WEEK #54, HUGE, Mon., 11/30/15, Chest and Delts

Verse of the day: Now fear the LORD and serve Him with all faithfulness. Joshua 24:14

After a 4 day weekend, my body is feeling much less rundown. While I was not my strongest this morning, I got in an excellent pump and pushed the muscles to the limit. This is my 3rd week of aiming for sets of 20 reps. Today rather than all sets of 20, I just warmed up with lower rep sets and aimed for 20 on my failure set. Here's how it went:

incline dumbbell press: 25s-25; 50s-12; 75s-8; 100s-12
flat dumbbell press: 60s-23
incline hammer press: 180-11
cable fly: 70-21
lateral raise: 20s-20; 30s-20
hammer shoulder press: 90-20; 180-14
incline rear lateral: 35s-20,10

Week #53, Huge, Mon., 11/23/15, Chest/shoulder

Verse of the day: ...though they are strong, you can drive them out.- Joshua 17:18b

This will be a short week (being Thanksgiving.) So, I will train everything before Thursday and take an extended weekend to recover. I am doing high rep sets again this week to give the joints a break. This morning was a great pump, aiming for 20 reps on each set and doing a medium-low volume. Here's how it looked:

Incline dumbbell press: 20s-20; 40s-20; 60s-20; 80s-17
Flat dumbbell press: 60s-20
Cable fly: 60-20
Decline hammer press: 160-15
Lateral raise: 20s-20; 30s-20
Face pull: 140-20,15
Seated dumbbell press: 40s-20; 50s-12

Thur., 11/19/15, Arms

Verse of the day: Unless the LORD builds the house, its builders labor in vain. -Psalm 127:1

This week I am doing mostly high rep sets to give the joints a break and to shock the muscle. I'm trying to pump as much blood into the muscle as possible. This arm workout is very short. It took about 20 minutes. The volume is pretty low, with few sets and a lot of reps doing sets of 20 until I cannot get 20:

cambered curl: 30-20; 50-20; 70-20; 90-6
   super-set with lying triceps extension: " (90-12)

hammer curl: 20s-20, 12
   super-set seated triceps extension: 70-20,13

cable curl: 90-20,15,12
   super-set 1-arm reverse pushdown: 50-20,15,12

Week #51 huge, wed, 11/11/15, legs

Verse of the day: The Lord your God is the one who goes with you. He will not fail you or forsake you. -Deut. 31:6b

This week I've bumped my cardio back up to 20 minutes a day. It seems to be working well.
Today I didn't go crazy on the legs. I'm still watching the hamstring from that pop a few weeks ago.. But it is feeling pretty good. Here it is:

Squat: 45-25;95-10;135-10;225-10;275-10;325-10;375-3
Reverse lunge: 95-5;145-5;195-4
Leg press: 450-25
Stand calf: 210-15;255-15;305-10
Machine calf: