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Old 12-19-2013, 06:41 PM   #231
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Quote:
Originally Posted by moeheep View Post
where abouts in Florida if you dont mind me asking?
Not at all. I'm heading home to Ocala, in central Florida.
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Old 12-19-2013, 06:55 PM   #232
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Lower body dynamic/bodybuilding day. I winged it a little for the dynamic stuff, trying to figure out how I want to perform the lifts in the future to get the results I want.

Box squats with bands, parallel-
45x5
135x5
185x3
185x3
225x3

Box squats with bands, below parallel-
135x5
135x5
135x5

Squats with bands, wide stance-
135x3
135x3

Squats with bands, narrow stance-
135x5
225x3
275x3

I could feel my quads take over when I switched to the narrow stance, and I could also feel the rebound from the bottom. If I can learn to apply that rebound with heavy weights then I should be able to build a really solid narrow stance squat. I need to find a stance width that allows me to get some rebound from my quads but still lets me use my posterior chain to finish the lift. I'm going to start doing a lot more narrow stance work during these dynamic/bodybuilding days to make sure I keep building my quads.

At this point I went from one gym to the other to get some machine work in. Unfortunately when I got there the place was packed out, so I went home and used my bench with leg extension/curl attachment to finish my session.

Leg extension-
30x12
60x12
60x12
60x25
80x20

Leg curls-
30x12
30x12
30x12
30x18

Done and done. Good times. Pass the protein!
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Old 12-23-2013, 03:06 PM   #233
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First training session here in Florida. We went back to the same gym we went to last time we were here. It's a good gym with pretty much everything I need.

Today I combined my heavy bench and heavy lower day. While I'm here I'm just going to try to get it in. I'm not worried if I don't have really great sessions.

Swiss bar bench-
bar x a bunch
135x5
185x3
225x3

Add slingshot-
225x5
275x3
225x5
225x5
225x5

Remove slingshot-
135x12
135x10
135x10

Deficit deadlifts, conventional-
45x a bunch
135x5
225x5
315x3
365x3
365x3
365x3
365x3

Pendlay rows-
135x5
225x3
225x3
225x3
225x5
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Old 12-23-2013, 03:46 PM   #234
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Killer work, especially deads.
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Old 12-23-2013, 09:55 PM   #235
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Old 12-25-2013, 02:24 PM   #236
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,690
Training Exp: On and off for 15 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
My Mood: Inspired
Reputation: 214366
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Christmas day. Luckily, our temporary gym home is currently a 24 hour facility, complete with access codes that let us in whenever we want.

The wife and I got in an upper body assistance/bodybuilding day in today.

BTN seated OHP-
45x10
75x8
95x8
95x8
95x8
95x8
95x8

Wide, opposing grip cable rows-
70x12
100x12
140x12
140x12
140x12

Lateral raise-
20x8
20x8
20x8

Close, opposing grip pull downs-
70x12
100x12
110x12
120x12

After this I finished with 3 supersets of band triceps pushdowns and band curls. These gave me a crazy pump. I've gotta get me some bands so I can do this stuff in the garage. Hopefully I'll be able to get some soon.

Assistance/bodybuilding lower body day tomorrow. Good times as always.
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Old 12-25-2013, 03:32 PM   #237
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Christmas destruction.
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Old 12-26-2013, 01:38 PM   #238
Soldier
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,690
Training Exp: On and off for 15 years.
Training Type: ARGH!!!
Fav Exercise: Bosu kickback pistols
Fav Supp: Crack on a trisket
My Mood: Inspired
Reputation: 214366
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Day after Christmas destruction- lower body speed/assistance day.

Speed box squats with bands-
45x5
135x5
185x5
185x5
185x5
185x5

Wide stance GM's with bands-
45x8
95x8
95x8
95x8
95x8
95x8

Leg extension / leg curl superset-
50x12 / 30x12
70x12 / 50x12
90x12 / 55x12
100x12 / 60x12
100x20 / 60x25
100x23 / 60x23
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