Light week-100's week

Today was Chest and tris for the light week and we finally got around to checkin out our progress from 16 weeks ago and did some measurements and I mean 16 weeks ago I weighed 158, and today I was 157 but it did go up as high as 167 during that time, waist came down almost 2 inches, thighs up over an inch, and arms almost up and inch, almost 16 cold for all 5'4" of me and the other thing is the body fat went from 13% to 10% and i gained over 3 lbs of muscle and lost 4 lbs of fat so not too bad and my strength has gone up tremendously, so pretty happy about these numbers, and especially the gains as well  on my thighs after almost 3 years after this double knee surgery(bilateral patella tendon tear).

Critical bench presses today for negatives of 4-6 sec down and then to press up in to the variable resistance was tough both directions, using the bands on the highest stretch with another 155 on the bar, this was difficult for 4 sets of 8 reps 

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Cable crossover for 4 sets of 15 reps

next was slow positives using the DB's for 5-7 sec for 3 sets of 10 reps low incline bench with X-reps at the end of each set

last for the chest came the smith machine drop sets for 4 drops 5 sets total for 40 reps

TRiceps

BWT dips for 4-6 sec negatives for 2 sets of 10

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Lying dual cable extensions for 2 sets of 15 reps

then 

Close grip bench on the smith machine for 2 sets of 10 slow positives for 5-7 sec 

then drop sets for pushdowns for 4 drops 5 total sets 8 reps for a total of 40 reps

100's for legs later!

Another good workout with Monica and we did our back and bis and the workout was very effective yet very simple and controlled for the time under tension.

1st exercise was the old classic bent over rows with the barbell in the corner for 4-6 sec negatives for 3 sets of 8 reps 
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High cable sweep rows for 3 sets of 15 reps

2nd exercise was 5-7 sec positives lying on an incline bench and doing that same angle pulldowns for 4 sets of 10 reps and each set finished off with X-reps

3rd exercise was pulldowns for drops 4 drops 5 sets total 8 reps each set for 40 total

biceps
low cable curls for 4-6 sec negatives for 2 sets of 8 reps 
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seated incline curls for 2 sets of 15 reps

Lying dual cable curls with elbows on the ground for 5-7 sec positives for 2 sets of 10 with X-reps at the end of each set, after the 2nd set 
right over to incline DB concentration curls for 4 drops 5 sets total for 40 reps 

100's for chest/tris later.

 Today was the shoulder and traps and the TUT went very well and got some real good pumps in the shoulders and traps

1st exercise was the Seated DB presses for 4-6 sec negatives for 3 sets of 8 reps
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Standing DB laterals for 3 sets of 15 reps

2nd exercise was slow positives for 5-7 sec and at the end of each set X-reps

3rd exercise was seated straight arm shoulder extensions with the dual cables for drop sets for 4 drops 5 sets total for 8 reps each 40 total reps, on the last set use the low dual cables and go up in the plates until I couldn't get any reps so that really finished off the shoulders.

TRaps
4 sets of 4-6 sec negatives using the smith machine for shrugs then
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free motion low cable shrugs for 4 sets of 15 each 

100's later for back and bis!

7 day week next Hypertrophy/Volume up next!

Well back to the light stuff, but that doesn't really mean all that much as this workout is really a lot of tension on all of the legs as that TUT is pretty HIGH!

1st exercise was a little variation of the negatives with the superset, I did the Leg curls for 4-6 sec negatives right into the leg extensions for 4-6 sec negatives then did my high rep superset of leg presses.

3 sets of 8 reps on the curls and ext and then 15 rep sets on the leg press
Leg curls for 4-6 sec negatives 3 sets of 8
then right to
Leg ext for 4-6 sec negatives 3 sets of 8
then right to
Leg presses for 3 sets of 15 reps done at regular tempo

Next was the slow positives on the leg presses for 5-7 sec for 4 sets of 10 reps using 5 plates aside and at the end of every set X-reps done

Then came the torture doing the drop sets of SLDL's for 4 drops 5 sets of total of 8 reps(185,165,145,125,105 all for 8's) each set for 40 reps and without a break came the smith machine squats doing the same thing 4 drops 5 sets of total of 8 reps(195,175,155,135,115 all for 8's) each set for 40 reps!

Lastly came the Calves for 4 sets of 4-6 sec negatives 8 reps and the hold at the bottom of the calf raises for 2 sec and then right too BWT single leg calf raises for reps!

100 later for shoulders and traps!

Today was shoulders and traps and got them in today and off til Friday!

1st exercise
DB shoulder presses for 4-6 sec negatives for 3 sets of 8 reps
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Rear laterals for high reps 3 sets of 15 reps on cable crossover machine

slow positives for 5-7 sec doing seated DB laterals for 3 sets of 8 and at the end of each set X-reps

Double drops
Dual cable presses for 4 drops 5 sets of total 40 reps of 8 reps each 
then right to 
Upright rows on the low cable for the same as above for 40 total reps

Traps
Smith machine shrugs for 4-6 sec negatives for 3 sets of 8 reps each 
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low dual cable shrugs behind the back

then right back to Smith machine drop sets of 4 drops 5 sets total of 40 reps 8 reps each

100's for back and bis!

Friday starts HYPERVOL!!

Today started the lighter week with the leg workout and after last weeks terrible heavy day with legs I was hoping at least this one was better and really no worries with the weight as the workout is more based on time under tension, so it went pretty good.

1st exercise was for 4-6 sec negatives supersetted w high rep isolation exercise for 20 reps this was done with Smith machine squats and supersetted with leg extensions for high reps

2nd exercise was 4-6 sec negatives supsetted w high rep isolation exercise for 20 reps this was done with SLDL's and supersetted with leg curls for high reps

3rd exercise was 5-7 sec slow positives doing leg presses and then at the end of each set X-reps for 4 sets of 10 reps

4th exercise was drop sets for 4 drops 5 sets total of 8 reps a piece for 40 reps and did these for both leg extensions and leg curls

Finally finishing off with the calves for 4 sets of negatives and repped out standing calf raises for 4 sets of 8 and 15 reps!

Today was the chest and tris day and the weights were nice and light but difficult, but TUT was great and the burn was just quite a bit!

1st exercise was BB bench presses for 4-6 sec negatives for 3 sets of 8 
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Incline DB Flyes for high reps 3 sets of 15-20

2nd exercise was msith machine decline presses for 3 sets of slow positives for 3 sets of 10 reps followed by X-reps at the end of each set

3rd was the double drop exercises
1st was low incline DB's for 5 sets of 8 4 drops then straight to cable crossovers for another 4 drops 5 sets total.

Triceps
1st exercise was reverse grip pushdowns for 2 sets of 8 for 4-6 sec negatives then 
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pushdowns for 2 sets of 15 reps

then next was lying DB extensions for 2 sets of 5-7 sec slow positives for 10 reps and X-reps at the end of each set then right to

EZ curls skullcrushers for 4 drops 5 sets total 8 reps each sets

Today was the TUT for back and bis and did them with a lot of varied angles of the rowing motion from high from low and in between.

1st exercise was negatives(Pulldowns) for 4-6 sec for 3 sets of 8 reps and then
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High reps for 3 sets of 15 reps doing pulldowns standing to the chin with elbows kept out wide and parallel to the floor

2nd exercise was for 5-7 sec slow positives(seated rows) for 3 sets of 10 and then at the end of each set X-reps to finish it off 

3rd exercise was the double drops for 5 sets each of 8 reps back to back doing lying on an incline pulldowns in a sweeping motion for 40 reps total then right to high pulley reverse grip sweeps for 40 reps again for 4 drops 5 sets total

Biceps
1st exercise was low cable curls for 4-6 sec negatives for 2 sets of 8 reps then 
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with loose form hammer curls

2nd exercise was the low cable curls for 5-7 sec slow positives and then X-reps at the end of each set
then right to seated DB curls for drops 4 total 5 sets 40 reps total..

Tomorrow is the last light day and shoulders and traps!

Well last day of light week and then tomorrow starts the hypertrophy workouts with volume!

1st exercise was seated DB presses for 4-6 sec negatives for 3 sets of 8 reps then
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Standing laterals for high reps 3 sets of 15 reps

2nd exercise was high cable rear laterals for 5-7 sec slow positives for 3 sets of 10 with X-reps at the end of every set.

3rd exercise was the double drop of doing incline lying read Db laterals for 4 drops and 5 sets of 8 reps then right to standing DB laterals for the same thing

Traps was 4 sets of Upright rows for 4-6 sec negatives for 4 sets of 8 reps and then 
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Lying incline DB shrugs for High reps for 4 sets of 15 reps

Hammies tomorrow!

Today will start the lighter week but way more time under tension workouts as the rep tempos become very slow and deliberate! and don't forget about the 100 rep sets of the previous workout too that will be shoulders and traps tonight!

1st exercise was 4-6 sec negatives for 3 sets of 8 reps doing seated leg curls 

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the high single leg presses for 15-20 reps after each set is over

2nd exercise was 4-6 sec negatives for 3 sets of 8 reps doing Leg ext

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the leg press using both legs now for 15-20 reps after each set is over

Next came the leg press for 5-7 sec slow positives for 3 sets of 8-10 reps and at the end of each set X-reps

lastly came the lunge squats on the smith machine for 4 drops sets of 8 reps a piece for 5 total sets of 40 total reps(did each leg dropped then started over and switch over to the other leg)

Tomorrow Chest/Tris!

Today was another light day for back and bis and some pretty good stuff today as I tried to do deadlifts for higher reps and drops today!

1st exercise was for 4-6 sec negatives for 4 sets of 8 reps doing seated rows 

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Trap bar deads for 4 sets of 15 reps

2nd exercise was for 5-7 sec slow positives for 3 sets of 8-10 reps doing reverse grip pulldowns with X-reps at the end of each set

then came the drops 1st with Trap bar deads doing 4 drops 5 sets total of 8 reps a piece

then right over to incline dual pulley pulldowns for another 4 drops 5 sets of 8 reps each

Biceps

1st exercise was for 4-6 sec negatives for 2 sets of 8 reps each doing low cable curls 

then  2 sets of of the same exercise for 5-7 sec slow positives for 2 sets 

then right to standing DB curls for 4 drops 5 sets total of 8 reps a piece

then 100's tonight for chest and tris!

Today was the last day of the light week and did Shoulders and Traps! Onto Hypervol tomorrow!

1st exercise was 4-6 sec negatives for 4 sets of 8 reps doing BB shoulder presses

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Smith machine Power pulls for 4 sets of 15 reps

2nd exercise was seated DB laterals for 5-7 sec slow positives for 3 sets of 8 and X-reps at the end of each set

3rd exercise was the drops for 2 exercises back to back for 5 sets each

1st was free motion pulley presses for 5 sets of 8 reps  then right to Standing DB laterals for 5 sets of 8 reps all drops back to back

TRaps

Smith machine shrugs for 4-6 sec negatives for 2 sets of 8 reps 

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Free motions dual cable shrugs for 3 sets of 15 reps

Smith machine shrugs for 2 sets of 8 reps for 5-7 sec positives with X-reps at the end of each set

then after last set drop sets of free motion shrugs for 5 sets of 8 reps each!

DONE ALL HAMMIES TOMORROW!

Today starts the lighter week with the tut being the emphasis and now will use just three machines in many ways to keep the sore lower back out of this workout due to deads and the accidnet i had the other day!

3 sets of 4-6 sec negatives for leg ext for 3 sets of 8 reps 
SS with leg press for high reps 5 plates a side for 25 reps

next came the seated leg curls for 4-6 sec negatives for 3 sets of 8 reps
SS w the single leg press with 3 plates a side for 20 reps for 3 sets

next 5-7 sec slow positives for seated leg presses for 4 sets of 10 with X-reps at the end of each set

last comes the double drop here and using the leg ext/leg curl machine for 4 drops 5 sets total on each for 8 reps a piece for 40 reps total on each exercise and then 

calves too and the 100's in a while for shoulders and traps

  today was the last day of the lighter week and did my shoulders and traps and the workout was very hard but right on the muscle and not very hard on the joints but hit those delts just right with the TUT. 

1st exercise was seated DB laterals for 4-6 sec negatives for 3 sets of 8 reps 
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incline rear DB laterals for high reps 3 sets of 15-20 reps

2nd exercise was BB shoulders presses for 3 sets of 8 for 5-7 slow positives and at the end of each set X-reps

3rd was the double drop doing seated DB presses 1st for 4 drops 5 sets then right over hanging DB laterals which really isolate the delts more and increases the range of motion just a bit.

traps
Smith machine shrugs for 3 sets of 4-6 sec negatives for 8 reps 
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DB shrugs for 3 sets of 15 reps

all done 100's for back and bis!

Started back up with some real good workouts today and started off with the LEGS and hit them real good with some relatively light weight but again it was all about time under tension. 

1st exercise was the seated leg curls for 3 sets of 8 for 4-6 sec negatives then 

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high rep single leg presses for sets of 15 reps using 5 plates total

2nd exercise was the leg ext for 3 sets of 8 for 4-6 sec negatives then

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leg presses for 20 rep sets for 3 sets using 5 plates a side-10 plates total

3rd exercise was the smith machine squats for 4 sets of 8-10 reps for 5-7 sec slow positives and when you come up that slow it feels like every muscle front and back was really being activated and shakin! at the end of each set did X-reps to really pulse out the quads and burn them big time.

Next came the double drop with a twist and went like this:

1st drop sets was the single leg squats or lunge squats for 4 drops 5 sets total for 8 reps each leg went and did each leg back and forth then dropped the weight to hit each leg again, so they were really hurtin here before hitting the next drop set which was very hard as well as you went right to it and that went like this:

The leg press for 5 sets w/o a break started with 5 plates a side for 10 reps, then dropped one plate for 9 total plates for 20 reps, then dropped one more 45 lb plate to do 30 reps, then another 45 for another you guessed 40 reps, then one more 45 off for 50 reps, cramping would ensue after this.

Next will be some calves

then finally later on 100's for shoulders and traps! 

today was the chest and tris for the TUT workout and it was some real good muscle stimulation with weights that were kept light just to get the reps needed but again very tough to do. I decided to use bands as well for 2 exercises for the chest and that was extra hard.

1st exercise was the incline smith machine bench for 4 sets of 8 of 4-6 sec negatives and used bands on the smith machine here to make it very hard at the top of the move and work against the power up positive. 

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cable crossovers for 4 sets of 15 reps

2nd exercise was 5-7 sec slow positives doing the BB bench presses again with the critical bench bands for some real tough positives going into the rough part of the range of motion and did this for 4 sets of 8 and at the end of each set released the bands and did X-reps 

3rd exercise was the double drops for the low incline DB presses for 4 drops 5 sets of 8 then right into another drop set of 4 drops and 5 sets total for 40 reps doing low incline DB flyes

Now onto the triceps 

1st exercise was the lying ext for 2 sets of 4-6 sec negatives for 8 reps a piece the right to the reverse grip pushdowns for high reps

now switched the rep tempo up and did the lying ext for 2 sets of 5-7 sec slow positives and then after the 2nd set did the drop set for reverse grip pushdowns for 4 drops 5 sets total for 40 reps

AND my chest and tris are smoked!

100's later for Legs!

Did a nice TUT workout today and really makes those back muscles come alive through the slow tension on either of the tempos.

1st exercise was the bent over V-bar rows w BB in corner-old fashioned way for 4-6 sec negatives for 3 sets of 8 
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high cable sweep for 3 sets of 15 reps

2nd exercise was the reverse grip pulldowns for 5-7 sec slow positives for 4 sets of 8 and 
X-reps at the end of each set

3rd thing was the double drops for the back started with seated rows for 4 drops 5 sets total for 40 reps the right to regular pulldowns for 4 drops 5 sets total for 40 reps

biceps
1st exercise was close grip cable curls for 4-6 sec negatives for 2 sets of 8 reps 
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ez curl 21's for 2 sets

next i did seated db curls for 2 sets of 5-7 sec slow positives w C-reps at the end of each set and after 2nd set 
went right to drop sets of lying low cable currls w elbow on mat for 4 drops 5 sets total 

100's for chest and tris

I did the last day of the light week and hit those delts real well and in all the right spots.

1st exercise was the seated smith machine presses for 3 sets of 8 for 4-6 sec negatives  

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standing DB laterals for 3 sets 20

2nd exercise was lying cross cable rear laterals for 3 sets of 8 for 5-7 sec slow positives and x -reps at the end of each set

lastly the drops come in 4 drops 5 sets total of seated DB presses for 8 reps a piece and then right to standing DB laterals for drops

traps smith machine shrugs 3 sets of 8 reps for 4-6 sec negatives then

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DB shrugs for for 5 sets of high reps

done until friday and start the single body parts with hammies on friday

Chest and tris today to start off the new year with some real good TUT!

Incline Smith machine Presses with 2 bands(so tougher on the power up) on the bar and also done for 4-6 sec negatives for 3 sets of 8 reps and then 
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Incline DB FLYES fot high reps of 3 sets of 15-20 reps

next exercise was the Low Incline DB presses for 4 sets of 5-7 sec slow positives for 4 sets of 8-10 reps and at the end of each set X-reps

last finish off with a double drop of Incline Smith machine presses for 4 drops 5 sets total of 8 reps a piece for 40 reps and then right to another drop set of the same manner doing cable crossovers

Triceps
Smith machine close grip presses for 2 sets of 8 for 4-6 sec negatives 
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Rope ext for 2 sets of 15-20 reps

Smith machine close grip presses for 5-7 slow positives then at the end of these 2 sets X-reps and then after the 2nd set right to drop sets doing pushdowns for 4 drops 5 sets total of 40 reps, and done

In a while will do the 100's for back and bis!

Now you talk about one of the toughest finishing drop sets well today was it, but let's start off with how it all began!

1st exercise was 4-6 sec negatives for 3 sets of 8 doing single leg presses a bit higher on the platform (hamstring emphasis)
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Leg curls for higher reps 3 sets of 20

2nd exercise was for 4-6 sec negatives for 3 sets of 8 doing leg presses with heel on the bottom of the platform for quads 
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Leg extensions for higher reps 3 sets of 20 reps

3rd exercise was 5-7 sec slow positives doing Smith machine Squats with a band on as well so that added a little bit more resistance as you got to the top of the squats going real slow and then X-reps at the end of each set for 4 sets of 8-10 reps

now came the insane drop sets and one for the glute/ham and one for the quads!
1st was the Smith machine bulgarian split squats for 4 drops 5 sets total for 40 reps and doing each leg and the drop to the next set, after that was done right into the squat rack

and BB Squats for 4 drops 5 sets total for 40 more reps and Done with the legs and wow I am done as well.

Calves too!

100's later for Chest and tris!

Today was the Light day for the shoulders but another real good burn and feel in those delts and traps!

1st exercise was 4-6 sec negatives for 3 sets of 8 reps doing DB shoulder presses 

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High rep standing DB laterals for 3 sets of 15 reps

2nd exercise was 5-7 sec slow positives doing low cable upright rows for 3 sets of 10 and X reps at the end of each set

3rd came the double drops for the shoulders 1st was the dual low cable freemotion power presses for 4 drops 5 sets of 8 for 40 reps and then right into the lying DB rear laterals for the same wow was that rough after doing the shoulder presses!

Traps next and 4-6 sec negatives for 3 sets of 8 doing Smith machine shrugs 

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Low cable freemotion high rep shrugs for 3 sets of 15 reps

100's later tonight for the legs! 

 Today was the last day of the light week and it was for back and bis and really gave them a beating today some real good feels on those lats with very slow and deliberate ranges of motion.

1st exercise was for 4-6 sec negatives for 4 sets of 8 reps doing pulldowns

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High rep DB pullovers for 4 sets of 20 reps

2nd exercise was 5-7 sec slow positives for 4 sets of 10 with X reps done at the end of each set 

Next came the double drops and really isolated here and did High pulley sweeps reverse grip for 4 drops 5 sets total of 8 reps a piece and then right to high dual cable pulldowns for the same and lats are toast!

Biceps next

1st exercise was for 4-6 sec negatives for 2 sets of 8 reps doing lying low cable curls with elbows remaining on mat the burn

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Standing DB hammer curls for high reps 2 sets of 15 

now lets take the 1st exercise and do it for 5-7 slow positives for 2 sets of 10 reps w Xreps at the end of each set

after the 2nd set I did my 4 drop set for seated incline DB curls for 4 drops 5 sets total 40 reps OUCH the pump was unreal!!!!

K 100's tonight for shoulders!

Today started the lighter week and was time for some good old time under tension and really going for the feel of each move so those quads, hamstrings and glutes all felt each and every rep with of course reduced weights with the time each positive and negative took to do.

This week is a four day split and started off with Legs and Calves and 100's are done later on for the days previous workouts, which for this one will be shoulder and traps.

1st exercise was 4-6 sec negatives SS w/ high reps 
Variable resistance load leg press for 4-6 sec negatives doing both legs together for 3 sets of 8 reps 
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High rep leg ext for 3 sets of 15 reps

2nd exercise was the same leg press but only doing one leg at a time and to emphasize the glutes and hamstrings for 4-6 sec negatives for 3 sets of 8 reps 
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High rep seated leg curls for 3 sets of 15 reps

3rd exercise was 5-7 sec slow positives for 4 sets of 10 reps doing the leg press again and at the end of each set X-reps to really burn out those quads and hamstrings by really focusing the push through the whole leg.

Now comes the drops back to back where I do 4 drops for 5 sets total of 8 reps a piece for 40 reps then right to the next exercise 

1st was Smith machine squats for the drops mentioned above then right to the next drop done the same way for SLDL's, now my legs are done and fried!

Just have to do some calves and the 100's in a bit as well

Tomorrow will be chest and tris!

Today is big chest thursday thursday! Doesn't sound s good as big chest monday does it! oh well!

So doing some very deliberate chest and tris work with some real good time under tension! I love the feel and this week allows me to hit the muscles without over stressing the joints, nice break without having one.

1st exercise was the Incline Smith machine presse with a band on it to increase the resistance at the end of the move for 4-6 sec negatives for 3 sets of 8
ss w/
Cable crossovers for 3 sets of 15 reps

2nd exercise was low incline DB for 5-7 sec slow positives for 4 sets of 8-10 reps with X-reps done at the end of each set

Finally end the chest with a double drop set of BB bench presses for 4 drops 5 sets total of 8 reps a piece then right over to the low incline DB presses for the same 4 drops of 5 sets for 8 each 

now onto the tris
1st exercise will be Lying ext aka skullcrushers for 2 sets of 4-6 sec negatives 
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rope ext for 2 sets of 15 reps a piece

then do the skullcrushers for 2 sets of 5-7 sec slow positives and X reps at the end of each set and after the 2nd set onto the drop sets for 4 drops 5 sets total 
doing reverse grip psuhdowns for 40 total reps!

100 for legs tonight!

Today was the back and bis for the lighter week and it's all about time under tension and that real connection of mind and muscle. Lighter weights but definitely very rough but again not on the joints!

1st exercise was 4-6 sec negatives for 3 sets of 8 reps doing seated rows with the rope 
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high dual cable straight pulldowns for 3 sets of 15 reps

2nd exercise was for 5-7 sec slow positives for 4 sets of 8-10 reps doing V-bar pulldowns with X reps at the end of each set

3rd came the double drop set for the back and did reverse grip pulldowns for 4 drops 5 sets total for 40 reps and then right to a high dual cable pulldowns from the sides for 4 drops 5 sets total of 40 reps

biceps
1st exercise was for 4-6 sec negatives for 2 sets of 8 reps doing hanging dual DB curls 
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lying dual low cable curls for 2 sets of 15 reps

next doing the same exercises but now for the dual DB concentration curls 5-7 sec slow positives for 2 sets of 8-10 reps w X reps at the end of each set

after the 2nd set right to the drops for Biceps and did the lying dual low cable curls for 4 drops 5 sets total for 40 reps !

My arms are done and the back got a nice feel to it as well.

Tomorrow the last workout in this cycle doing Shoulders and traps!