Wed., 9/30/15, Legs

Verse of the day: For I am the LORD your God, who upholds your right hand, Who says to you, 'do not fear, I will help you.' Isaiah 41:13

Today was a very short leg workout. I did not have much time. And with the series of stretches and foam rolling I do, it makes it tough to get it in. But, I always feel it's good to nail it and get out, any way. Here it is:

squat: 45-20; 135-5; 235-5; 335-5; 435-3
leg press: 540-10; 810-17
leg curl: 125-6; 200-6
machine calf raise: 320-10; 400-15

(After stretching and everything, this took about 20 minutes.)

Week #45, HUGE, Mon., 9/28/15, Chest and Shoulders

Verse of the day: God is not a man that He should lie, nor a son of man, that He should change His mind; He has said and will He not do it? -Numbers23:19

So, it seems as if every time I actually post a change in my program, that I end up changing it again before I get through it once! Last week I ended up training chest and delts on Monday, legs on Wednesday and back and arms on Friday. They were all excellent workouts, just not exactly as planned. I'll probably do something similar this week.
Yesterday I got in great chest/delt workout. Here's how it went:

5 sets of incline dumbbell press
2 sets of flat dumbbell press
1 set of cable flyes
1 set of incline Hammer Strength press
2 sets of seated lateral raises
3 sets of face pulls
2 sets of seated dumbbell press

Wed., 9/23/15, Legs

Verse of the day: Do not fear, for I am with you, do not anxiously look about you, for I am your God. -Is. 41:10

I got in a great leg workout this morning. It was not the most intense. But I did kill the quads, hams, glutes and calve all very nicely. It was all very focused and very intentional. I have been incorporating the dumbbell-sumo-deadlift against the wall to hit the small muscles of the hips and spine that are often missed. Here's how it looked:

squat: 45-25; 95-5; 135-5; 225-5; 315-3; 365-5; 415-5
leg press: 450-12; 630-10; 840-8
sumo-wall-dumbbell-deadlift: 50-8; 75-9
leg curl: 110-8; 155-6; 200-4+3 drop sets
smith calf raise: 90-10; 180-10; 270-10; 340-10; 410-10

Week #44, HUGE, Mon., 09/21/15, Chest and Shoulders

Verse of the day: We should go up and take possession of the land, for we can certainly do it. -numbers 13:30b

My split seems to have changed, just slightly- from a 5 split to a 4 day split. The updated split looks like: Mon-chest/shoulders; Tue-arms; Wed or Thu-legs (rest on the other); Fri-back
I am incorporating a little more rest for a few weeks.
Today I got in a great workout. The weights were not crazy, but it was fast paced and very focused. Here's how it looked:

incline dumbbell press: 20s-25; 40s-15; 60s-12; 80s-10; 100s-11
flat dumbbell press: 75s-10; 85s-8
incline Hammer Strength  press: 180-12
cable fly: 80-12
Hammer Strength shoulder press: 90-15; 180-12,4
seated lateral: 25s-10; 35s-10; 45s-6
face pull: 120-15; 150-12
oct-bar shrug: 90-10; 180-12

Fri., 9/18/15, Back

Verse of the day: Blessed are they who have not seen and yet believe. -John 20:29

I got in a great back workout this morning, early. It was short, sweet and to the point- no diddle-daddle. My focus for back, has been bringing up the upper back. So, for the most part, it's been maintenance for the lower lats. Notice that I've been using less weight and bringing it to my upper belly/lower chest, to nail the traps, romboids and rear delts. Here's how it looked:

Nautilus unilateral pulldown: 90-25; 140-15; 180-12; 230-12; 270-10; 320-5
high-wide bent over row: 115-8; 185-8; 235-5
pulldown: 220-10
rope row: 170-12; 200-12

Wed., 9/16/15, Legs

I got in a good leg workout this morning. I didn't do anything crazy. It was more just focusing on feeling the weight- kind of power work for the squat. I did some higher reps on the leg press and calf raise, but it was mostly 6 and under for squat and leg curl. Here's how it looked:

squats: 45-25; 135-5; 225-5; 315-4; 365-2; 455-2
leg curl: 80-6; 125-6; 170-6; 200-4+drop
leg press: 270-15; 450-15; 630-15
machine calf raise: 300-15; 400-15,13,12
sumo-wall-dumbbell-deadlift: 50-10; 70-8

Week #43,HUGE, Mon., 9/14/15, Chest and Shoulders

Verse of the day: How joyful are those who fear the LORD- all who follow His ways. Ps 128:1

I had a 3 day weekend: nothing Friday, cardio Saturday and Sunday. So, today I'm back at it fresh. Nothing is sore at the moment. I got in a great chest and delt workout this morning. It was short and sweet- not too much volume. It only took about 30 minutes from start to finish. Here's how it looked:

6 sets of incline dumbbell presses
1 set of flat dumbbell presses
1 set of incline Hammer Strength presses
1 set of cable flyes
2 sets of Hammer Strength shoulder presses
2 sets of seated laterals
2 sets of face-pulls
1 set of seated dumbbell presses

As you can see, it was 16 sets total. So it was moving to do it in 30 minutes.

Thur., 9/10/15, Back and Tri's

Verse of the day: The Lord opens the eyes of the blind; the Lord raises up those who are bowed down; the Lord loves the righteous. -Psalm 146:8

Tomorrow I am taking off. So, today I did both back and triceps. I do like this workout- it seems to happen a lot here recently. It is a great pump, and while the triceps are warm they are not worn out when I get to them. I did not super-set as I do sometimes. It was all straight sets, but very fast paced. It only took 30 minutes to do the whole thing:

Nautilus uni-lateral pulldown: 90-25,10; 180-15; 230-12; 280-12
bent over row (wide grip/ pulling to the chest, for upper back): 135-12; 225-7+1
close-grip pulldown: 225-12
seated row: 240-5
lying extension: 80-8 (+8 close-grip press); 115-10
seated extension: 110-13
1-arm reverse pushdown: 80-6,60-8 (no rest)

Wed., 9/09/15, Legs

Verse of the day: You must distinguish between the holy and the common, between the unclean and the clean, -Leviticus 10:10

I got in a great leg workout today. I did not set any records, but it was an excellent pump. Here's how it went:

squat: 45-25; 135-8; 225-6; 315-5; 405-8
leg press: 540-12; 720-10; 900-8
standing leg curl: 70-12, 100-8, 70-12
machine calf: 280-20; 400-20
smith calf: 180-15; 270-12; 390-10
dumbbell sum-deadlift with face up against the wall- working on hips and back: 25-6, 45-6

Tue., 9/08/15, Biceps

Verse of the day: the LORD, whose name is Jealous, is a jealous God. -Exodus 34:16b

I got an excellent biceps workout this morning in about 15 minutes. It was fairly low volume, very high intensity, very focused and very fast. I used 2 different intensity techniques. Rest-pause: taking a set to failure, resting approximately 20 seconds and continuing on to failure again. Drop-sets: taking a set to failure and dropping the weight and continuing to failure again.  Here it is:

curl: 12s-30; 45-8; 65-8; 95-8; 115-6 + 1 drop-set
preacher curl: 60-10; 90-10 + rest-pause
concentration curl: 60-5 + 3 drop-sets

Week # 42, Mon., 9/07/15, Chest and Delts

Verse of the day: It is better to be godly and have little than to be evil and rich. -Ps. 37:16

I got an excellent workout in this morning. The pump was awesome and I was able to avoid bad shoulder pain- I'm stoked. I did not use a ton of weight, but it was very focused and intense on the muscles being worked. Here's how it looked:

incline Hammer Strength: 70-25; 140-10; 210-10; 280-10
incline dumbbell press: 75s-12,10
flat dumbbell press: 75s-10,8
cable crossover: 125-12,10
seated lateral raise: 25s-8; 35s-8; 45s-6
Hammer Strength shoulder: 140-12; 210-12
face pull: 130-15; 150-12; 170-8
oct-bar shrug: 180-15,12

Fri., 09/04/15, Back and Tri's

Verse of the day: Consider it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. -James 1:2-3
...Basically: what doesn't kill you will make you stronger.

I got in a great back and triceps workout this afternoon. This is a different combination, but I like to do this now and then just to shake it up. It is a great pump. I only did 3 exercises for each muscle, and few sets per exercise- short and intense:

pulldown: 90-25; 135-15; 180-12; 225-10
row (wide grip, to chest- for upper back): 135-8; 185-8; 225-4+1
V-grip pulldown: 195-13
lying triceps extension: 80-8; 110-13
pushdown: 210-8+2 drop-sets
seated extension: 110-6

Wed., 9/02/15, Legs

Verse of the day: Commit your way to the LORD, Trust in Him, and He will do it. -Ps. 32:5

I got in a great leg workout this morning. My short term goal is to squat 455 for 5. So I've been doing a lot of heavy sets of 5 to get up to that point. It is feeling better and better, and slowly moving forward. Here's how it looked:

squat: 45-25; 135-5; 235-5; 335-5; 435-4
sumo dead lift (just to feel and stimulate the lower back): 135-4; 225-2; 135-6
Swiss ball hack squat: 135-8(close), 6(wide)
leg press: 630-26
leg curl: 155-?,6
   super-set with machine calf raise: 280-15; 400-14
smith machine calf: 180-15; 410-10

Week # 41, Tue., 9/01/15, Bi's

Verse of the day: Delight yourself in the LORD; and He will give you the desires of your heart. -Ps. 37:4

I am not dead. The last 2 weeks have been very busy. But, I have not missed a workout. There just has not been much extra. It's been on plan: Mon- chest/delt; Tue- biceps; Wed- legs; Thu- triceps; and Fri- back.
This week has been good so far: I hit chest and delts hard yesterday- got an excellent pump. Today was the little workout- biceps. I really just hit them hard and fast. It took about 15 minutes: 5 sets of seated dumbbell curls, 2 sets of machine curls, 1 set of cable curls, 1 set of hammer curls and 1 set of spider curls- BOOM.