Verse of the day: For as the rain and snow come down from heaven, and do not return here without watering the earth, and making it sprout and furnishing seed to the sower and bread to the eater; so shall My word be which goes forth My mouth; it shall not return to Me empty without succeeding in the matter for which I sent it. -Isaiah 55:10-11
I got in a killer back workout this afternoon in about 20 minutes. I just smashed it and left. It was very fast and very focused and very intense. Here's how it looked:
pulldown: 90-25; 135-15; 180-12; 225-10
Nautilus uni-lateral pulldown: 180-12,15
high-wide-bent-over row: 135-12; 185-10
V-grip pulldown: 195-10 + machine pulldown: 160-10 + seated-high-wide-cable row: 160-12
Friday, August 21, 2015
Wednesday, August 19, 2015
Wed., 8/19/15, Legs
Verse of the day: For as the heavens are higher than the earth, so are My ways higher than your ways and My thoughts than your thoughts. -Isaiah 55:9
Today my focus was on power. I used what is for me a heavy weight, and kept the reps low on just about everything. My main exercise for legs is always squats. This is where I my power. It was a great workout and I used more weight than I have in a while. Here's how it looked:
squat: 45-25; 95-5; 135-5; 225-4; 315-4; 365-4; 425-5
leg press: 540-10; 960-8
leg curl: 95-12; 125-10; 155-8
machine calf raise: 230-15; 310-15; 400-12,11
This whole workout to about 40 minutes. I'm not playing around- it's all business.
Today my focus was on power. I used what is for me a heavy weight, and kept the reps low on just about everything. My main exercise for legs is always squats. This is where I my power. It was a great workout and I used more weight than I have in a while. Here's how it looked:
squat: 45-25; 95-5; 135-5; 225-4; 315-4; 365-4; 425-5
leg press: 540-10; 960-8
leg curl: 95-12; 125-10; 155-8
machine calf raise: 230-15; 310-15; 400-12,11
This whole workout to about 40 minutes. I'm not playing around- it's all business.
Monday, August 17, 2015
Week #39, HUGE, Mon., 8/17/15, Chest and Shoulders
Verse of the day: For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. -Ephesians 6:11
Today I was dancing around a strain in my shoulder, so I did not go heavy on anything, and really did not hit failure on chest. It was a good workout- an excellent pump, especially in the delts. I did more reps and sets than usual, again just feeling and squeezing the muscle. Here's how it went:
6 sets of incline dumbbell presses
2 sets of flat dumbbell press
3 sets of incline machine press
2 sets of cable flyes (light)
2 sets of machine lateral
2 sets of cable rear lateral
2 sets of face pulls
2 sets of bent over dumbbell laterals
2 sets of Hammer Strength shoulder press (believe it or not, this felt better than anything so far)
2 sets of hex-bar shrugs
1 sets of alternating dumbbell front raises (I just took the 20s and went for it. It felt good so I just kept going- I probably did over 70 reps on each side... they were PUMPED!)
Today I was dancing around a strain in my shoulder, so I did not go heavy on anything, and really did not hit failure on chest. It was a good workout- an excellent pump, especially in the delts. I did more reps and sets than usual, again just feeling and squeezing the muscle. Here's how it went:
6 sets of incline dumbbell presses
2 sets of flat dumbbell press
3 sets of incline machine press
2 sets of cable flyes (light)
2 sets of machine lateral
2 sets of cable rear lateral
2 sets of face pulls
2 sets of bent over dumbbell laterals
2 sets of Hammer Strength shoulder press (believe it or not, this felt better than anything so far)
2 sets of hex-bar shrugs
1 sets of alternating dumbbell front raises (I just took the 20s and went for it. It felt good so I just kept going- I probably did over 70 reps on each side... they were PUMPED!)
Friday, August 14, 2015
Fri., 8/14/15, Back
Verse of the day: The LORD is my light and my salvation- whom shall I fear? The LORD is the stronghold of my life- of whom shall I be afraid? -Psalm 27:1
Well, my legs are sore today...
I got in a great back workout this morning. The focus on back day is on bringing up my whole upper back. In order to really nail the upper back, I changed the form on my rows a bit: I used a much wider grip and pulled the bar to my upper abdominals. This made me lighten the weight significantly. Here's how it looked:
pulldown: 90-25; 135-15
pull-up: 25
pulldown: 225-7
wide/high row (for upper back): 135-10; 185-8
V-grip pulldown: 195-8; 210-8
incline dumbbell row (high for upper back): 65s-12 + machine row: 160-8 + Free Motion pulldown: 180-6
seated cable row (high for upper back): 160-8,8
Well, my legs are sore today...
I got in a great back workout this morning. The focus on back day is on bringing up my whole upper back. In order to really nail the upper back, I changed the form on my rows a bit: I used a much wider grip and pulled the bar to my upper abdominals. This made me lighten the weight significantly. Here's how it looked:
pulldown: 90-25; 135-15
pull-up: 25
pulldown: 225-7
wide/high row (for upper back): 135-10; 185-8
V-grip pulldown: 195-8; 210-8
incline dumbbell row (high for upper back): 65s-12 + machine row: 160-8 + Free Motion pulldown: 180-6
seated cable row (high for upper back): 160-8,8
Thursday, August 13, 2015
Thur., 8/13/15, Legs
Verse of the day: In vain you rise up early and retire late toiling for to eat- for He gives to His beloved even in his sleep. -Ps. 127:2
Today was actually triceps all by themselves. It was a very short, focused workout with 13 total sets and only 7 working sets.
Yesterday was legs. I did not set any records, but it was a great workout. I'm still climbing the strength ladder, at a bodyweight of 179lb. I can feel everything today. It was all the usual basics, with fairly low volume and high intensity. Here's how it looked:
squat: 45-25; 95-5; 135-5; 225-5; 295-5; 365-15
front squat: 225-6
leg press: 630-23
leg curl: 125-10; 155-11+2
standing leg curl: 85-5 + 55-10
smith calf: 180-15; 270-15; 410-14
machine calf: 400-?,10
Today was actually triceps all by themselves. It was a very short, focused workout with 13 total sets and only 7 working sets.
Yesterday was legs. I did not set any records, but it was a great workout. I'm still climbing the strength ladder, at a bodyweight of 179lb. I can feel everything today. It was all the usual basics, with fairly low volume and high intensity. Here's how it looked:
squat: 45-25; 95-5; 135-5; 225-5; 295-5; 365-15
front squat: 225-6
leg press: 630-23
leg curl: 125-10; 155-11+2
standing leg curl: 85-5 + 55-10
smith calf: 180-15; 270-15; 410-14
Tuesday, August 11, 2015
Week # 38, Mon., 8/10/15, Chest and Shoulders
Verse of the day: Isaac planted crops in that land and the same year reaped a hundredfold, because the LORD blessed him. -Gen. 26:12
I got in great workouts both yesterday and today. I have been very busy, with work and family, but the workouts are on point. My strength levels a slowly increasing, but I'm finding more how hard it is to stay light and get stronger. This time last year I was more that 10 pounds heavier than I am right now (about 180 now and up to 193 last year.) But, I will continue to push it.
I usually take one exercise per muscle group and focus on strengthening that motion for a while and then I may change it. For chest my focus is the incline dumbbell press. Man, these dumbbells are heavy- but they must move! Here's how it looked yesterday:
incline dumbbell press: 20s-25; 40s-8; 60s-6; 80s-6; 100s-6; 120s-5
flat dumbbell press: 110s-10
bent over cable fly for upper chest: 200-6
cable fly for lower chest: 155-9
incline machine press: 200-7+3
machine shoulder press: 90-15; 180-8; 270-4; 180-12
seated lateral: 25s-10; 30s-10; 40s-7
face pull: 100-20; 130-15; 160-15; 200-10
oct-bar shrug: 90-20; 140-12,12
Today for the little biceps workout I did 6 sets of straight bar curls, 2 sets of hammer curls and 2 sets of cable curls. It took about 20-25 minutes, taking my time- it was a good pump.
I got in great workouts both yesterday and today. I have been very busy, with work and family, but the workouts are on point. My strength levels a slowly increasing, but I'm finding more how hard it is to stay light and get stronger. This time last year I was more that 10 pounds heavier than I am right now (about 180 now and up to 193 last year.) But, I will continue to push it.
I usually take one exercise per muscle group and focus on strengthening that motion for a while and then I may change it. For chest my focus is the incline dumbbell press. Man, these dumbbells are heavy- but they must move! Here's how it looked yesterday:
incline dumbbell press: 20s-25; 40s-8; 60s-6; 80s-6; 100s-6; 120s-5
flat dumbbell press: 110s-10
bent over cable fly for upper chest: 200-6
cable fly for lower chest: 155-9
incline machine press: 200-7+3
machine shoulder press: 90-15; 180-8; 270-4; 180-12
seated lateral: 25s-10; 30s-10; 40s-7
face pull: 100-20; 130-15; 160-15; 200-10
oct-bar shrug: 90-20; 140-12,12
Today for the little biceps workout I did 6 sets of straight bar curls, 2 sets of hammer curls and 2 sets of cable curls. It took about 20-25 minutes, taking my time- it was a good pump.
Friday, August 7, 2015
Fri., 8/07/15, back and tri's
Verse of the day: Do not be afraid, Abram. I am your shield, your very great reward. -Gen. 15:1b
Now this was a little bit "unconventional." I trained back and triceps together, and super-setted them. I've done this a few times in the past. I really like the pump. They are opposing muscle groups, but the ancillary muscles (like forearms and rear delt) are working for both. It was a great pump. Here's how it looked:
barbell row (wide grip): 45-35; 95-15; 135-10; 185-10; 235-10
super-set with lying triceps extension: 30-40; 50-20; 70-10; 90-10; 110-10
V-grip pulldown: 180-6; 225-11,5
super-set with seated overhead extension: 80-10; 110-7
machine pulldown (facing away): 145-12,6
super-set with straight bar pushdown: 190-7,5
seated high row: 160-10,8,8
super-set with 1 arm rope pushdown: 70-8,60-8
There was very little rest. The whole thing took about 40 minutes.
Now this was a little bit "unconventional." I trained back and triceps together, and super-setted them. I've done this a few times in the past. I really like the pump. They are opposing muscle groups, but the ancillary muscles (like forearms and rear delt) are working for both. It was a great pump. Here's how it looked:
barbell row (wide grip): 45-35; 95-15; 135-10; 185-10; 235-10
super-set with lying triceps extension: 30-40; 50-20; 70-10; 90-10; 110-10
V-grip pulldown: 180-6; 225-11,5
super-set with seated overhead extension: 80-10; 110-7
machine pulldown (facing away): 145-12,6
super-set with straight bar pushdown: 190-7,5
seated high row: 160-10,8,8
super-set with 1 arm rope pushdown: 70-8,60-8
There was very little rest. The whole thing took about 40 minutes.
Thursday, August 6, 2015
Wed., 8/05/15, Legs
Verse of the day: Those who trust in the LORD are as Mount Zion, which cannot be moved, but abides forever. -Psalm 125:1
This was an excellent leg workout. I really felt an increase in power, and was much more comfortable with the weight than I have been in a while. And this was the 1st time I've squatted over 405 in a long time. It was really just the basics, but slightly unconventional in both rep scheme and number of sets per exercise. Here's how it looked:
squat: 45-25; 135-10; 225-5; 315-5; 365-5; 415-5
front squat: 225-8
leg press: 540-10; 810-10
smith machine calf raise: 180-15; 270-15; 360-15; 410-10
leg curl: 135-10; 150-7; 110-15
machine calf raise: 400-16,12
This was an excellent leg workout. I really felt an increase in power, and was much more comfortable with the weight than I have been in a while. And this was the 1st time I've squatted over 405 in a long time. It was really just the basics, but slightly unconventional in both rep scheme and number of sets per exercise. Here's how it looked:
squat: 45-25; 135-10; 225-5; 315-5; 365-5; 415-5
front squat: 225-8
leg press: 540-10; 810-10
smith machine calf raise: 180-15; 270-15; 360-15; 410-10
leg curl: 135-10; 150-7; 110-15
machine calf raise: 400-16,12
Tuesday, August 4, 2015
Tue., 8/04/15, Biceps
Verse of the day: Unless the Lord builds the house they that build it labor in vain - Ps. 124:1a
So today is the easy workout.. Ha. Just biceps. It took me 15 minutes flat- no messing around. It was very basic, very focused and very intense- no talking, no water breaks, just work. Here's how it looked:
straight bar curl: 10s-24; 45-12; 65-10; 85-8; 105-8 + 2 drop-sets
spider curl: 60-8,8,8
dumbbell curl: (hammer) 30s-12; (rotating) 40s-6; (alternating) 50s-4 + 4 drop-sets
So today is the easy workout.. Ha. Just biceps. It took me 15 minutes flat- no messing around. It was very basic, very focused and very intense- no talking, no water breaks, just work. Here's how it looked:
straight bar curl: 10s-24; 45-12; 65-10; 85-8; 105-8 + 2 drop-sets
spider curl: 60-8,8,8
dumbbell curl: (hammer) 30s-12; (rotating) 40s-6; (alternating) 50s-4 + 4 drop-sets
Monday, August 3, 2015
Week# 37, Huge, Mon., 8/03/15, Chest/Delts
Verse of the day: Let the name of God be blessed forever and ever, for wisdom and power belong to Him. -Daniel 2:20
This week I'll change my split up a bit and workout a another day or so. I may change it up as I go depending on how I'm feeling with it. Here's my plan:
Monday: chest and shoulders
Tuesday: biceps
Wednesday: triceps
Thursday: legs
Friday: back
I may end up combining a couple of these days and adding a rest day- we'll see how it goes.
I got in a great workout this morning. I was being cautious of my neck (I've had a tweak in it the last few days, but it's working out), so the shoulder work was a little lighter with higher reps:
incline dumbbell: 20s-25; 40s-10; 60s-10; 80s-10; 100s-10; 120s-2 + 110s-3
flat dumbbell: 110s-5; 85s-11
incline machine press: 170-8; 200-8; 230-5+fail
cable fly: 125-12,12,12
seated dumbbell press: 45s-20,14,10
seated lateral: 20s-20,20,20
seated cable rears: 40-20
bent over lateral: 20s-15
This week I'll change my split up a bit and workout a another day or so. I may change it up as I go depending on how I'm feeling with it. Here's my plan:
Monday: chest and shoulders
Tuesday: biceps
Wednesday: triceps
Thursday: legs
Friday: back
I may end up combining a couple of these days and adding a rest day- we'll see how it goes.
I got in a great workout this morning. I was being cautious of my neck (I've had a tweak in it the last few days, but it's working out), so the shoulder work was a little lighter with higher reps:
incline dumbbell: 20s-25; 40s-10; 60s-10; 80s-10; 100s-10; 120s-2 + 110s-3
flat dumbbell: 110s-5; 85s-11
incline machine press: 170-8; 200-8; 230-5+fail
cable fly: 125-12,12,12
seated dumbbell press: 45s-20,14,10
seated lateral: 20s-20,20,20
seated cable rears: 40-20
bent over lateral: 20s-15
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