Lower Quad Emphasis

Leg Ext
90 x 30
Fire Hydrants
BW x 20

BB Med Stance (2-3" wider than shoulder width)) high bar squat experimenting with "exploding through the entire concentric", only prob. is when the bb leaves my back lol)
135 x 5
185 x 4
225 x 5
add belt
275 x 5
315 x 1
365 x 1

385 x 5 (last two reps were pretty slow)

Leg Press w/ doubled up heavy bands and medium bands (4-count negative, pause, EXPLODE!!!!)
3pps x 5
4pps x 5
5pps x 5 (slowing down on positive due to resistance)
6pps x 5

3pps x 10 x 3 sets(4-count negative, 2-count pause on bottom, EXPLODE)

A1
Leg Ext (1-count pause on top, 4 count negative)
130 x 20 x 3 sets

A2
DB goblet squat (no lockouts 3/4 reps as fast as possible while having perfect form)
50 x 20 x 3 sets

Stretch
Quads, hips, hammies

Good workout.

Upper Body Dynamic Effort

Handcuffs x 20
Pull aparts x 20 x 2 sets

Bench Dynamic (less than 60 sec between sets)
135 x 3 x 2 sets
185 x 3 x 2 sets
add short light bands to bottom setting of pins
135 x 3 x 2 sets
155 x 3 x 2 sets
185 x 3 x 6 sets

Neutral Grip Low Incline DB Press (<60 sec between sets)
40 x 20
60 x 20
75 x 20
80 x 17

A1 Tricep Pushdown Rope
80 x 10 x 4 sets

A2 Lying DB Tricep Ext
30 x 10
35 x 10
30 x 8
25 x 8

B1 Pulldowns
100 x 10 x 6

B2 Chest Supported Rows
50 x 10 x 5

Medows Row
1p x 10
2p x 10
3p x 10
2p x 10 x 2 sets

C1
Shrug DB (3-count)
50 x 10 x 4 sets

C2
Face Pulls
70 x 10 x 5 sets

DE Lower

Warmup hips, knees

Box Squat against Elitefts Grey Bands
135 x 5
185 x 2
225 x 2 x 2
275 x 2 x 3
225 x 2 x 8

Technique Work Deadlift sumo and conventional
225 x 1 x 10

A1
DB Paused Keystone Deads
55 x 10
65 x 10
75 x 10
100 x 10

A2
Leg Curl
130 x 10
150 x 10
160 x 10
170 x 10

B1
Toe Press on Leg Press
2pps x 50 x 3

B2
Elite Light Band Hyper Extension
BW Band x 10 x 3 sets (back was POMPED UPPPPP driving like I was about to go into labor lol)

ME Upper

warmups
handcuffs, pullaparts

Floor Press 1-count pause w/ thumbless grip pointers on rings
140 x 3
190 x 1
230 x 1
280 x 1
325 x 1
345 x 1
375 x 1
390 x 1

Seated no back support BB Military Press
100 x 10 x 5 sets (different grip each set)

Neutral Grip Pullups
BW x 10, 7, 7, 5, 5

DB Row Strict
50 x 20, 15, 15, 10, 10

A1 Incline Palms UP DB curl
15 x 10
20 x 10
25 x 7
20 x 7
15 x 10

A2 Mini Band Ext Rotation
band x 12 x 5 sets

Lat, shoulder and bicep stretch.

lower body

Warmups
leg ext x 30
fire hydrants
box jumps

Barbell Back Squat medium stance
135 x 5
185 x 1
225 x 1
275 x 1
add belt
315 x 1
365 x 1
405 x 1
425 x 1

405 x 4 (coulda got five but didn't want to compromise form)

Bottom half goblet squat (pause 1-count in the hole)
50 x 20
65 x 10
85 x 10
100 x 10 x 2 sets


Gotta bring up my strength outta the bottom. Box squats probably will help a bit, but maybe light touches on a low box would be best.

upper DE

handcuffs x 10 x 3 sets
pull apparts

DE bench different grip each set with short average band around the pin set on bottom setting
45 x 5
135 x 3 x 2
155 x 3
185 x 3 x 3
155 x 3 x 2
185 x 3 x 5

Low Incline (bottom setting) Neutral Grip DB Press
25 x 20
45 x 20
75 x 20
100 x 15 (not enough rest starting to get fatigued)
90 x 12
75 x 12 x 2 sets

Seated Chest supported Row big ROM (1-count pause on top, 4 count negative, explosive positive)
70 x 10 (neutral grip)
90 x 10 (bench grip)
110 x 10 (neutral grip
140 x 10 x 5 sets (alternating grips each set)

Face Pulls differnt angle each set
90 x 20 x 5 sets
90 x 10 x 3 sets

Fat Gripz Strict seated Hammer Curls both hands
20 x 10
30 x 10
40 x 9

Standing Palms Up 5-count negative alternating DB curls
40 x 6
45 x 6
50 x 6
45 x 6 x 2 sets

Pump city. Fat Gripz HC really hit my forearms, brachialis(sp? sorryLOL) and grip. Gotta keep these in

DE lower

fire hydrants
leg ext

DE Box Squat
bar x 5
135 x 2
185 x 2
225 x 2 x 6
275 x 2 x 6

form check video


Speedy Rack Pull 6" below bottom of knee
225 x 5
275 x 5
315 x 5
365 x 5

A1 Light Band Resistance 45 Hyperextensions
Band x 10 x 4 sets

A2 Leg Curl Seated
130 x 10
150 x 10
170 x 8
150 x 9

ME Upper

handcuffs x 10 x 3 sets
pull aparts x 10 x 3 sets

Medium Grip Bench to Manpon
50 x 10
140 x 5
190 x 1
235 x 1
285 x 1
325 x 1
375 x 1
395 x 1

415 x 1


325 x 12
345 x 8

Overhand Bench Width Rows
140 x 10
235 x 10 x 5 sets

Neutral Grip BB Style Pullups
BW x 10/5/4/3/3

Band Ext Rotations x 10 x 7 sets

Noticed my structural imbalances are obvi when doing band pullaparts (right hip and shoulder are droopy. prolly due to 7p isolateral leg press in 2010 and sittin' at a computer all day (like a b055))

deload lower

fire hydrants x 20 reps x 2 sets
leg ext 80 x 50
leg curl 110 x 50
back extensions bw x 25 x 2 sets
leg press 2pps x 50
keystone db dls 20 x 50

stretch quads hammies hips
roll hammies w/ bb
roll quads/it with foam roller

30 min and done. getting a elitefts yoke ss bar in the mail next week whoop whoop!

Upper Deload
Db low incline 30 x 50
Db row 45 x 50
Db flat press 45 x 50
Chest supported row 70 x 50
Facepulls 70 x 25 x 2
Med ball front raises 20 x 50
Hammer curl 15 x 50

lower deload

leg ext
100 x 50 (1-count pause at tke)
Leg curl seated
100 x 50
DB SDL/Keystone hybrid
40 x 50
Fire Hydrant
BW x 25 x 2 sets (wayyyy harder than last time)
Side Bends
55 x 25 x 2 sets

Roll hammies
stretch quads, hip flexors

feelin' fresh.

Upper Deload part II

handcuffs x 20

bb bench w/ earrings
bar 25 lb earrings on elite light bands x 50
bar 25 lb earrings 10 earrings on elite minis x 15 x 3 sets switching grip from wide to narrow to regular

Inverted Rows
BW x 10 x 6 sets (alt. wide and narrow)

A1 Ext Rotations
mini x 10 x 5 sets

A2 Pullapparts
mini x 50 x 5 sets

B1
Palms UP DB curl
15 x 50
15 x 25 x 2 sets

B3
Seated Band Pushdowns
Double MInis x 50
Double minis x 25 x 2 sets

nutrition note:

I've been fasting on training day's prior to lifting (between 10AM and 1PM) and subsequently hitting up 4-5 meals of 70/60/30 C/P/F and on off days 30 min of fasted morning cardio and 30/60/30 with 4-5 meals.

I'm 240 morning weight and the leanest I've been at this weight before!

ME lower (aka gettin back n2 da swang of thangs)

Fire hydrants x 20 each leg
Leg ext 90 x 30
Hip flexor stretch

BB medium-wide high bar squat(sry for the silly names, it helps me categorize what I did)
135 x 5
185 x 3 (feelin' mighty explosive)
225 x 1 (ditto)
275 x 1 (ditto)
315 x 1 (ditto)
365 x 1 (ditto)
405 x 1 (super slow rep felt like 1000000 kilos)
385 x 1

Leg Press Doubled Elite Average and Doubled Light bands (3 count negative, 1 count pause on bottom keeping quads and glutes flexed, knees out and EXPLODE through positive)
3pps x 10
4pps x 10 x 4 sets

Jump Rope
200 skips


Short and sweet.

DE Upper

hand cuffs x 10 x 3 sets
Tricep ext light x 20

Bench w/ short elite light bands (switch grips every set from pinky on ring to pointer 1" outside ring) negative and positive as fast as possible with a pause at full extension

Bands 135 x 2 x 2 sets
Bands 155 x 2 x 2 sets
Bands 185 x 2 x 7 sets
Bands 205 x 2
Bands 225 x 2 (a lil too slow for my liking)
Bands 205 x 2 x 2 sets

Lying on Bench Tricep Extensions Dead Stop
15 x 10
30 x 10
35 x 10
40 x 10 (very hard, form got a lil re-re)

Neutral Grip (1-count pause on top and bottom of each rep, squeezing pecs and tris)
50 x 20
65 x 12
75 x 12 (hard last set)

DB Deadstop Row from floor
100 x 10 x 3 sets (almost no rest)

Chest Supported Row Machine
110 x 20 x 4 (paused on top, controlled negative, retracted and depressed scaps) alternating neurtal grip with pronated grip
110 x 10 x 2 sets

45 plate front raises x 30, 25, 20 (very little rest, massive pumpcity)

Chyeahhhhhhhhhzzzerr