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  #2541  
Old 06-26-2014, 01:17 PM
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Wednesday - Chest/Back/Arms

Ring Dips
BWx13, 11, 10

Bench (with Chains +50)
120, 130, 140x8
150x8, 2 sets
130x8+5
130x8+4

superset with

Barbell Row
110x11, 9 sets

Ring Dips
BWx5, 4, 3, 2, 1 (10 second mini rest)

Ring Tricep Extensions
BWx10, 3 sets

superset with

DB Curl

EZ Bar Skullcrusher/pullover hybrid
60x12, 3 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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  #2542  
Old 06-26-2014, 04:23 PM
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Thursday - Quads 8, Hamstrings 5, Back 8

* Right scapula has been a bit sore from the bar rubbing/pushing on it during squats so today I used the squat pad. I was worried it would mess me up because of the slightly higher bar position. I could feel it more in my quads than normal but I was able to hit my desired poundages anyway.

Squat
370x1 - tough but good depth (PR is 390 but that was sloppy)
325x9 - PR - good set
300x8, 2 sets
275 x 7+6 rest pause
245 x 8+7 rest pause

Lying Leg Curl
140x12, 2 sets
140x10

superset with

Leg Extension - last couple reps were done with a slow negative in the right leg only
55x12, 3 sets

Strict Romanian Deadlift
135x12, 2 sets

Assisted Chin-up
55x8, 3 sets

Lat Pulldown
115x8, 2 sets

superset with

Rear Delt Machine
70x10
85x10, 2 sets

* In other news, I am beginning a slow cut after being stuck in the low 190's forever on my bulk/gain phase. My jaw and stomach are thankful for the break!
__________________

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; 06-26-2014 at 04:26 PM.
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  #2543  
Old 06-27-2014, 04:09 PM
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Yesterday was a brutal leg day, but today I am not sore at all...I am nervous that tomorrow I will wake up with the dreaded 2nd day DOMS and it will just cripple me, lol.

Friday - Chest/Back/Arms

Ring Dip
BW+20x8, 3 sets
BW+5x8+4, 2 sets
BWx5, 4, 3, 3 (10 second rest between mini sets), 2 rounds

Incline Bench
120x10, 130x10
140x10, 2 sets

All bench sets supersetted with

Barbell Bentover Row
120x8, 11 sets

* Also did some externally rotated band pullaparts between sets

Pushups
BWx20

Ring Tricep Extension
BWx10, 3 sets

superset with

DB Curl
30x10, 3 sets

Skullcrusher/Pullover Hybrid
60x12, 12, 12
__________________

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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  #2544  
Old 06-30-2014, 04:26 PM
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Saturday - Arms

A1) DB Supinating curl
32.5x12, 3 sets

A2) V-Bar Pressdown
71x15, 81x12, 91x9

B1) Preacher Curl
70x9, 3 sets

B2) V-Bar Pressdown
81x12, 3 sets

C1) Incline DB Curl 22x9, 9, 9

C2) V-Bar Pressdown then Pushup
71x10 then BWx10, 3 sets

D1) Fixed Bar OH Tricep Extension 3 sets - really focusing on external rotation to contract the medal and long head

D2) Lat Pulldown 91x10, 3 sets

E) AB Bench OH Extension - 40 x 15+ pulsing reps and iso holds, 3 sets

F) Left Arm DB Extension 15xfailure, 1 set

Sunday - off

Monday - Legs, Triceps


* Gave my legs a break since they hit some nice PR's over the past 10 days. But still put in some good work.

Squats
225x20, 15 - really easy. I probably could have gotten 30 with the 1st set of 225. I didn't have to even take a slight break until rep 15.

Deadlift
365x8, 3 sets
315x12

Olympic Deadlift
280x8, 3 sets

Leg Extension - last rep slow negative for right leg
60x16, 16, 16 (plus a 4th set just for my right leg)

superset with

Lying Leg Curl
140x10, 10, 8

Free Motion Tricep Extension
50x20, 19, 18, 17 - both arms
40x8, 30x11 - left arm
__________________

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; 06-30-2014 at 04:36 PM.
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  #2545  
Old 07-01-2014, 07:24 PM
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Tuesday - Chest/Back/Arms

* Wow, I think I am overly sore from not taking BCAA's yesterday!

Bench
210x8, 2 sets
210x7
185x8
185x8
160x5, 4, 3, 2, 1 (10 second rest between mini-sets)

Incline Bench
125x8
135x8, 2 sets
135x6, drop 115x5, drop 95x6

Most bench sets supersetted with

Barbell Bentover Row
110x12, 8 sets

Incline Flys

Skullcrusher/Pullover Hybrid
50x18, 17, 16
60x13, 10

superset with

EZ Bar curl
__________________

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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  #2546  
Old 07-02-2014, 04:08 PM
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Wednesday - Lats 14, Teres Major 3, Traps 7, Rear Delts 3

One Arm Barbell Row
127.5x8, 4 sets

Power Clean (w/ Band Pullaparts)
155x5
165x5, 3 sets

Parallel Grip Low Row
80x11, 11, 11 focus on contraction

w/ DB Pullover - focusing on stretch, 60x11, 3 sets

Parellel Grip Row (to lower chest/upper abdomen) - trying to retract scapula and hold peak contraction
57.5x9, 2 sets

w/ DB Pullover/Extension Hybrid
60x9, 2 sets

Short Bar Overhand Row (Teres Major) - round back and get full stretch, long pause in stretch position to eliminate stretch reflex
57.5x10, 3 sets

Power Clean
135x8, 3 sets

Rear Delts DB Raise
15x12, 3 sets

* Traps felt huge after this workout
__________________

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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  #2547  
Old 07-03-2014, 05:20 PM
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Thursday - Quads 13, Hamstrings 4, Back 2

Squat
375x1
355x1 - was going to go for 4, but went too deep on the 2nd rep and had to dump it, it was actually funny, I didn't hurt myself, just went so deep that I knew there was no way I was getting back up, lol

345x4 - (PR is 350x4) - this was a tad ugly, I have some issues where I turn my right foot out more and shift my butt to the left. It doesn't happen with lighter weights but really appears on heavy sets. I suppose this means my right quad is weaker to I turn my foot out and shift my butt left to recruit my right glute and hamstring more while simultaneously shifting weight to my left quad. I must work on this.

305x10
305x8
280 x 8+6 rest pause
250 x 9+7 rest pause

Sissy Squat
BWx12

Lying Leg Curl
140x12, 2 sets
140x11
110x12

superset with

Leg Extension - last couple reps were done with a slow negative in the right leg only
60x16, 3 sets
45x16

Walking Lunges
BWx10
BW+25x10, 2 sets

Chinup
BWx9, 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
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  #2548  
Old 07-07-2014, 04:39 PM
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Saturday - Chest/Back

Sunday - Arms


Monday - Quads 12, Hamstrings 3

* Squatting in front of a mirror has revealed that I have some serious lateral shift going on. I shift my hips to the left which means...

I have overactive/tight:
Left Hip adductor
Right Calve, Hamstring and Glute

I have underactive/weak:
Left Glute
Right Hip adductor

Squat
380x1 - tough but good depth
330x8 - PR - tough set
315x10
285 x 7+6 rest pause
255 x 8+7 rest pause
225 x 9+8 rest pause

Sissy Squat
BWx9, 2 sets

Lying Leg Curl
140x12, 2 sets
140x10

superset with

Leg Extension - last couple reps were done with a slow negative in the right leg only
65x15, 3 sets

Leg Press - pin stack
100x20
110x20

Leg Extension - right leg only
25x8, 3 sets

Free Motion Tricep Extension
40x25, 22, 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

Last edited by Commander; 07-10-2014 at 12:41 PM.
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  #2549  
Old 07-10-2014, 12:42 PM
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Tuesday - Lats

Wednesday - Chest/Upper Back


Getting work done, not terribly excited about workouts recently. Maybe I need a change.
__________________

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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  #2550  
Old 07-10-2014, 05:29 PM
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Thursday - Triceps 19, Biceps 14

A1) DB Supinating Curl
35x8, 3 sets

A2) Rolling V-Bar Pressdown - really focused on squeezing the contraction
65x15, 72.5x12, 80x9

B1) Preacher Curl EZ Bar
60x10, 10, 10

B2) Rolling V-Bar Pressdown
72.5x12, 12, 12, 12

C1) Fixed Bar OH Tricep Extension 3x8-10

C2) Close Grip Chinup BWx8, 8, 8

D1) Decline Skullcrusher 50x12, 3 sets

D2) Drag Curl 50x10, 3 sets

E) Tricep Extension Machine
65, 75, 85x20 and left arm only 45x8

F1) DB Incline Curl
17.5x12, 2 sets

F2) DB Overhead Extension
15x10-12, 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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