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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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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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  #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
__________________

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

Note to self: Maybe superset last few bench sets with rear delt 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; 07-23-2014 at 07:05 PM.
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  #2554  
Old 07-22-2014, 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; 07-22-2014 at 04:11 PM.
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  #2555  
Old 07-23-2014, 04:08 PM
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Wednesday - Chest 11/Delts 8/Triceps 7 intense sets (drop sets, close to failure, using momentum, etc)

* Some band pullaparts worked in

Rolling V-Bar Extension
80x10 drop 65x10
80x10 drop 65x10 drop 50x10

Incline Bench
145x6
155x6
160x6
120x10, 3 sets

OH Press
95x6
97.5x6
100x6
65x12, 3 sets

Note to self: Maybe superset last few Overhead sets with rear delt work

OH Press 1 and 1/4 reps
50x8, 2 sets

DB Floor Press
50x10
55x10
60x12

Pushup with Band Resistance
BWx10, 2 sets

Fixed Bar Extension transition to Pushups
BWx10+10 pushups, 2 sets

Free Motion OH Tricep Extension
50x12, 15
60x15 - heavier weight feels better on these, I prefer less burn on this movement and more weight.

* Even though I only did 7 sets for triceps, the heavy-ish pressing and higher volume of pressing combined with the tricep work left them massively pumped.
__________________

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; 07-23-2014 at 07:06 PM.
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  #2556  
Old 07-24-2014, 04:35 PM
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Thursday - Deadlift 10/Back 13

Deadlift
365x5, 4 sets
315x10, 3 sets

Supinated Grip Deadlift (trying to get more mid back activation)
225x10, 2 sets

Deadlift
225x15

One Arm Barbell Row
95x10, 2 sets
85x10

Barbell Row - elbow really flared, strict
80x10, 3 sets
110x10 - less flare, more power

Lat Pulldown
85x10, 3 sets

superset with

Farmer Carry
45 plate each hand x 2 sets

Short Bar Row
3 sets of 10

Front Lever, 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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  #2557  
Old 07-28-2014, 04:26 PM
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Friday - Chest 15/Tricep 9 or 10/Biceps 9

Close Grip Bench
185, 195, 205, 215x4
175x8, 4 sets

Close Grip 2 Board
125x10
135x10, 2 sets
145x10, 2 sets

ss w/

DB Hammer Curl
30x8

Close Grip with Bands
95x10, 3 sets

ss w/

Preacher Curl
60x10, 3 sets

V-Bar
80x10, 3 sets

ss w/

Barbell Curl
60x6, 3 sets

Skullcrusher
70x10, 3 sets

OH Press Top Half
80x12, 2 sets

Free Motion
70x?

Saturday - Leg Pump work, Back

Leg Curl
125x15
140x12
145x9
110x15

ss w/

Leg Extension
90x15
105x12
115x9
85x15

Leg Press - pin stack
160x20
190x20

One Arm Row
120x8
125x8, 3 sets

Barbell Row
95x10
105x10
115x10, 2 sets

Med Grip Pulldown
115x10, 3 sets

High Row/Upright Row hybrid
3 sets

* This workout was MEH, I might throw in light deadlifts on this day.

Monday - Deadlift 10/Back 9

* At home gym

Deadlift
371x5, 4 sets
318.5x10, 3 sets

Snatch Grip Deadlift (trying to get more mid back activation)
228.5x10, 3 sets

One Arm Barbell Row
45x10, 3 sets

Lat Pulldown
91x10, 3 sets

Barbell Row
60x20, 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; 08-02-2014 at 09:34 PM.
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  #2558  
Old 07-29-2014, 04:08 PM
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Tuesday

Bench - 220 and 230 felt heavier than I'd like, probably because I've done a lot of pressing recently
210, 220, 230x4
190x8, 4 sets

Bench - 2 board
140x10
140x10+4+4
140x10+3+3

Close Grip
140x10, 3 sets

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
100x10, 3 sets

Rolling Tricep Extension
61x12, 12

Overhead Press (top half, only lowering to nose)
80x13 strict +2 push press
80x11 strict +4 push press

Decline Skullcrusher/Pullover Hybrid
60x10 or more, 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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  #2559  
Old 07-30-2014, 04:18 PM
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Wednesday - Quads 7, Back 12

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

Squat - I was weaker today, it could be because I have overdone the deadlifts recently or because I used a bigger bar pad, thus shifting the emphasis more to the quads, but likely a combination of both. Still got work done.

345x1
295x8, 3 sets
275 x 7+6 rest pause
245 x 8+7 rest pause
225 x 9+8 rest pause
135 x 15

Row (neutral grip)
75x8, 2 sets
75x10, 2 sets

Short Bar Row
50x12, 3 sets

Pendlay Barbell Row
135x8, 4 sets
135x10

* I forgot how much I like the Pendlay row. I think it is superior to a regular barbell row. Resting the bar for a brief moment on the ground takes the stress of the lower back, and really forces the back to contract hard to initiate the movement again. My whole back was lit up after 5 sets of this.
__________________

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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  #2560  
Old 07-31-2014, 04:09 PM
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Thursday - Chest 10/Delts 8/Triceps 7 intense sets (drop sets, close to failure, using momentum, etc)

Rolling V-Bar Extension - note to self, ditch the rolling aspect on the drops, only employ technique for first 10 reps
80x11 drop 65x11
80x10 drop 65x10 drop 50x10

Incline Bench
147.5x6
152.5x6
157.5x6
162.5x6
122.5x10, 3 sets

OH Press
97.5x6
97.5x6
100x6
67.5x12, 3 sets

OH Press Top Half reps
67.5x8, 2 sets

DB Floor Press
60x10, 3 sets

Fixed Bar Extension transition to Pushups
BWx10+10 pushups, 2 sets

Free Motion OH Tricep Extension
70x18, 16, 13 drop 60x8?

* Even though I only did 7 sets for triceps, the heavy-ish pressing and higher volume of pressing combined with the tricep work left them massively pumped.
__________________

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
Reply With Quote
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