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)

WEEK #56, HUGE, Mon., 12/14/15, Chest and Delts

Verse of the day: Trust in the LORD with all your heart and lean not on your own understanding, in all your ways acknowledge Him in all your ways, and He will direct your paths. -Prov. 3:5

Yet another week in the life of bodybuilding... I'm slowly improving. The key is consistency. It seems like I'm always hearing someone say, "I'm just getting back into it. I fell off for a little while." This is what separates the winner from the loser: consistency. Anybody can do an intense workout. The challenge is doing it again tomorrow and the next day and the next day...

Today I got in a great workout. The volume was medium-low, with high intensity. Here it is:

5 sets incline dumbbell press
1 set flat dumbbell press
2 sets incline Hammer press
1 set cable fly
2 sets seated dumbbell press
2 sets face pulls
1 drop set seated laterals

Wed, 12/9/15, legs

Verse of the day: Blessed are the gentle [humble, meek] for they shall inherit the earth.- Mat 5:5

Today I had to split up the legs. I did quads in one session, then trained a couple clients, and then hit the hams and calves (about an hour and a half later.) I was not my strongest ever, but it was a great workout. Here's how it went (remember I am rehabing a strained ham):

Squat: 45-25;135-6(225-4;275-3;365-15
Leg press: 540-10;810-10
Walking db lunge: 75s-8ea
Intermission

Seated leg curl super set with leg extension: 3 sets of 25 and 1 set of 10
Lying leg curl: 1 light feel set
Standing leg curl: 1 light feel set
Hyper extension: 12 very slow and controlled
Standing machine calf: 120-30;160-25;200-15
Seated machine calf: 210-21(squeeze and stretch)

Week #55, HUGE, Tue., 12/08/15, Arms

Verse of the day: Unless the LORD builds the house its builders labor in vain -Ps 127:1a

This week I start back to the lower rep range. On most things I'll aim for about 10 for my main set (though, I tend to be either a couple over or under.) I got in a great chest and shoulder workout yesterday to start it off. And today, I nailed the bi's and the tri's. Here's how it looked:

barbell curl super-set with pushdown: 4 warm-up/feel sets and 1 failure set each
spider curl super-set with lying triceps extension: 1 feel set and 1 failure set
seated hammer curl super-set with seated overhead extension: 1 feel set and 1 failure set

Wed., 12/02/15, LEGS

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

Today I started working in some LIGHT leg curls again (I pulled  my hamstring a month ago and have laid off all curls to let it heal.) I got a great leg workout. It was just the basics and very focused. Here's how it looked:

squat: 45-25; 135-5; 225-5; 335-20
leg press: 450-7; 630-15
reverse lunge: 95-10
lying leg curl: 1 feel set
standing leg curl: 1 feel set
seated leg curl: 2 feel sets
hyper extension: 1 feel set
5 feel sets of calf raises