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  #2561  
Old 08-01-2014, 04:32 PM
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Friday - Deadlift 10/Back 9

Deadlift
376x5, 4 sets
321x10, 3 sets

Snatch Grip Deadlift
231x10, 3 sets

Lat Pulldown
91x11, 3 sets
111x8
91x9 - medium grip

Pendlay Row
135x8, 2 sets
140x8, 2 sets

superset with

Band - "No Money" - hits external rotaters along with mid back hard
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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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  #2562  
Old 08-02-2014, 09:38 PM
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Saturday - Chest/Tricep/Biceps

Close Grip Bench
197.5, 207.5, 217.5x4
177.5x8, 4 sets

Close Grip 2 Board
145x10, 4 sets

V-Bar
80x12, 4 sets

w/

DB Hammer Curl
30x9, 4 sets

Deadstop Skullcrusher
60x8, 4 sets
70x7 drop 60x6, 50x6, 40x6?

w/

Preacher Curl
60x11, 3 sets

OH Press Top Half
80x12, 3 sets

w/

Barbell Curl
60x8, 3 sets

Free Motion
70x12-14 reps, 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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  #2563  
Old 08-04-2014, 04:39 PM
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Monday - Leg Pump work 10, Back 17

Leg Curl
125x15, 4 sets

ss w/

Leg Extension
90x15, 4 sets

Swiss Ball Leg Curl
BWx15

Leg Press - pin stack
210x20

Chinup
BWx10, 9, 7, 7

Pendlay Row
145x8, 4 sets
145x10

ss w/

Band Pullaparts

One Arm Row
90x10, 3 sets

Power Clean
145x5, 3 sets

ss w/

Farmer Carry
45 plate each hand
__________________

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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  #2564  
Old 08-06-2014, 02:31 PM
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Tuesday - Flat Bench

Bench - left bicep tendon hurting near elbow, hurts at bottom of ROM
212.5, 222.5, 232.5x4
192.5x8, 4 sets

Bench - 2 board
142.5x10
142.5x10+4+4
142.5x10+4+3

Close Grip
142.5x10, 3 sets

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
102.5x10, 2 sets

Deadstop Tricep Extension
65, 2 sets

Overhead Press (top half, only lowering to nose)
80x14 strict +1 push press
80x12 strict +3 push press

Free Motion OH Tricep Ext
70, 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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  #2565  
Old 08-06-2014, 04:05 PM
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Wednesday - Legs 10, Back 6

Squat
355x1
295x10, 8, 8
275 x 7+6 rest pause
245 x 8+7 rest pause
225 x 9+8 rest pause
135 x 16

Lying Leg Curl
125x15, 13
110x13

One Arm Barbell Row
90x12, 3 sets

Assisted Pullup
55x8, 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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  #2566  
Old 08-07-2014, 04:21 PM
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Thursday - Chest 9/Delts 8/Triceps 8 intense sets (drop sets, close to failure, using momentum, etc)

V-Bar Tricep Extension - note to self, ditch the rolling aspect on the drops, only employ technique for first 10 reps
80x12 drop 65x11
80x11 drop 65x11 drop 50x11

Incline Bench
145x6
155x6
165x6
125x10, 3 sets

OH Press
100x6, 3 sets
70x12, 3 sets

DB Floor Press
60x11, 3 sets

Push Press
70x15, 90x15

Fixed Bar Extension
BWx10, 3 sets

Free Motion OH Tricep Extension
70x14, 14, 13 drop 60x8?
__________________

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
  #2567  
Old 08-11-2014, 01:35 PM
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Friday - off, spent the day driving

Saturday - Deadlift/Back

Deadlift
380x5, 4 sets
325x10, 3 sets

Snatch Grip Deadlift
235x10, 3 sets

Deadlift
235x15

Hang Cleans
155x5, 4 sets

Snatch High Pull
135x5, 3 sets

Pendlay Row
135x8, 3 sets

with

Farmer Walks
45 plate each hand

Biceps Free Motion Curl
15x35, 20x25, 15x15, 10

* One bicep exercise actually left me with crazy bicep DOMS the next day. And my traps were lit up as well but that was to be expected with the insane amount of trap work I did.

Sunday - Chest/Tricep

Close Grip Bench
185, 195, 205x6
180x8, 4 sets
150x12, 2 sets

Close Grip 2 Board
145x10, 2 sets

V-Bar
71x12, 4 sets

Overhead Press Top Half
82.5x15, 12, 12

Close Grip
120x16

Deadstop Skullcrusher
60x10, 9, 9, 8
60x8 drop 50x6, 40x6, 30x6?
__________________

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; 08-11-2014 at 01:49 PM.
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  #2568  
Old 08-11-2014, 04:14 PM
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Monday - Leg Pump work 11 plus sprints, Back 15

Leg Curl
125x15, 4 sets

ss w/

Leg Extension
90x15, 4 sets
90x10 - slow eccentric

Slider Leg Curl
BWx10

Leg Press - pin stack
230x20 - this was tough

Bike Sprint
2x12 at Level 15

Chinup
BWx9, 9, 8, 6

One Arm Row
92.5x10, 3 sets

Pendlay Row
135x10, 3 sets

Power Clean
135x8, 2 sets

Lat Pulldowns Neutral Grip
100x12, 3 sets - blah, didn't like these

* Note to Self, consider having deadlifts as transition between leg pump work and back 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
Reply With Quote
  #2569  
Old 08-12-2014, 04:08 PM
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Tuesday - Flat Bench

* Left bicep tendon still hurting near elbow, hurts at bottom of ROM. It is not as bad as last week as I have been more careful with motions that may aggravate it.

Bench
215, 225, 235x4
192.5x8, 4 sets

Bench - 2 board
145x10
145x10+4+3
145x10+4+3

Close Grip
145x10, 3 sets

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
105x10, 3 sets

Deadstop Tricep Extension
65x8
65x9, 55x6, 45x7

Overhead Press (top half, only lowering to nose)
80x15, 2 sets - I may switch this out for either heavier full ROM push press or something else entirely like pushups with band resistance. I didn't really feel like I got much out of it today.

Free Motion OH Tricep Ext
70, 2 sets
70 drop set 60, 50
__________________

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
  #2570  
Old 08-13-2014, 04:06 PM
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Wednesday - Legs 10, Back 8

Squat
365x1
295x11, 8, 8
275 x 7+6 rest pause
245 x 8+7 rest pause
225 x 9+8 rest pause
140 x 16, 2 sets

Sissy Squat
BWx8, 2 sets

Hang Clean
135x8, 4 sets

Pendlay Row
135x10, 4 sets -last set was actually a regular row with no pause
__________________

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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