sets

Free Motion OH Tricep Extension
50x12 to 15, 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; 05-01-2014 at 04:49 PM.
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  #2505  
Old 05-02-2014, 04:38 PM
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Fantastic Workout, coming off a midnight shift so it was really nice to just work arms today

Also, chest is sore today, I don't remember the last time my chest felt sore.

Friday - Arms

A1) DB Hammer
30x13, 13, 13, 12
30x8 alternating

A2) V-Bar Pressdown - really focused on squeezing the contraction
57.5x15, 65x15, 72.5x12, 80x10, 90x10

B1) Preacher Curl
50x14, 14, 14
40x14

B2) V-Bar Pressdown
75x12, 12, 12, 12

C1) Explosive OH Press 95x20, 105x18, 115x16, 95x16

C2) Incline DB Curl, 20x9, 4 sets

D1) Fixed Bar OH Tricep Extension 4x8 to 12

D2) Barbell Curl, 50x9, 9, 9 - explosive contraction

E) Close Grip on Smith Machine - this was the type that angles back so all the stress stays on the tricep nicely, I set up so it was almost a JM Press.
100x10 - weight listed is plates, not sure how much bar weighs
120x8
100x8

F) Bike Sprints 2x15 at Level 20

G) Free Motion OH Extension - 50 x 12, 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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  #2506  
Old 05-05-2014, 05:49 PM
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Saturday - Back

* After the main back work (not documented) I messed around to hit the teres major in an attempt to hypertrophy it and push the lats out more around the armpit area. Going for the barndoor look. Also threw in some deadlifts for good measure.

Close Grip Chinups (hands no more than 6 inches apart, allowing full stretch at the bottom)
BWx10, 8, 6, 6

Deadlifts
270x10, 4 or 5 sets

Short Bar Overhand Row - Pulling to chest (allowing the shoulders to round forward to get a full stretch on the tere major) and keeping the back slightly rounded, not arched
91x10, 4 sets

Info for this workout was inspired by Tom Venuto:
http://bodybuilding.about.com/od/bod...y-Part-III.htm
__________________

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; 05-05-2014 at 05:51 PM.
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  #2507  
Old 05-05-2014, 06:05 PM
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Monday - Chest 9, Delts 5, Traps 5, Triceps 15, Biceps 4(numbers are sets for the group)

* Set breakdown is good for now. Arms need to come up in size so they need more volume, plus higher rep extension are not that taxing on the body.

* My chest is fairly decent in size, but not in aesthetics, I will be minimizing overall chest volume but trying to hit exercises that hypertrophy the fibers more where I need the mass

* Band Pullaparts between many sets

Dips - allowing full scapula protraction to really contract the pecs
BWx12, 9, 9, 8 (w/ band pullaparts)

Incline Barbell (w/ band rows)
135x8, 4 sets

Free Motion Chest Fly
50x8, drop 40x5, 30x5, 25x5

OH Press (w/ band pullaparts)
135x10, 145x8, 155x8, 145x8, 145x8

Snatch Grip Olympic Deadlift/Shrug
225x10, 5 sets - inspired by Amit Sapir: https://www.youtube.com/watch?v=SB5Zz0PV-zY

superset with

Smith Machine JM Press
50x8, 70x8, 90x8, 80x8, 3 sets

Rope Pressdown
35x12, 5 sets

superset with

Cable Curl
35x12, 12, 10, 10

Free Motion OH Extension
5 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; 05-05-2014 at 06:08 PM.
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  #2508  
Old 05-06-2014, 05:56 PM
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I am making note of how many sets I do because I tend to get stuck in a rut (albeit enjoyable) with workouts that I like and I don't vary anything.

Not that I think you have to make crazy changes, but I do think modulating volume and intensity is effective...I just rarely employ it. I will be picking certain bodyparts and increasing their sets while decreasing other sets once I establish a baseline.

Tuesday - Lat 14, Teres Major 3, Traps 3, Biceps 7

One Arm Barbell Row,
70x10 warm up
107.5x8
112.5x8, 2sets
117.5x8

Hammer High Row - underhand grip, one arm at a time, focusing on full ROM
70 each side x 8
80x8, 2 sets
90x8

Parallel Grip Low Row
72.5x12, 4 sets - really focusing on a hard contraction
w/ DB Pullover - focusing on stretch, 42.5 x 12+ reps

* pump was insane from this combo

Short Bar Overhand Row (Teres Major) - round back and get full stretch
35x10, 2 sets

* Just testing out this movement

Snatch Grip DL
275x10, 3 sets

Free Motion Biceps
Standing Curl 35x15, 15, 11
Preacher Curl 30x12, 12
Incline Curl 30x10, 10

w/ some band pullaparts during bicep work

Short Bar Overhand Row
42.5x10
50x10, 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

Last edited by Commander; 05-06-2014 at 06:16 PM.
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  #2509  
Old 05-08-2014, 04:51 PM
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Took the volume down compared to my standard leg day and still had some really nice leg soreness! Still getting an effective workout with less sets should enable me to recover better.

Wednesday - Quads 8, Hamstrings 3, Traps 8, Triceps 4

Lying Leg Curl w/ calve stretch
115x15, 2 sets
120x15

Squat (PR is 320x9, getting closer to that)
290x8
295x8, 2 sets
255 x 7+6 rest pause
235 x 8+7 rest pause
215 x 9+8 rest pause

Sissy Squat
BWx8 to 10 ?? - can't remember even though it was just one set

Leg Extension - NOS set (care of B-Pak) - basically 3 to 4 drop sets
110x8 drop 95x5, 80x5, 70x5

Snatch Grip Olympic Deadlift/Shrug - this is pretty light for my legs in terms of deadlifting, so I just count it toward my traps since that is the tough part of the movement
245x8, 4 sets

High Row - holding contraction
27.5x12, 4 sets

superset with

Tricep Extension
27.5x20, 20, 15, 15

Thursday - Chest 9, Delts 4, Traps 4, Triceps 11

* Band Pullaparts between many sets

Dips - allowing full scapula protraction to really contract the pecs
BWx13, 10, 9, 8 (w/ band pullaparts)

Incline Barbell (w/ band rows)
135, 140, 145, 150x8

Free Motion Chest Fly - NOS set
50x9, drop 40x6, 30x6, 25x6

OH Press (w/ band pullaparts)
145x8, 145x8, 150x8, 150x8

Snatch Grip Olympic Deadlift/Shrug
245x8, 2 sets
255x8, 2 sets

superset with

Smith Machine JM Press
70x8 warm up
90x8,
110x8, 3 sets, on last set drop 90x5, 70x5

Rope Pressdown
35x12, 3 sets

Free Motion OH Extension
4 sets (2 with 60 and 2 with 50)
__________________

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; 05-08-2014 at 05:13 PM.
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  #2510  
Old 05-09-2014, 07:10 PM
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I have never liked my front lat spread....until after this workout. This was the first time that I ever felt truly wide and with a V-taper. The teres major and lat pump was ridiculous.

Friday - Lat 16, Teres Major 4, Triceps 4

One Arm Barbell Row w/ Tricep Pushdowns
115x8, 3 sets
115x8, double drop 90x7, 65x6

Hammer High Row - underhand grip, one arm at a time, focusing on full ROM
80x8
85x8, 4 sets

Parallel Grip Low Row
72.5x12, 4 sets - really focusing on a hard contraction
w/ DB Pullover - focusing on stretch, 45 x 12+ reps

(did a drop set on the 4th set of row and pullovers)

* pump was insane from this combo

Short Bar Overhand Row (Teres Major) - round back and get full stretch
42.5x10
50x10
57.5x10, 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

Last edited by Commander; 05-12-2014 at 01:33 PM.
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