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  #2581  
Old 08-25-2014, 04:28 PM
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Monday - Legs 10, Back 8

* Knees were a tad cranky to start but once I was warmed up things went great

Squat
355x1
295x12, 8, 8
275 x 7+6 rest pause
250 x 8+7 rest pause
225 x 9+8 rest pause
145 x 16, 2 sets

Sissy Squat
BWx9, 8

One Arm Row
90x10, 3 sets

Barbell Row
140x10, 3 sets

Lat Pulldown
135x8
120x8
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With God's help...Mens sana in corpore sano
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  #2582  
Old 08-26-2014, 04:18 PM
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Tuesday - Flat Bench - Chest 16/Delts 2/Triceps 9

Bench
220, 230, 240x4
200x8, 4 sets

Bench - 2 board
150x10
150x10+4+4
150x10+4+4

Close Grip
150x10, 3 sets

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
117.5x7, 3 sets

Fixed Bar Extensions
BWx10, 3 sets (did first two sets, then push press, then final set)

Push Press
117.5x15, 2 sets

Free Motion OH Tricep Extension
40x30, 45x20, 50x15, 60x12

Band Extensions
2 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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  #2583  
Old 08-27-2014, 04:08 PM
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Wednesday - Back 23/Biceps 3

One Arm Barbell Row
120x8, 4 sets

Front Lever
2 sets

Barbell Row
145x10, 3 sets
145x15 - pendlay row

Hang Clean
145x8, 3 sets

Deadlift
275x20

Front Lever
2 Sets

TRX Row
BWx8, 2 sets

Assisted Pullup
55x10, 3 sets

Preacher Curl Machine
3 sets

Face Pull
2 sets

* I think I would switch out the face pulls for neutral grip rowing next time
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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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  #2584  
Old 08-28-2014, 04:49 PM
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Thursday - Chest 10/Delts 8/Triceps 9 intense sets (drop sets, close to failure, using momentum, etc)

V-Bar Tricep Extension
82.5x13 drop 67.5x13
82.5x12 drop 67.5x11 drop 52.5x11

Incline Bench
152.5x6
162.5x6
172.5x6
132.5x10, 4 sets - got to gym quicker, got in a extra set

OH Press
107.5x6, 3 sets
77.5x12, 3 sets

Push Press
97.5x15, 2 sets

DB Floor Press
65x11, 3 sets

Fixed Bar Extension
BWx10, 3 sets

One Arm DB
20x14 drop 15x8
20x13 drop 15x6

Band Extension
2 set of about 30 reps blasted out very quickly but also trying to contract hard
__________________

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; 08-29-2014 at 04:30 PM.
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  #2585  
Old 08-29-2014, 04:29 PM
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Friday - Deadlift/Back

Deadlift
390x5, 4 sets
340x10, 3 sets

Snatch Grip Deadlift
245x10, 3 sets

Deadlift
245x15

Hang Cleans
150x8, 3 sets

Snatch High Pull
135x5, 2 sets

Pendlay Row
145x10, 3 sets

with

Band No Money, 2 sets

Assisted Pullup
55x10
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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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  #2586  
Old 09-02-2014, 02:01 PM
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Saturday - Chest/Tricep/Bicep

Close Grip Bench
190, 200, 212.5x6
190x8, 4 sets
157.5x12, 2 sets

Close Grip 2 Board
152.5x10, 2 sets

V-Bar Pushdowns
82.5x12, 4 sets

w/

DB Hammer
32.5x9, 9, 9, 9

Deadstop Skullcrusher
65x9, 9, 9, 9
75x8 drop 60x6, 50x6, 40x6

w/

Preacher
60x12, 12, 12

Close Grip 2 Board
122.5x15, 15

w/

Barbell Curl
50x11, 2 sets

One Arm OH Ext
20, 2 sets

Band Tricep Extensions
2 sets

Monday - Flat Bench - Chest/Delts/Triceps

* Monday is normally leg pump work and back day. Not exactly a tough day, but my hamstrings and back were still feeling beat up from Friday's deadlift, so I went with some pushing work.

Bench
220, 230, 242.5x4
202.5x8, 4 sets

Bench - 2 board
152.5x10
152.5x10+4+4 (2 sets)

Close Grip
152.5x10, 3 sets

Bench 1 and 1/4 reps (down all the way, back up, down partial and back up is one rep)
120x7, 3 sets

Fixed Bar Extensions
BWx10, 3 sets

ss w/

Push Press
120x15, 3 sets

Ab Bench OH Tricep Extension
40x20, 3 sets

One Arm OH Extension
15x20?

Band Extensions
2 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; 09-02-2014 at 02:04 PM.
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  #2587  
Old 09-02-2014, 04:17 PM
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Tuesday - Leg Pump work, Back

Leg Curl
125x15, 4 sets

ss w/

Leg Extension
105x15, 5 sets

* Lots of band pull aparts today between sets

One Arm Row
122.5x8, 4 sets

Chinup
BWx8, 4 sets

Pendlay Row
145x10, 3 sets

Neutral Grip Row
57.5x10, 2 sets

Short Bar Row
57.5x10, 2 sets

Bicep Preacher Curl - 30 seconds rest
20x30, 25x20, 30x15, 35x10
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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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  #2588  
Old 09-03-2014, 06:25 AM
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William Ustav William Ustav is offline
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Man, that's a nice workout! What are Pendlay Rows?

Work took all my extra time from weight lifting, so my comeback only lasted a few months... but hopefully from the middle of october I'll have more time aside from the martial arts practice.
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  #2589  
Old 09-03-2014, 11:39 AM
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Quote:
Originally Posted by William Ustav View Post
Man, that's a nice workout! What are Pendlay Rows?

Work took all my extra time from weight lifting, so my comeback only lasted a few months... but hopefully from the middle of october I'll have more time aside from the martial arts practice.
Pendlay rows are performed like barbell rows but the bar comes to a rest on the floor between each rep.

You'll get back into it.

------

Wednesday - Chest 10/Delts 8/Triceps 9 intense sets (drop sets, close to failure, using momentum, etc)

V-Bar Tricep Extension
82.5x13 drop 67.5x13
82.5x12 drop 67.5x11 drop 52.5x11

Incline Bench
155x6
165x6
175x6
135x10, 4 sets - got to gym quicker, got in a extra set

OH Press
110x6, 3 sets
80x12, 3 sets

Push Press
100x15, 2 sets

DB Floor Press
65x12, 3 sets

Fixed Bar Extension
BWx11, 3 sets

One Arm DB
20x14 drop 15x8
20x13 drop 15x7

Band Extension
2 set of about 30 reps blasted out very quickly but also trying to contract hard
__________________

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; 09-03-2014 at 04:08 PM.
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  #2590  
Old 09-04-2014, 04:04 PM
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Thursday - Legs 9, Back 8

* This workout was great

Squat
365x1 - solid
300x12, 9, 8
275 x 7+6 rest pause
250 x 8+7 rest pause
225 x 9+8 rest pause
145 x 17, 16

Sissy Squat
BWx10

One Arm Row - lower back feeling very fatigued
92.5x10, 2 sets

Assisted Pullup
55x10, 4 sets (final set was chinup grip)

TRX Row
BWx10, 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
Reply With Quote
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