My Come Back Log

[lou t]

FRIDAY 1/19 DAY #2
shoulders/traps/triceps

friday	SHOULDERS/TRI/TRAPS DAY #2	SETS	REPS	WT
SHOULDERS
	6 way side laterals	4	10	5
	rear delt flyes on pec deck	5 min cluster	6	100
	isolateral hammer overhead press	5 min cluster	6	40
finisher	incline rear delt flyes		100	35
TRAPS	RACK PULL POWER SHRUGS	4	6	280
	db incline shrugs	3	40/80	65
triceps	close grip bench	3	40/80	100
	DB LYING EXT	3	40/80	20
	across bench tri ext OR FRENCH PRESS	3	40/80	55
finisher	LADDERED TRI EXTENSIONS	CLUSTER SET	100+	BW
	30 cardio

[lou t]

sunday 1/21
day #1 legs/biceps

Note:
decided to stick with the same set/rep for squats as last Sunday.
first set was a heavy set of 6 reps @ 305lbs. second set took 20% off @ 240lbs for 15 reps (last week only managed 12reps). then third set took 50% off first set weight @ 150lbs for 30 reps.

sunday	day #1 legs/biceps	SETS	REPS	WT
legs	high bar squats	3	6,15,30	305, 240,150
	LEG EXT	3	45/90	70
	lying LEG CURLS	3	45/90	70
biceps	CHIN UPS	3	45/90	bw
	incline cable curls	3	45/90	22.5
	MACHINE PREACHERS	3	45/90	40
finisher	bicep ladder curls - smith machine	cluster	100+	bw
cluster set	STANDING CALF RAISE	5 min cluster	8	200
cluster set	SEATED CALF raise	5 min cluster	8	170

[lou t]

Monday 1/22 Day #1 chest/Back
Note:
legs crazy sore from yesterday. good sore.
deadlift went well. used the wave loading method using % of 1 rm. I did 2 waves:
1st wave = 85% x 3, 90% x 2, 95% x 1 - 315,325,340
second wave = 88%x3, 92% x2, 98% x1 - 325, 340, 350
I held back a bit due to a slight calf pull yesterday.

monday	day #1 back/chest	SETS	REPS	WT	NOTES
chest	ISO LATERAL HAMMER FLAT CHEST PRESS	3	45/90	45ea. side
	ISO LATERAL HAMMER INCLINE PRESS	3	45/90	35,30,25
	INCLINE CABLE FLYES	3	45/90	22.5 EA SIDE
chest finisher	1 arm pec deck flyes	4	15	60	15 second intraset rest
2/14	bldl		3@85%, 2@90%, 1@95%	315,325,340
			3@88,2@92, 1@98	325,340,350
	neutral grip pull ups	3	45/90
	SEATED HAMMER ROW	3	45/90	75 EA SIDE
	CABLE ROPE ST ARM PULL DOWNS	3	45/90	50
	cardio 30

[lou t]

Tuesday Day #1 Shoulders/traps/triceps

Note:
did some power shrugs today to overload the traps. they are very slow coming up. I set the pins in the power rack just below the knee and did these like a rack pull with a forceful shrug at the top. 265lbs x 4 x 8.
Then I did DB Shrugs using 5 minute cluster set with 85lbs x 6 reps with 15 sec rest. traps were toast.

finished triceps with smith machine set at bottom rung, close grip touching my forehead to bar doing AMRAP, 10 sec rest, moved bar up a rung and repeated. did this until I hit 100+ reps.

for shoulders I used Time Under Tension (TUT) so I can get some volume and a good pump.

happy with todays work.

tuesday	SHOULDERS/TRI/TRAPS DAY #1	SETS	REPS	WT
SHOULDERS
	ISO LATERAL HAMMER OVERHEAD PRESS	3	45/90	35
	INCLINE REAR DELT SWINGS	3	45/90	30
	low cable side laterals	3	45/90	10
TRAPS
	power shrugs	4	8	265
	db shrugs	5 min CLUSTER	6	85
TRICEPS	close grip bench - smith machine	3	45/90	90
	LYING DB ExT	3	45/90	22.5
	French Press - cable rope	3	45/90	30
tri finsiher	smith machine laddered tri ext	1	100+	bw
abs
	cardio 20

[lou t]

THURSDAY 1/25 DAY#2 LEGS/BICEPS

NOte:
with my left side (intercostal rib injury) and my right calf pull, I just couldn't make up my mind how i was going to approach todays leg training. I have been doing high reps squats on day#2 of legs to keep the heavy bar off my back (rib injury get very sore after too many reps with heavy weight).

I decide to do 4 sets of 20 reps @ 135, 155, 165, 175.
for lying leg curls I did a 5 minute cluster set using 3 reps with a slow 3 second eccentric. rested 15 seconds between set for 5 minutes. you wouldn't think 3 reps would be taxing but the combination of the 3 sec eccentric and 15 sec rest put a lot of stress on the hamstrings.
next i did leg extensions.

I finished with Juarez Valley 20 rep body squats-
I did a total of 20 sets - on each odd number set I did a descending number starting with 20, on even number of sets I did ascending number starting with 1.
20, 1, 19,2 18, 3, 17, 4, 16, 5, 15, 6, 14, 7, 13, 8, 12, 9, 11, 10 =200 reps. after each set I walked 16 steps and did the next set (about a 10-12 SEC REST).

this method was created in a prison. due to lack of weights, guys would do this in their cells hence the 16 step walk which is 8 steps one way and 8 steps back.
AWESOME.

NO calf work due to calf pull.

moved on to biceps

thursday	legs/biceps/calf day #2	sets	reps	WT	notes
LEGS	squats	4	20	135,155,165,175
	leg curls	5 min cluster	3	70	3sec eccentric
	LEG EXT	3	45/90	70
	juarez valley squats - 20 BW	20	200	BW
biceps	CHIN UPS	3	45/90
	MACHINE PREACHERS	3	45/90	40
	incline cable curls	3	45/90	20
finisher	smith machine laddered chin	1	100+	20
	PLATE CURLS	3	45/90	25
	20 cardio

[lou t]

Friday 1/26 Day #2 chest/back

Note:
today i did a combination of 5 minute cluster sets, 45/90 time under tension sets and a little standard stuff

the cluster sets I did 6 reps rested 15 seconds, did another 6 reps, repeated this for 5 minutes
for time under tension 45/90. repped for 45 seconds starting with full range of motion,then when fatigued did partials and then a static hold. these are an awesome way to work every muscle fiber.

the Juarez Push routine was as follows:
odd number sets I stated with 10 reps, even number reps I started with 1 rep. the rest period in between sets was 8 steps (10-12 seconds).
starting with 10 reps on odd sets and 1 on even sets, I worked the odd number reps down to 1 while increasing the even sets from 1 to 10 for a total of 110 reps. I used this as a finisher.

awesome shit.

The hurt list:
left calf strain
right quad strain
left bicep tendonitis
right intercostal rib muscle

friday	Day #2 back/chest	sets	reps	WT
chest	ISOLATER HAMMER FLAT CHEST PRESS	5 min cluster	6	40
	ISO LATERAL HAMMER INCLINE PRESS	5 min cluster	6	40 ea side
	INCLINE CABLE FLYES	3	45/90	25
chest finisher	Juarez Valley pushups	1	110
2/14	snatch grip rack pulls	4	6-8	185,225,245,245
lats	neutral grip pull	3	45/90
	SEATED HAMMER ROW	3	45/90	70 EA SIDE
FINISHER	CABLE ROPE ST ARM PULL DOWNS	3	45/90	50
abs	superman pushups	2	30,25
	20 min CARDIO

[lou t]

Monday 1/29 Day #1 Legs/Biceps

Note:
started with back squats and got 310 x 6, 250 x 15 and finished with 160 x 30. felt really strong this morning. 160 x 30 gassed me.
I didn't do any meaningful calf work. left calf strain still a little sore. I just did standing calf raise using bw.

Today I restart new 4 weeks period with clusters and Time Under Tension. so for TUT back to 30/60. 30 seconds of reps/60 sec rest. over the 4 weeks I increase both time under tension each week. week #1 30/60, week #2 35/70, week #3 40/80 and 4th week 45/90 using the same weight. I pick a weight that will get me to full range of motion failure about half way through, then I do as many partials, then a static hold. These are intended to work all muscle fibers.

Clusters are always 5 minutes with 15 sec rest doing 6 reps, rest 15 sec..repeat for 5 minutes. I increased the weights from last 4 week period.

monday	day #1 legs/biceps	SETS	REPS	WT
legs	high bar squats - breakdown sets	3	6,15,30	310, 250,160
	LEG EXT	3	30/60	70
	lying LEG CURLS	5 min cluster	6	70
biceps	CHIN UPS	3	30/60	bw
	incline cable curls	3	30/60	22.5
	MACHINE PREACHERS	3	30/60	45
finisher	bicep ladder curls - smith machine	cluster set	100+	bw
	25 min cardio
abs	V bench situps	3	30,25,20

[lou t]

tuesday	day #1 back/chest	SETS	REPS	WT
chest	ISO LATERAL HAMMER SEATED CHEST PRESS	5min cluster	6	45ea. side
	ISO LATERAL HAMMER INCLINE PRESS	5min cluster	6	40 ec side
	INCLINE CABLE FLYES	3	30/60	30 EA SIDE
chest finisher	laddered pushups	1 cluster	115
2/14	bldl		3@85%, 2@90%, 1@95%	320,330,345
			3@90,2@95, 1@102	330,345,360
	neutral grip pull ups	3	30/90	bw
	SEATED HAMMER ROW	3	30/60	80 EA SIDE
	CABLE ROPE ST ARM PULL DOWNS	3	30/60	55
	cardio 30

[lou t]

Wednesday 1/31 Day #1 shoulder/traps/triceps

wednesday	SHOULDERS/TRI/TRAPS DAY #1	SETS	REPS	WT
SHOULDERS
	bradford press	4	10,8,6,4	45,50,55,60
	INCLINE REAR DELT SWINGS	3	30/60	40
	Db seated side laterals	3	30/60	10
TRAPS
	power shrugs in rack	5 min cluster	6	185
	incline db shrugs	3	30/60	70
	kneeing low cable Y's	4	12	10
TRICEPS	close grip bench - smith machine	3	30/60	100
	LYING DB ExT	3	30/60	22.5
	across bench tri ext	3	30/60	50
tri finsiher	smith machine laddered tri ext	1	1115	bw
	cardio 30

[lou t]

Friday Day #2 Legs/Biceps

Note:
I struggled with how to approach todays leg training. I wanted to hit the quads hard without putting real weight on my back. I opened with Bulgarian splits in the cage. I started with 70lb db, dropset to 60, then dropset to 45. I did all sets to failure each leg from 70 to 45lbs before changing legs. no rest between (just the time it took to drop the db and pick up the other.

I then moved to the York Front squat machine and did paused squats - I did 3 count pause at 1/4 way down, 3 count pause at 1/2 way and 3 count at bottom than explode up as hard as I could. I did this for 4 sets - 6 reps with (2) 45lb plates on each side.

Then I did squats - 4 sets x 15 reps with 135lbs. pump reps with 60 sec intraset rest.

by this time my quads were smoked.

friday	legs/biceps/calf day #2	sets	reps	WT
legs	bulgarian split squats - drop sets	4	8-10	70,60,45
	3 sec pause squats - york front squat machine	4	6	180+equipment
	leg curls - breakdowns	3	5,10,15	90,70,50
	bb squats	4	15	135
	3 sec eccentric - leg curls	5 min clusters	3	70
biceps	CHIN UPS	3	30/90
	MACHINE PREACHERS	3	30/60	45
	incline cable curls	3	30/60	25
finisher	smith machine drag curls-breakdowns	3	5,10,15	25
calfs	standing calf raise	5 min cluster	8	180
	seated calf raise	3	30/60
	40cardio