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  #2511  
Old 05-12-2014, 01:37 PM
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Saturday - Hamstrings 6, Triceps 14, Biceps 9

Hamstings

RDL
206, 256x10 - warmup
306x10
326x10, 2 sets

SLDL
150x17, 15, 13

Arms

A1) DB Hammer
31x13, 13, 13

A2) V-Bar Pressdown - really focused on squeezing the contraction
61x15, 71x12, 81x9

B1) Preacher Curl
50x14, 14
40x14

B2) V-Bar Pressdown
71x12, 12, 12

C1) Explosive OH Press 95x20, 105x18, 115x16
Did a few extra sets of OH press messing around with negatives, really trying to put all the stress on my triceps by keeping my elbows forward and watching how my wrist was in relation to my elbow

C2) Incline DB Curl, 15x12, 3 sets

D) Free Motion OH Extension - 50 x 12, 3 sets
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  #2512  
Old 05-12-2014, 06:07 PM
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I have been doing less pressing because I am trying to make my chest more aesthetically pleasing by hitting it with more dips and fly motions. The downside is that I think my triceps may be loosing a bit of size without the heavy pressing.

Got to find the compromise.

Monday - Chest 7, Delts 5, Traps 4, Triceps 9

* Band Pullaparts between many sets

Dips - allowing full scapula protraction to really contract the pecs
BWx14, 11, 9 (w/ band pullaparts)

Incline DB Press (w/ band rows) - supinate at bottom for stretch and pronate as you contract
50x8, 3 sets

Free Motion Decline Chest Press - NOS set (supinate at bottom and pronate as you contract)
70x9 drop 60x5, 50x6, 40x6

OH Press (w/ band pullaparts)
145x8, 5 sets

Snatch Grip Olympic Deadlift/Shrug
255x8, 2 sets
260x8, 2 sets

Floor Press
115x15, 125x10, 3 sets
105x10 drop 85x8, 65x9, 45x10 + partials

* I like floor press, but even with hands slightly offset and a 2.5 pounder on my left side, I still felt it more in my right side with is already the dominant tricep.

* May have to do these with dumbbells

Free Motion OH Extension
4 sets (2 with 60 and 2 with 50)
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  #2513  
Old 05-13-2014, 04:14 PM
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Tuesday - Lat 14, Teres Major 3, Traps 3, Triceps 8, Biceps 4

One Arm Barbell Row,
117.5x8, 3 sets
117.5x8, drop 92.5x8, 67.5x6

Hammer High Row - underhand grip, one arm at a time, focusing on full ROM
85x8, 3 sets
85x8+2

Parallel Grip Low Row
72.5x13, 13, 12 - focus on contraction
w/ DB Pullover - focusing on stretch, 47.5x12, 3 sets

Short Bar Overhand Row (Teres Major) - round back and get full stretch
50x10, 2 sets
50x10, drop 42.5x5

Snatch Grip Olympic DL
265x8, 3 sets

Free Motion Triceps Pushdown
30x8 move to easier position 30x5, 2 sets

Tricep Press
190x6
170x7 or 8?, 3 sets

Free Motion Triceps OH
2 Sets

* threw in some DB Curls between tricep work
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  #2514  
Old 05-14-2014, 04:28 PM
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I've been experimenting to find the smallest effective dose for some muscle groups so I can dedicate more time to weaker bodyparts. I only did 6 sets for hamstrings on Saturday but they are still sore today, 4 days later.

Today I dropped the quads down to 7 sets from 8 last week.

Wednesday - Quads 7, Hamstrings 3, Traps 8, Triceps 4

Lying Leg Curl w/ calve stretch
120x15, 3 sets

Squat (PR is 320x9, getting closer to that)
300x8, 2 sets
260 x 7+6 rest pause
240 x 8+7 rest pause
225 x 8+8 rest pause

Sissy Squat
BWx10 - slow negative, emphasize the stretch

Leg Extension
110x8 drop 95x5, 80x5, 70x4+1, 55x3

* I don't enjoy switching gears this much. I thought I could do it, but trying to do arms after blasting out some hard squats just sucks. It doesn't make sense physiologically, it should be easier to do a small muscle group, but I could keep doing sets of leg curls and leg extensions no problem.

Tricep Rope Pressdown w/ DB Hammer

Close Grip Bench - stopping 6 inches off chest
95x10, 3 sets

Free Motion Tricep OH Ext

* I have been slightly crazy, tacking on arms to each workout. I am motivated by some crazy people like CT Fletcher and Rich Piana. CT said it was his obsession and he trained arms everyday for 1.5 years! Rich said for the last 12 years he has done 3 dedicated arm workouts per week! And you look at other guys with freak bodyparts and how they trained with insane volume and/or frequency. Tom Platz' legs is a great example.

I don't care for CT's method only because I am trying it right now and doing arms after legs sucks. Maybe I could see having the mental energy for 1 exercise at the very end. So I am actually leaning toward Rich Piana's method. I have recently pared down my legs, chest and delt training to fairly low volumes, and I could probably reduce back slightly too. It would probably be something along the lines of:

Monday: Chest/Delt (or Chest/Delt/Back)
Tuesday: Arms
Wednesday: Legs (more quad)
Thurday: Arms
Friday: Back (or Chest/Delt/Back)
Saturday: Arms (maybe some hamstrings)
Sunday: Rest

I am not getting any younger and it may not work. But it is sure worth a try to finally see if I can get some decent arms. The worse that can happen is I don't progress on arms because I "overtrain" them. Everything should easily be at least maintained with the volume they receive.
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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

Last edited by Commander; 05-14-2014 at 04:32 PM.
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  #2515  
Old 05-19-2014, 04:54 PM
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Thursday - Off

Friday - Arms

Saturday - Back

Sunday - Off


Monday - Arms

A1) DB Hammer
32.5x12, 12, 12

A2) V-Bar Pressdown - really focused on squeezing the contraction
65x15, 72.5x12, 80x10, 87.5x10

B1) Preacher Curl
60x10, 10, 10

B2) V-Bar Pressdown - first 9 reps focused on squeeze, last 3 used some momentum
80x12, 12, 12, 12

C1) Explosive OH Press 105x18, 115x16, 125x14, 135x12

C2) Incline DB Curl, 20x10, 9, 9

D1) Fixed Bar OH Tricep Extension 5x10

D2) Assisted Pullup 55x8

D3) Barbell Curl, 50x10, 9, 9 - explosive contraction

E) Free Motion OH Extension - 50x15, 3 sets, 60x15, 2 sets

F) 1 Arm DB Overhead Press - 40x10, 2 sets
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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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  #2516  
Old 05-20-2014, 04:59 PM
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Tuesday - Lat 14, Teres Major 3, Chest 3, Traps 4, Triceps 7

One Arm Barbell Row w/ Tricep Rope Pushdown
120x8, 4 sets

Hammer High Row - underhand grip, one arm at a time, focusing on full ROM
85x8, 3 sets

Parallel Grip Low Row
72.5x13, 13, 13, 12 - focus on contraction
w/ DB Pullover - focusing on stretch, 50x15, 13, 12

Short Bar Overhand Row (Teres Major) - round back and get full stretch
50x10, 2 sets
42.5x10, drop 35x5 - eliminating momentum, I think this exercise may work better with lighter weight

superset with

Gironda Dips
BWx10, 10, 8

Snatch Grip Olympic DL
275x8, 4 sets

Free Motion OH Tricep Extension
50, 3 or 4 sets (can't remember)
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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; 05-20-2014 at 05:03 PM.
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  #2517  
Old 05-21-2014, 04:38 PM
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Wednesday - Chest 9, Delts 5, Triceps 10, Biceps 9, Lats 3

Gironda Dips
BW+25, 35, 45x8
BW+55x6, 2 sets
BW+25x8

Incline DB Press
52.5x8, 3 sets

w/ DB Hammer Curl
37.5x8, 3 sets

DB Overhead Press
45x8, 4 sets
37.5x10

w/ DB Incline Curl
22.25x8, 3 sets

V-Bar Pushdown- focused on really explosive contraction and a slow eccentric
87.5x8, 4 sets

Messed around with Rope Pushdowns

w/ Preacher Curl
60x8, 3 sets

Fixed Bar OH Extensions
BWx8, 4 sets

w/ Assisted Pullup
50x8, 3 sets

Messed around a bit with One Arm OH DB Extensions
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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; 05-21-2014 at 04:41 PM.
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  #2518  
Old 05-22-2014, 04:10 PM
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Thursday - Quads 7, Hamstrings 3, Triceps 10

Lying Leg Curl w/ calve stretch
120x15, 3 sets

Squat (PR is 320x9, getting closer to that)
305x8, 2 sets - heck yeah, these were solid sets
260 x 7+6 rest pause
240 x 8+7 rest pause
225 x 9+8 rest pause

Sissy Squat
BWx11 - slow negative, emphasize the stretch

Leg Extension
110x8 drop 95x6, 80x6, 70x5, 55x4

Gironda Dips
BWx10, 10, 8

V-Bar Tricep Pushdowns
87.5x8 strict + a few extra with momentum, 4 sets

Fixed Bar Tricep Extensions
BWx8, 7, 7 (plus some one arm with just my left arm)

* We'll see if hitting arms daily helps, but right now I gotta say it's fun for the ego to get an arm pump every workout.

* Because I don't want to completely neglect my other muscles (which I am not currently, but just being precautionary), I am trying to figure out the shortest workout that still leaves my triceps massively pumped. Today was pretty effective for just 10 sets, they looked pretty swole.
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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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  #2519  
Old 05-27-2014, 04:20 PM
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Friday - Off - Field Trip with my youngest son to Laurel Caverns, Date night with my wife

Saturday - Lat 11, Upperback/Traps 9, Teres Major 3, Chest 3, Arms? - later watched a movie with my family


One Arm Barbell Row w/ Power Clean 155x4
122.5x8, 4 sets

Bent Over Row w/ Power Clean 135x4
135x10, 3 sets

Parallel Grip Low Row
72.5x13, 13, 13, 13 - focus on contraction
w/ DB Pullover - focusing on stretch, 50x16, 13, 12

Short Bar Overhand Row (Teres Major) - round back and get full stretch
42.5x10, 3 sets - eliminating momentum

superset with

Gironda Dips
BWx11, 10, 8

Biceps and Triceps - can't remember what I did

Sunday - After church, spent the day hiking with my wife and two boys, then we made a camp fire in the woods, cooked hotdogs and made smores

Monday - Squirt gun battle and trampoline time with my youngest son, Yugioh battle with my wife and son, later - Arms, Misc.


A1) DB Hammer
37x10, 4 sets

A2) V-Bar Pressdown - really focused on squeezing the contraction
71x15, 81x12, 81x12, 86x9

B1) Preacher Curl
60x10, 10, 10

B2) V-Bar Pressdown
86x9, 3 sets

C1) Explosive OH Press 100x20, 110x18, 2 sets

C2) Incline DB Curl 22x10, 9, 9

D1) Fixed Bar OH Tricep Extension 4 sets (50 total reps)

D2) Barbell Curl, 60x8, 7, 6 - explosive contraction

E) AB Bench OH Extension - 40 x pulsing reps and iso holds, 3 sets

Tuesday - Chest 10, Delts 5, Triceps 11, Biceps 9, Lats 3

Gironda Dips
BW+45x8, 4 sets
BWx11

Incline DB Press
55x8, 4 sets
45x10

w/ DB Hammer Curl
37.5x8, 3 sets

DB Overhead Press
42.5x8, 4 sets
Back off set, can't remember weight

w/ DB Incline Curl
22.5x9, 3 sets

V-Bar Pushdown- focused on really explosive contraction and a slow eccentric
80x12, 4 sets
80x10, rolling pushdown (hit long head more)

w/ Preacher Curl
60x9, 3 sets

Fixed Bar OH Extensions
BWx10, 3 sets

Chinup
BWx6, 3 sets

Free Motion Extensions
60x15, 3 sets

Left Arm Extension 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

Last edited by Commander; 05-27-2014 at 04:23 PM.
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  #2520  
Old 05-28-2014, 04:13 PM
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Tuesday Evening - some deadlifts

365x10, 315x15

Wednesday - Hamstrngs/Glutes 8, Quads 1, Back 8, triceps 4

Deadlift
385x8
365x8, 2 sets
315x10, 2 sets

Snatch Grip Olympic Deadlift
275x8, 3 sets

Leg Extension drop set
115x8, 100x8, 85x6, 70x6

Neutral Grip Chinup
BWx8, 6

Row Neutral Grip Narrow handle (to chest with squeeze)
50x10, 2 sets

Short Bar Overhand Row
35x12, 2 sets

Free Motion OH Tricep Extension
60x20, 16, 15, 15

superset with Face Pull
60x10, 10
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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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