Verse of the day: Set your mind on the things above, not on the things that are on the earth. -Col. 3:2
Today I got in a good back workout. Again, not wanting to stress the hamstring, I left out the barbell row, and focused mainly on the upper back. It was all the upper back cable motions. Here's how it looked:
pulldown: 80-25; 120-12; 160-10; 200-8; 240-7
V-pulldown: 200-8; 220-6; 240-5
rope row: 170-10; 200-10
seated row (with a high and wide grip): 150-8,8
Friday, October 30, 2015
Tuesday, October 27, 2015
Tue, 10/27/15, arms
Verse of the day: only be strong and very courageous; be careful to do according to all the law which Moses My servant commanded you; do not turn from it to the right or to the left, so that you may have success wherever you go. -Joshua 1:7
It's arm day! The easy day. The fun day. I got another great 20 minute arm workout: 8 total sets for biceps and 8 for triceps. The 1st superset was bar curl and Pushdown. I did 4 warm ups and 1 failure set. I followed this with 1 failure set each of concentration curl, lying extension, cable curl, seated extension, hammer curl and 1-arm rope Pushdown. Boom! That's the whole thing. Stimulate, not annihilate. Tell it to grow and get out.
It's arm day! The easy day. The fun day. I got another great 20 minute arm workout: 8 total sets for biceps and 8 for triceps. The 1st superset was bar curl and Pushdown. I did 4 warm ups and 1 failure set. I followed this with 1 failure set each of concentration curl, lying extension, cable curl, seated extension, hammer curl and 1-arm rope Pushdown. Boom! That's the whole thing. Stimulate, not annihilate. Tell it to grow and get out.
Monday, October 26, 2015
Week #49, HUGE, Mon., 10/26/15, Chest and Delts
Verse of the day: Whatever you do, do it with all your heart for the Lord and not for men. -Col. 3:23
The saga continues....
Another week has begun with goals of growing quality muscle and getting stronger. And another weekend with a wedding and massive amounts of food has ended... The conclusion: I need to get on the treadmill.
I'm sticking with the same 4 day split, that more evolved than was planned out: chest/ shoulders; arms; legs; and finishing the week with the back. Now having actually typed it out, I will probably change it before the week is up. But, this is what I've done the last several weeks. And it is working very well. The combination of how I am able to hit each muscle and still recover, is great.
Today I got in a great chest/delt workout. It was low volume and high intensity:
5 sets incline machine press
2 sets flat dumbbell press
1 set cable fly
2 sets laterals
2 sets face pulls
2 sets machine shoulder press
The saga continues....
Another week has begun with goals of growing quality muscle and getting stronger. And another weekend with a wedding and massive amounts of food has ended... The conclusion: I need to get on the treadmill.
I'm sticking with the same 4 day split, that more evolved than was planned out: chest/ shoulders; arms; legs; and finishing the week with the back. Now having actually typed it out, I will probably change it before the week is up. But, this is what I've done the last several weeks. And it is working very well. The combination of how I am able to hit each muscle and still recover, is great.
Today I got in a great chest/delt workout. It was low volume and high intensity:
5 sets incline machine press
2 sets flat dumbbell press
1 set cable fly
2 sets laterals
2 sets face pulls
2 sets machine shoulder press
Friday, October 23, 2015
Fri., 10/23/15, Back
Verse of the day: You are to be holy to me because I, the LORD, am holy, and I have set you apart from the nations to be my own. -Leviticus 20:25
Today was one of those "be careful" days. Because I strained my hamstring the other day, I was avoiding pressure on it. So, no bent over rows. This was a very short and sweet workout, though the pump was great. It was definitely a "can't put my arms to my sides" pump- so I thoroughly accomplished what I set out to:
4 sets of Nautilus unilateral pulldown
2 sets of neutral grip pulldown
2 sets of incline dumbbell row
3 sets of seated row
The reps were mostly between 6 and 12, with very short rest periods. It took about 20 minutes.
Today was one of those "be careful" days. Because I strained my hamstring the other day, I was avoiding pressure on it. So, no bent over rows. This was a very short and sweet workout, though the pump was great. It was definitely a "can't put my arms to my sides" pump- so I thoroughly accomplished what I set out to:
4 sets of Nautilus unilateral pulldown
2 sets of neutral grip pulldown
2 sets of incline dumbbell row
3 sets of seated row
The reps were mostly between 6 and 12, with very short rest periods. It took about 20 minutes.
Wednesday, October 21, 2015
Wed, 10/21/15, legs
Verse of the day: Whatever you do, do it with all your heart, as for the LORD and not for men -Col. 3:23
I did a little extra physical activity this past weekend. So of course the last few days I've had a little flare up of tendinitis in my knee. So this morning my goal was to just feel it out- not go crazy psycho. I decided to just do sets of 5 feeling it. This worked very well. I got a great leg workout... Until hamstrings. On my 3rd set of leg curls I felt a pop in the back of the knee, upper right calf area. So I stopped stretched lightly and iced it. And we'll see how that all goes next time... Mortality is such a drag... Here's how the whole thing went:
Squat: 45-25; 135-5; 225-5; 315-5; 365-5; 405-5
Leg press: 450-5; 720-5; 990-6
Leg curl: 140-5; 170-5; 200-3 ( stop )
I did a little extra physical activity this past weekend. So of course the last few days I've had a little flare up of tendinitis in my knee. So this morning my goal was to just feel it out- not go crazy psycho. I decided to just do sets of 5 feeling it. This worked very well. I got a great leg workout... Until hamstrings. On my 3rd set of leg curls I felt a pop in the back of the knee, upper right calf area. So I stopped stretched lightly and iced it. And we'll see how that all goes next time... Mortality is such a drag... Here's how the whole thing went:
Squat: 45-25; 135-5; 225-5; 315-5; 365-5; 405-5
Leg press: 450-5; 720-5; 990-6
Leg curl: 140-5; 170-5; 200-3 ( stop )
Tuesday, October 20, 2015
Tue., 10/20/15, Arms
Verse of the day: Keep my decrees and laws, for the man who obeys they will live by them. I am the Lord. -Leviticus 18:5
The easy day... Every body loves to train arms. Though, I seem to be the guy to take the fun workout and make it as challenging as possible. Today, as I was finishing up my drop-set on the pushdown starting with the whole stack, one of the dudes that trains in the morning sometime said, "Dude, you are ridiculous," referring to my methods of training... I always consider that an achievement, when people look at your arm workout and are amazed at the intensity.
Today was, again, low volume and high intensity. I hit 4 exercises for biceps and 4 for triceps. I super-set them and keep it moving. There is only 1 failure set per exercise. Today's pair up was:
cambered curls with lying extension
hammer curl with seated extension
machine curl with pushdown
concentration curl with lying dumbbell extension
The whole thing took about 20 minutes- like I said, I keep it moving.
The easy day... Every body loves to train arms. Though, I seem to be the guy to take the fun workout and make it as challenging as possible. Today, as I was finishing up my drop-set on the pushdown starting with the whole stack, one of the dudes that trains in the morning sometime said, "Dude, you are ridiculous," referring to my methods of training... I always consider that an achievement, when people look at your arm workout and are amazed at the intensity.
Today was, again, low volume and high intensity. I hit 4 exercises for biceps and 4 for triceps. I super-set them and keep it moving. There is only 1 failure set per exercise. Today's pair up was:
cambered curls with lying extension
hammer curl with seated extension
machine curl with pushdown
concentration curl with lying dumbbell extension
The whole thing took about 20 minutes- like I said, I keep it moving.
Monday, October 19, 2015
Week #48,Huge, Mon., Chest and Shoulders
Verse of the day: and My people who are called by My name humble themselves and pray, and seek My face and turn from their wicked ways, then I will hear from heaven, will forgive their sins, and will heal their land. -2 Chronicles 7:14
After a nice 3 day weekend, I'm feeling refreshed and ready to rock and roll. I got in an excellent workout this morning. It was very similar to my recent chest and delt workouts, with only a few changes. This workout seems to be working well, as I am getting stronger (slowly, but surely.) Today I added a little weight to my incline dumbbells. In order to do this, I changed the progression slightly, which makes it a little harder all the way through. I've found that to get stronger I need to keep it simple, and keep the volume low. So here's what it looks like:
incline dumbbell press: 4 warm ups and 1 failure set
flat dumbbell press: 1 failure set
cable fly: 1 failure set
incline Hammer Strength press: 1 failure set
seated lateral raise: 2 feel sets and 1 failure set
Hammer Strength shoulder press: 2 feel sets and 1 failure set
face pull: 1 feel set and 1 failure set
After a nice 3 day weekend, I'm feeling refreshed and ready to rock and roll. I got in an excellent workout this morning. It was very similar to my recent chest and delt workouts, with only a few changes. This workout seems to be working well, as I am getting stronger (slowly, but surely.) Today I added a little weight to my incline dumbbells. In order to do this, I changed the progression slightly, which makes it a little harder all the way through. I've found that to get stronger I need to keep it simple, and keep the volume low. So here's what it looks like:
incline dumbbell press: 4 warm ups and 1 failure set
flat dumbbell press: 1 failure set
cable fly: 1 failure set
incline Hammer Strength press: 1 failure set
seated lateral raise: 2 feel sets and 1 failure set
Hammer Strength shoulder press: 2 feel sets and 1 failure set
face pull: 1 feel set and 1 failure set
Wednesday, October 14, 2015
Wed., 10/14/15, Legs
Verse of the day: Do not follow the crowd in doing wrong. -Exodus 23:2a
This was the first time in a while that I have done all sets of 20 on the squat. This is a technique that will pump more blood throughout the entire body than just about anything else- your winded, can't see straight and walking is a little awkward for a while. While I didn't really go, what I call, psycho failure, or anything (no yelling involved), it was serious work. I kept the volume pretty low for the rest of the workout, so I didn't over do it. Here it is:
squat: 45-20; 135-20; 225-20; 315-20
leg press: 450-10; 720-6
leg curl: 135-10; 200-4+ 2 drop sets
machine calf raise: 350-6; 400-16
This was the first time in a while that I have done all sets of 20 on the squat. This is a technique that will pump more blood throughout the entire body than just about anything else- your winded, can't see straight and walking is a little awkward for a while. While I didn't really go, what I call, psycho failure, or anything (no yelling involved), it was serious work. I kept the volume pretty low for the rest of the workout, so I didn't over do it. Here it is:
squat: 45-20; 135-20; 225-20; 315-20
leg press: 450-10; 720-6
leg curl: 135-10; 200-4+ 2 drop sets
machine calf raise: 350-6; 400-16
Monday, October 12, 2015
Week #47 Huge, Mon., 10/12/15, Chest/Shoulders
Verse of the day: Yet those who wait for the Lord will gain new strength; they will mount up with wings like eagles, they will walk and not get tired, they will walk and not become weary. -Is. 40:31
So, here we are on week 47, of this great muscle growth/healing phase of the journey. I seem to be moving forward slowly, but surely. I'm keeping everything very basic- training everything once a week right now, and training 3-5 days per week. Today was chest and shoulders. I'm really getting to like this combo, because by the time I finish chest the delts are pumped. It is a good feel. Here's todays' workout:
5 sets of incline dumbbell press
1 set of flat dumbbell press
1 set of incline Hammer Strength press
1 set of cable fly
2 sets of Hammer Strength shoulder press
2 sets of seated lateral raise
2 sets of face pull
So, here we are on week 47, of this great muscle growth/healing phase of the journey. I seem to be moving forward slowly, but surely. I'm keeping everything very basic- training everything once a week right now, and training 3-5 days per week. Today was chest and shoulders. I'm really getting to like this combo, because by the time I finish chest the delts are pumped. It is a good feel. Here's todays' workout:
5 sets of incline dumbbell press
1 set of flat dumbbell press
1 set of incline Hammer Strength press
1 set of cable fly
2 sets of Hammer Strength shoulder press
2 sets of seated lateral raise
2 sets of face pull
Friday, October 9, 2015
Fri., 10/9/15, Back
Verse of the day: And you shall write them on the door posts of your house and on your gates. -Deut. 6:9
I got in a good back workout this afternoon. It was pretty short and very sweet- focused and intense. Again, may focus is on stimulating muscle growth without breaking it down past the point of recovery.. Which I have been know to do on occasion. Here's how it looked:
row: 45-25; 95-15; 135-8; 185-8; 235-6; 285-5
Nautilus unilateral pulldown: 180-12; 270-13
pulldown: 220-7
seated row: 200-10; 160-10(high and wide on the 2nd set)
V-grip pulldown: 200-6
I got in a good back workout this afternoon. It was pretty short and very sweet- focused and intense. Again, may focus is on stimulating muscle growth without breaking it down past the point of recovery.. Which I have been know to do on occasion. Here's how it looked:
row: 45-25; 95-15; 135-8; 185-8; 235-6; 285-5
Nautilus unilateral pulldown: 180-12; 270-13
pulldown: 220-7
seated row: 200-10; 160-10(high and wide on the 2nd set)
V-grip pulldown: 200-6
Wednesday, October 7, 2015
Wed., 10/07/15, Legs (IN 10 MINUTES)
Verse of the day: And you shall bind them as signs on your hand and they shall be as frontals on your forehead. -Deut. 6:8
Today I ended up with a 40 minute window to train my legs. Now I need 10 minutes after the workout to stretch and cool down before training my next client (or I might have to excuse myself to go throw up), 10 minutes of series of stretches I do before working out, and 10 minutes of warming up/ doing feel sets... So that leaves 10 minutes of intense work... Here's how I did it:
10 minutes stretching
squat: 45-25; 135-5; 225-5; 315-5;
405-8 giant set with:
leg press: 450-12,12,12
leg curl: 155-6, 6, 6
machine calf raise: 400-12, 10, 8
So, after warming up on the squat, I hit 1 working set of squats, and went right into 3 tri-sets of leg press, leg curl and calf raise. There was no rest. I was wrapping my knees to do the working set of squats at 8:32, and at 8:42, was completely finished.... They were pumped!
Today I ended up with a 40 minute window to train my legs. Now I need 10 minutes after the workout to stretch and cool down before training my next client (or I might have to excuse myself to go throw up), 10 minutes of series of stretches I do before working out, and 10 minutes of warming up/ doing feel sets... So that leaves 10 minutes of intense work... Here's how I did it:
10 minutes stretching
squat: 45-25; 135-5; 225-5; 315-5;
405-8 giant set with:
leg press: 450-12,12,12
leg curl: 155-6, 6, 6
machine calf raise: 400-12, 10, 8
So, after warming up on the squat, I hit 1 working set of squats, and went right into 3 tri-sets of leg press, leg curl and calf raise. There was no rest. I was wrapping my knees to do the working set of squats at 8:32, and at 8:42, was completely finished.... They were pumped!
Tuesday, October 6, 2015
Tue., 10/06/15, Arms
Verse of the day: and you shall teach them diligently to your sons and shall talk about them when you sit in your house and when you walk -Deut. 6:7
Today was supposed to be a rest day, but I decided to go ahead and hit arms and rest on Thursday. It was a great workout. It was all super-sets. The volume was still fairly low, with the intensity revved. Here it is:
5 super-sets barbell curl and pushdown + 1 extra set of pushdowns
2 super-sets spider curl and seated over-head extension (With a 150lb. dumbbell!)
2 super-sets hammer curl and lying extension
This obviously took less than 30 minutes.. But an excellent pump!
Today was supposed to be a rest day, but I decided to go ahead and hit arms and rest on Thursday. It was a great workout. It was all super-sets. The volume was still fairly low, with the intensity revved. Here it is:
5 super-sets barbell curl and pushdown + 1 extra set of pushdowns
2 super-sets spider curl and seated over-head extension (With a 150lb. dumbbell!)
2 super-sets hammer curl and lying extension
This obviously took less than 30 minutes.. But an excellent pump!
Monday, October 5, 2015
Week #46, HUGE, Mon., 10/05/15, Chest and Delt
Verse of the day: And these words, which I am commanding you today, shall be on your heart; -Duet. 6:6
At this point, all my joints are feeling pretty good. Everything is healing up nicely. And I am getting stronger, slowly but surely. So, I will stay on track, for now, training 3-5 days per week with weights (hitting each muscle group once) and cardio 3-5 days per week.
I got in a great chest and shoulder pump this morning. It was very fast, very focused and very intense. It was just the basics with the rep range mostly 6-10. Here's how it went:
incline dumbbell press: 20s-25; 45s-10; 70s-8; 90s-6; 110s-10
flat dumbbell press: 100s-8
cable fly: 100-10
incline Hammer Strength press: 230-6 + drop-set
Hammer Strength shoulder: 100-8; 180-8; 270-6
seated lateral: 30s-10; 40s-8
face pull: 120-10; 150-10; 180-10
At this point, all my joints are feeling pretty good. Everything is healing up nicely. And I am getting stronger, slowly but surely. So, I will stay on track, for now, training 3-5 days per week with weights (hitting each muscle group once) and cardio 3-5 days per week.
I got in a great chest and shoulder pump this morning. It was very fast, very focused and very intense. It was just the basics with the rep range mostly 6-10. Here's how it went:
incline dumbbell press: 20s-25; 45s-10; 70s-8; 90s-6; 110s-10
flat dumbbell press: 100s-8
cable fly: 100-10
incline Hammer Strength press: 230-6 + drop-set
Hammer Strength shoulder: 100-8; 180-8; 270-6
seated lateral: 30s-10; 40s-8
face pull: 120-10; 150-10; 180-10
Friday, October 2, 2015
Fri., 10/02/15, Back and Arms
Verse of the day: Do not be afraid of any man, for judgement belongs to God. -Deut. 1:18
This was, again, a pretty short workout- there was not much time to do it. So, I smashed it hard and fast. It took about 30 minutes:
row: 45-20; 95-8; 135-8; 185-6; 225-6; 275-7
Nautilus unilateral pulldown: 180-8; 280-12
seated row: 220-8
pulldown: 220-5
curl: 65-6; 95-6; 115-7
super/set pushdown: 130-15; 180-8; 240-8
preacher curl: 110-3+80-4
s/s lying extension: 110-12
This was, again, a pretty short workout- there was not much time to do it. So, I smashed it hard and fast. It took about 30 minutes:
row: 45-20; 95-8; 135-8; 185-6; 225-6; 275-7
Nautilus unilateral pulldown: 180-8; 280-12
seated row: 220-8
pulldown: 220-5
curl: 65-6; 95-6; 115-7
super/set pushdown: 130-15; 180-8; 240-8
preacher curl: 110-3+80-4
s/s lying extension: 110-12
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