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  #2551  
Old 07-14-2014, 04:21 PM
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Friday - Kennywood Amusement park with my wife and kids

Saturday - Chest/Back - super weak from being in the sun all day and not eating or drinking enough on Friday at the amusement park

Sunday - off

Monday - Quads 12, Hamstrings 6

Stretched: Left Hip adductor, Right Calve, Hamstring and Glute

Activated: Left Glute, Right Hip adductor

It seemed to help my lateral shift be less noticeable

Lying Leg Curl
125x15, 2 sets

Squat
365x1
315x8, 3 sets - volume PR
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
110x12

superset with

Leg Extension - last couple reps were done with a slow negative in the right leg only
65x15, 3 sets
40x8 - concentric 2 legs, eccentric right leg only

Free Motion Tricep Extension
40x20, 20, 20, 15
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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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  #2552  
Old 07-21-2014, 01:23 PM
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Having some very uninspired workouts lately.

However, this chest session on Saturday went well and may have me feeling slightly re-invigorated.

As you can tell from the exercise selection, focus is on nailing the triceps as well as the chest.

Chest/Triceps

Bench - kept it lighter (but not light), tried to dominate each rep explosively
185, 205, 215, 225x4
185x8, 4 sets

Bench - 2 board
135x10, 4 sets

Close Grip
135x10, 3 sets

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
95x10, 3 sets

Decline Bench
95 (plus band) x 10, 3 sets

Ladder Pushups 2 sets

Rolling Tricep Extension 3 sets

Decline Skullcrusher/Pullover Hybrid 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; 07-21-2014 at 01:28 PM.
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  #2553  
Old 07-21-2014, 05:15 PM
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I liked Saturday's workout enough to do it again! : ) ...With a few modifications.

Monday - Chest 17/Delts 2/Triceps 5

* Some band pullaparts worked in

Bench - kept it lighter (but not light), tried to dominate each rep explosively
207.5, 217.5, 227.5x4
187.5x8, 4 sets

Bench - 2 board
137.5x10, 3 sets
137.5x10+3+3

Close Grip
135x10, 2 sets
135x10+3+3

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
97.5x10, 3 sets

Rolling Tricep Extension
80x12, 12, 11

Overhead Press (top half, only lowering to nose)
80x12 strict +3 push press
80x10 strict +5 push press

Decline Skullcrusher/Pullover Hybrid
60x11, 11
__________________

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; 07-21-2014 at 06:46 PM.
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  #2554  
Old Yesterday, 04:09 PM
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Tuesday - Quads 9, Hamstrings 4, Back 9

Stretched: Left Hip adductor, Right Calve, Hamstring and Glute
Activated: Left Glute, Right Hip adductor

Lying Leg Curl
125x15, 2 sets

Squat
340x1
320x8, 2 sets
285 x 7+6 rest pause
255 x 8+7 rest pause
225 x 9
185 x 5-4-3 (5 reps, 5 second pause at bottom, 4 reps and so on)
135 x 15

Lying Leg Curl
140x12, 2 sets

superset with

Leg Extension
70x12, 2 sets

Medium Grip Lat Pulldown
100x12
115x12, 10

Plate Row
100x8, 2 sets
120x8

Row (neutral grip)
72.5x8, 2 sets
72.5x8+3+3+3
__________________

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; Yesterday at 04:11 PM.
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