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  #2521  
Old 05-29-2014, 04:28 PM
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Wow, traps, lats and glutes are lit up from yesterday's deadlift fest

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

Gironda Dips w/ Band Hammer Curl
BW+50x8, 4 sets
BWx10

Incline Press
135, 140, 145x8
150x7

Free Motion Incline Chest Press
70x8
70x8 drop 60x6, 50x6, 40x8 + partials

Strict Overhead Press - I rarely do strict, I almost always use a tiny leg drive. But today, keeping it strict and really keeping a close grip allowed me to get a great upper chest contraction on this movement
90x8, 3 sets
90x8 drop 70x8, 60x8, 50x6

w/ Seated DB Curl
30x8, 3 sets

V-Bar Pushdown- focused on really explosive contraction and a slow eccentric
80x13, 4 sets
80x10, rolling pushdown (hit long head more)

w/ EZ Bar Curl
50x12, 3 sets

Fixed Bar OH Extensions
BWx8, 3 sets

Free Motion Extensions
70x12, 3 sets

Left Arm Extension work
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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; 05-29-2014 at 04:37 PM.
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  #2522  
Old 05-29-2014, 06:18 PM
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WOW as always Commander your workouts look grueling and great. My compliments my brother.
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rickck48-Life is one final lift to Perfection!
John 15:5 I am the vine, ye are the branches; He that abideth in me, and I in him, the same bringeth forth much fruit; for with out me ye can do nothing.

Goal: NOT there Yet, But haven't quit either!

RANGERS LEAD THE WAY!
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  #2523  
Old 05-30-2014, 04:31 PM
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Quote:
Originally Posted by rickck48 View Post
WOW as always Commander your workouts look grueling and great. My compliments my brother.
Thanks Rick!

Friday - Quads 7, Hamstrings 6, Triceps 9

Lying Leg Curl
115x15, 130x12, 140x9, 155x6
125x8 drop 110x8, 95x6

Leg Extension
90x15
110x12

V-Squat (machine weighs 54 pounds)
270, 280, 290x8
250x7+6
230x8+7
210x9+8

Lying Leg Curl
125x8 drop 110x8, 95x8

Gironda Dips
BWx11, 10, 10

V-Bar Pushdown
87.5x9, 3 sets

Free Motion Tricep OH Ext
70x13, 3 sets

Note to self: When your arms are straight by your sides with an underhand grip, the medial heads are hit most. Regardless of hand position, the medial heads also assist more on all triceps lifts as the arms reach full extension. To give your medial heads their due, consider adding reverse-grip pushdowns to your routine, and always squeeze out full contractions on triceps exercises.

http://www.flexonline.com/training/m...-class-triceps
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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; 05-30-2014 at 04:55 PM.
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  #2524  
Old 06-02-2014, 01:21 PM
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Saturday - Chest 10, Delts 4, Triceps 9, Biceps 6

Gironda Dips w/ Band face pull
BW+60x8, 8, 7
BW+30x8+4
BW+15x8+5
BWx11

Incline Press w/ Band high row
135, 140, 145x8
145x8, drop 115x6, 95x7

Strict Overhead Press
95x8, 3 sets
95x8 drop 75x8, 65x8, 55x7

Rope Pushdown- focused on really squeezing the long and medial head, I am fairly lateral head dominant
65x8, 4 sets

w/ DB Curl
35x8, 3 sets

Standing French Press
50x14, 2 sets

w/

EZ Bicep Curl
50x12, 3 sets

Tricep Extension Machine
80x10, 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

Last edited by Commander; 06-02-2014 at 01:26 PM.
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  #2525  
Old 06-02-2014, 04:56 PM
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Monday - Hamstrings/Glutes 8, Back 7, triceps 8

Deadlift
390x8
365x8, 2 sets
315x11, 10

Snatch Grip Olympic Deadlift
275x8, 3 sets

Close Grip Chinup
BWx7, 7

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

Short Bar Overhand Row
35x13, 12, 12

Rope Tricep Extension
50x15
57.5x10, 2 sets
57.5x10, 2 sets - rolling extension

Fixed Bar Tricep Extension - transition into close grip pushups
BWx8+5, 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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  #2526  
Old 06-03-2014, 04:11 PM
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It's amazing how fast the human body adapts. The same deadlift workout I did last week which lit up my entire back just left it a tiny bit sore this week.

Starting to get a triceps ache deep in the muscle, that is fine with me, means something is going on, hopefully the beginnings of hypertrophy once I back off a bit. Elbow joint feels great. I have hit triceps every workout for 4.5 weeks so far.

Tuesday - Chest 14, Triceps 10, Biceps 4

Gironda Dips w/ Band face pull
BW+62.5x8, 8, 8
BW+32.5x8+4
BW+17.5x8+5
BWx10

Incline Press w/ Band high row
135, 140, 145x8
145x8, drop 115x7, 95x8

Free Motion Chest Incline Press
70x8, 80x8, 2 sets
80x8 drop 60x6, 50x6, 40x7

Rope Pushdown- focused on really squeezing the long and medial head, I am fairly lateral head dominant
67.5x8, 3 sets
67.5x10, 2 sets - rolling form

w/ Chinups

Tricep Extension Machine
90x10, 3 sets

w/ EZ Bicep Curl
60x12, 2 sets

Fixed Bar Extensions
BWx8, 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; 06-03-2014 at 04:14 PM.
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  #2527  
Old 06-04-2014, 04:17 PM
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Wednesday - Quads 7 (+2 extra for right leg), Hamstrings 3, Traps 3, Triceps 10

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

Squat (PR is 320x9, getting closer to that)
310x8, 2 sets
265 x 7+6 rest pause
245 x 8+7 rest pause
225 x 9+7 rest pause - I wanted 8 but chickened out the last rep, lol, quads were fried.

Sissy Squat
BWx11 - slow negative, emphasize the stretch

Leg Extension
115x8 drop 100x5, 85x5, 70x5

Single Leg Extension for right leg (seems to be lagging behind)
15x12
10x15

superset w/

Tricep Extension Machine
80x15, 2 sets

Free Motion Overhead Tricep Extension
30, 35, 40, 45x15
50x12

superset w/

Face pulls, sets of 8 to 10 with same weight used on extension

One Arm DB Overhead Ext
12.5x15, 13, 13

* Triceps starting to get beat up, felt good to go a bit lighter and higher reps
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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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  #2528  
Old 06-05-2014, 04:26 PM
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Thursday - Lats 19, Chest 6, Triceps 6

One Arm Barbell Row
125x8, 3 sets
125x8, drop 95x8

Free Motion Decline Chest Press
3 sets

Cable Row
57.5x12
65x12, 3 sets

superset with

DB Pullover/Tricep Extension Hybrid
50x15, 3 sets

Free Motion Decline Chest Press
3 sets

Lat Pulldown from dead stretch
100x8
115x8, 2 sets

Cable Row (pulling more toward traps)
50x10, 2 sets
and Short Bar Row
42.5x12, 3 sets

superset with

DB Pullover/Tricep Extension Hybrid
50x15, 3 sets

Free Motion Tricep Ext
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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  #2529  
Old 06-06-2014, 05:14 PM
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I have hit my triceps 6 days a week for 5 weeks. Biceps have been hit probably every other day during that same period. So both are under very high frequency and volume. Obviously, overtraining is a possibility I need to watch out for.

A recap of some of the symptoms of overtraining:
Watch for loss of exercise enthusiasm, loss of appetite, sleep disturbances, poor mood, reduced performance in the gym, lack of ability to get a pump, joint pain and repeat head colds or illness (suggestive of immune suppression)

Also:
http://www.muscleforlife.com/8-signs-of-overtraining/
Because your hormones get thrown out of whack. Testosterone levels plunge and cortisol levels rise, which causes catabolism (the breakdown of muscle tissue), and increases insulin resistance and fat deposition

I can honestly say, I have had none of those symptoms. The fat loss one was new to me and I found it an interesting concept. Given the massive calories I am taking in that could definitely happen but it has not. In fact, I am making progress as outlined below as compared to a nearly identical workout from 18 days ago. My pump was insane today and I am thoroughly enjoying myself in the gym. All good signs!

Important to note that I am trying this insane volume and frequency with relatively small muscle groups, the danger of overtraining might be a bit more of a concern if I tried something similar with back or legs for example. Of course, it is all in how smart you plan the volume of your other muscle groups and how much rest you get too.

Progress Made compared to same workout 18 days ago:
A1) Same weight and reps for supinating curl which I think is harder than a regular hammer curl
A2) Up 7.5 pounds on each rep range, form still solid
B1) Additional rep each set
B2) Up 2.5 pounds each set
C1) Kept weight lower, but did many more reps
C2) Up 2.5 pounds each set
D1) Less total reps, but bar set at a more challenging position and momentum was eliminated with pause reps
D2) Chose a more challenging exercise
E1) 2 more total reps
E2) Different exercise added to workout
F2) Changed exercise

Friday - Triceps 18, Delts 4, Biceps 15

A1) DB Supinating Curl
32.5x12, 12, 12

A2) V-Bar Pressdown - really focused on squeezing the contraction
72.5x15, 80x12, 87.5x9, 95x10

B1) Preacher Curl
60x11, 11, 11

B2) V-Bar Pressdown - first 9 reps focused on squeeze, last 3 used some momentum
82.5x12, 12, 12, 12, (rolling set 10 reps)

C1) Explosive OH Press 105x20, 3 sets, 95x15

C2) Incline DB Curl, 22.5x9, 9, 9

D1) Fixed Bar OH Tricep Extension 4x8-10

D2) Close Grip Chinup BWx8, 6, 7

E1) Decline Skullcrusher 50x12, 3 sets

E2) Barbell Curl, 50x10, 10, 10 - explosive contraction

F) Free Motion Single Arm Tricep Extension - 40x12, 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; 06-09-2014 at 11:56 AM.
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  #2530  
Old 06-09-2014, 11:55 AM
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Sunday - Triceps 17, Delts 3, Biceps 15

A1) DB Supinating Curl
35x10, 10, 10

A2) V-Bar Pressdown - really focused on squeezing the contraction
75x15, 82.5x12, 90x10, 97.5x9

B1) Preacher Curl
70x9, 9, 8

B2) V-Bar Pressdown - first 9 reps focused on squeeze, last 3 used some momentum
85x11, 11, 11, 10, (rolling set 10 reps)

C1) Explosive OH Press 110x20, 3 sets

C2) Incline DB Curl, 22.5x10, 10, 9

D1) Fixed Bar OH Tricep Extension 4x8-10

D2) Close Grip Chinup BWx8, 8, 7

E1) Decline Skullcrusher 50x14, 3 sets, 60x12, 10

E2) Barbell Curl, 50x11, 11, 11 - explosive contraction
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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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