Wed., 1/20/16, LEGS

Verse of the day: He holds victory in store for the upright. -Prov. 2:7

I got in a killer leg workout today. I did not set any record. I just aimed for 15 reps on just about everything. The pump was awesome:

squat: 65-15; 155-15; 245-15; 335-15
leg press: 360-15; 540-13
sumo-deadlift-squat: 95-5,5
lying leg curl: 70-15; 100-12; 130-3+2drop sets
standing leg curl: 60-15,15
hyper: 10
smith machine calf: 180-20; 230-20; 280-12,10

Week #61, HUGE, Chest and Delts

Verse of the day: Rejoice in the LORD always; again I will say, rejoice. -Phil. 4:4

Today was a great pump. I am slowly gaining strength. I did all my normal exercises. Here's how it looked:

incline dumbbell press: 25s-25; 50s-8; 75s-6; 100s-5; 120s-6
flat dumbbell press: 110s-8
cable fly: 80-8; 100-8
incline hammer strength press: 90-8; 180-8; 270-5
hammer strength shoulder press: 90-8; 180-8; 230-10
seated lateral: 30s-8; 40s-8
face pull: 150-10; 170-8; 190-8

Week #60, Huge, 1/14/16, Status Update

Verse of the day: The reward of humility and the fear of The Lord are riches, honor and life. -Prov. 22:4

I've been very busy with family and work, so I haven't posted a whole lot. But I'm on point. Every workout has been as planned:
Monday, I killed the chest and shoulders with all the favorites- dumbbell presses, hammer strength presses, cable flys, laterals and face pulls.
Tuesday was an excellent arm pump with barbell, dumbbell and preacher curls; along with cable, rope and dumbbell triceps work.
Yesterday I destroyed the legs with squats, presses, lunges, curls, and calf raises.
And tomorow I will finish it off with back...

Week #59, HUGE, Mon., 1/04/16, Chest and Shoulders

Verse of the day: O my Strength, I watch for You; You, O God, are my fortress, my loving God. -Ps. 59:9

Well, this is the 1st workout of the year. I took off the 1st 3 days to rest and spend time with family. I got in a killer workout this morning. My focus has pretty much the same: volume fairly low, intensity high, very focused on stimulating muscle growth. Here it is:

4 feel sets and 1 failure set incline dumbbell press
1 failure set flat dumbbell press
1 feel set and 1 failure set incline Hammer press
1 feel set and 1 failure set cable fly
1 feel set and 1 failure set Hammer shoulder press
2 hard sets incline rear lateral raise
1 failure set seated lateral raise

...Just right to start off a new year

Wed., 12/23/15, Legs

Verse of the day: The Spirit of the LORD will come upon you and you will be changed into a different person. -1 Samuel 10:6

I kept it fairly low impact today, because my lower back is a little stiff. But, it was a great leg workout. The pump was great and it was very, very focused. Here's how it went:

squat: 45-25; 135-10; 225-5; 315-20 (deep and controlled)
reverse lunge: 145-10
leg press: 450-10 (deep, focused and controlled)
lying leg curl: 85-20,10
smith calf raise: 90-20; 180-20; 270-20
hyper extension: 12 (deep and focused)

Tue, 12/22/15, arms

Verse of the day: concider it all joy, my brethren, when you encounter various kinds of trials, knowing that the testing of your faith produces endurance. -James 1:2-3

I got an incredible arm pump early this morning. It took a little more than 20 minutes. I stayed a little from the normal one max set and incorporated a little more volume. The goal here was to use less weight and give the elbows a little bit of a break. Here's how it looked:

Cambered bar curl: 20-30;45-8;65-8;85-8;115-7;85-11
  Superset with rope Pushdown: 60-30;80-15;100-12;120-10;140-10;160-5+dropset

Spider curl: 65-8,8,11
  Superset with seated rope extension: 100-15,15,15

Lying cable rope extension: 100-11,10,9
  Superset with cable curl: 150-7,8,10

Week #57, HUGE, Mon., 12/21/15, Chest/Delt

Verse of the day: The horse is prepared for the day of battle, but victory belongs to the LORD. -Proverbs 21:31

I got in a killer chest workout this morning. The pump was incredible. It was short and intense- very focused. Here's how it looked:

incline dumbbell press: 4 feel sets and 1 failure set (110s-10)
flat dumbbell press: 1 failure set (100s-9)
cable fly: 1 feel set and 1 failure set (100-6)
incline Hammer press: 1 failure set (270-5+fail)
Hammer shoulder press: 1 failure set (180-16)
seated lateral: 1 feel set and 1 failure set (35s-12)
incline rear lateral: 1 feel set and 1 failure set (40s-12)