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Jim's Super Soldier Training Log

Chest/Tri

a1. DB Low Inc.: 65 x 12, 10
a2. Hoist Flat Press: 126 x 8, 5

WG Kaddy Bench: 176 x 6 x 3

Dips: BW x 11, 6
Duff. Pushups (cluster): BW x 19, 6, 5
Lying KB Skullcrusher: 26 x 8, 6
b1. VBar Push down: 104 x 15, 13
b2. Band Piston Push down: Greens x 8, 7
 
jimbuick said:
I don't go quite that deep, because my machine doesn't even allow it, but I get pretty deep when I do them that way.

I also do them in flats, too. No knee pain for me (shockingly, because my knees are trashed from ABN operations), and I get a *really* deep stretch in the quad.

The pump is unreal, tbh.

I also always do them at the end, which makes the weight lighter and ensures everything is all lubed up before I get to those.
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Man, so many “That’s what she said!” moments in that post
 
Back/Bicep

Rope Facepull: 104 x 15, 13
---Band Scarecrow: Micro x 13

Cable Rows: 170 x 12, 12

BO DB Row: 70 x 6, 6, 6

UH Hoist Row: 125 x 10, (drop) 125/100/75 x 10/7/8
---TRX Row: BW x 12

Inc. Spider Curl: 30 x 9, 7, 6
Hoist Rope Curl: 79 x 13, (cluster) 104 x 8/4/4
 
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Getting that work in Jimbo!

As far as those leg presses, I do sissy leg press which this is close to this, but heels are raised intentionally to help prevent sheering at the knee and bring in quad activation. I also do for moderate to high reps and not to that depth.
 
Quads/Calves

Hack Squat Calf Raise: 260 x 12 x 3
1 Leg Calf Raise: 40 x 10, 8

Hack Squat: 300 x 10 (dropset) 300/260/220 x 10/7/5
SSB Squat: 295 x 5 x 3

Good Girl Machine: 50 x 14, 9, 6
Belt Squat: 2pps x 20

Notes: fucking gross, bro. Made some changes to my training schedule that I plan to outline over the weekend. Focusing on finishing my 3 term papers and 2 finals this week, so updates will be brief.
 
Shoulders/Tri

Rear Delt Row: 20 x 12, 12, 12
Lateral Raise (dropset): 30/25/20/15 x 8/5/5/7

Seated DB OHP: 55 x 6, 6, 6

Plate Front Raise: (clusterset) 25 x 28/12/10
Rope Upright Row w/ pause: 116 x 10, 9, 8

Rear Delt Destroyer: 40/20/10 x 60/30/10

a1. Rope Spread Push down: 66 x 13, 10
a2. Rope BTN Extension: 66 x 9, 9
 
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Lats/Biceps

Rope Facepull: 40 x 15, 15, 15

Triangle Pull down: 140 x 12, 10
Chinups: BW x 7, 7, 6

DB Pullover: 50 x 14, 9
---UH Vogelpohl Row: (dropset) 60 x 10, 30 x 14

EZ Curl: 88 x 8, 77 x 8, 7
Seated Hammer Curl: 25 x 12, 10

Notes: up late finishing term papers and up early to have time to study for this afternoon's final. Bleh.
 
Hams/Calves

VSquat Calf Raise (Out/Straight/In): 180 x 12, 11, 9
Single Leg Calf: 45 x 7, 8

Cable Ham. Curl: 80 x 14, (dropset) 80/70/60 x 11/7/6

Trap Bar DL: 315 x 6, 6, 6
SLDL (w/tempo + pause): 145 x 10, 10, 10

Hip Abduction machine: 80 x 15, 14
 
Chest/Tri

a1. DB Flyes: 35 x 10, 10
a2. DB Bench: 75 x 12, 6

Duff. Inc. Bench: 143 x 6, 6, 6

Hoist Inc. Press: 138 x 10, (dropset) 138/113/88 x 9/3/5

Stretcher pushup: bw x 11

EZ push down: 60 x 11, 9

b1. Lying DB Ext: 20 x 12
b2. Bench Dips: BW x 5

Notes: ran out of time today to get everything I wanted done.
 
Lets see a progress pic pimpin" What you looking like after the Thanksgiving Holiday. You getting bigger?
 
MrKleen73 said:
Lets see a progress pic pimpin" What you looking like after the Thanksgiving Holiday. You getting bigger?
Click to expand...
Probably not, but I'll try to get some up Saturday. My phone quit taking pics, and my wife's won't send clear photos anymore, which is why I haven't had any in awhile. I'll try to figure it out though.

Also, diet is back on this week. A little different than what I was doing, but that's because my schedule is different when not in school.

Will be as follows:

Meal 1: 1/2c egg white, 1 large egg, 2 packet instant oatmeal
Meal 2: 8oz 93/7 beef, 1/4c rice (cooked in 1/2c bone broth), 1/2can beans,
Meal 3: 8oz chicken breast, 1/4c rice (cooked in 1/2c bone broth), 1tbsp EVOO
Shake: 2 scoop protein, 12oz skim milk

Total macros are: 177g carbs, 207g protein, 44g fat, ~1932 kcal. Will adjust accordingly based on weekly bodyweight.
 
Back/Biceps

Rope Facepull: 50 x 16, 15
Band Pullapart: Red x 50

Cable Rows: 180 x 10, 10
Trap Bar Rows: 187 x 6, 6, 6

Hoist Row (banded): 75 + red x 15, 12, 11

Kroc Row: 95 x 14

DB curls: 30 x 12, 10, 8

b1. Seated Hammer Curl: 30 x 6, 25 x 8
b2. Cable RG Curl: 45 x 12, 10

Notes: pump was gross. Bout to shower, eat, and get ready for work.
 
Quads/Calves

Single Leg Calf Raise: 53 x 10, 10, 9, 8
Bodyweight Calf Raise: 30

Goblet 1.5 Squat: 72 x 12, 9
Duff. Squat: 275 x 5, 5, 5

Single Leg Ext.: 90 x 14
Leg Press: 4pps x 8 (cluster) 4pps x 8/4/2

BSS (tempo): bw x 11

Notes: gross. Hoping to get some time to fully plan out this training cycle and lay it out here this week, but I've been busy trying to finish application materials before the 19th.
 
Jeez Man!!! Nasty lift!
 
MrKleen73 said:
Jeez Man!!! Nasty lift!
Click to expand...
Yeah, I don't know why I did that to myself. Anyway, shoulders earlier today was fun:

Shoulders/Tris

CS Rear Delt Raise: 15 x 15, 15, 15

Arnold Press: 35 x 12, 10
Hoist OHP: 101 x 6, 6, 6

Cable Lateral Raise (Hoist): 21 x 8, 7, 6
----DB Lateral Raise (w/ pause): 15 x 10

Duff. UR: 26 x 20, 20

RD Pullapart: red x 25, 25

DB French Press: 60 x 10, 9, 7
Vbar Push down: 116 x 12, 12
Diamond Pushup: (cluster) bw x 16/5/5
 
Lats/Biceps

Low Pulley Facepull: 54 x 15, 15, 12

WG Pulldowns: 110 x 16, 12
NG Chins: +20 x 5, 5, 5

Single Arm Lat Pull: 40 x 10, 10, 10
Straight Arm Pulldowns: 40 x 13, 10

Cable EZ Curl: 104 x 10, 10
DB Preacher (against doubled micro): 15 x 8
 
Calves/Hams

Single Leg Calf Raise (T252): 53 x 7, 8, 8, 7, 6

45 Deg. Hyper: +20# x 18, 16
TRX Ham. Curl: bw x 13

Rack Pull: 308 x 5, 5, 5

DB RDL: 80 x 10, 10, 8
 
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a1. DB Inc. Fly: 35 x 11, 9
a2. Hoist Inc.: 101 x 8, 6

Duff. Bench: 187 x 6, 6, 6

DB Dec. Bench: 75 x 13, 11, 8

Lying Cable Skullcrusher: 40 x 10, 10, 8
Duff. 2Board CG Bench (feet up): 121 x 14, 11
 
a1. Band Scarecrow: Micro x 18, 18
a2. TRX Scarecrow: BW x 13, 8

Cable UH Yates Row: 60 x 15, 15, 12

Barbell Rows: 154 x 5, 5, 5
CS Low Cable Row: 100 x 8, 10
Lawnmower (cluster set): 65 x 12/6/5

Hammer Curl: 35 x 8, 8, 8
1 Arm Cable Preacher: 37 x 12, 10
 
Some nice sessions Jim, you programming on the fly or you following something?
 
MrKleen73 said:
Some nice sessions Jim, you programming on the fly or you following something?
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I've been meaning to come through and outline it, but have been busy trying to get everything ready for applications I'm (hopefully) sending out Thursday.

Basically, I'm doing 10 sets a week for each muscle group.

Sun: 10 sets chest, 5 sets triceps
Mon: 10 sets back, 5 sets biceps
Tue: 10 sets quads, 5 sets calves
Wed: 10 sets delts, 5 sets triceps
Thu: 10 sets lats, 5 sets biceps
Fri: 10 sets hamstrings, 5 sets calves
Sat: rest

Right now I have 3 sessions planned for each day (A, B, and C sessions) and I will be rotating through them relatively randomly. Each time they come back around, I try to progressively overload.

Each session starts with a pre-exhaust for the targeted muscle followed by 3 strict sets of 5-6 (depending on day and exercise) of a big compound exercise.
 
jimbuick said:
I've been meaning to come through and outline it, but have been busy trying to get everything ready for applications I'm (hopefully) sending out Thursday.

Basically, I'm doing 10 sets a week for each muscle group.

Sun: 10 sets chest, 5 sets triceps
Mon: 10 sets back, 5 sets biceps
Tue: 10 sets quads, 5 sets calves
Wed: 10 sets delts, 5 sets triceps
Thu: 10 sets lats, 5 sets biceps
Fri: 10 sets hamstrings, 5 sets calves
Sat: rest

Right now I have 3 sessions planned for each day (A, B, and C sessions) and I will be rotating through them relatively randomly. Each time they come back around, I try to progressively overload.

Each session starts with a pre-exhaust for the targeted muscle followed by 3 strict sets of 5-6 (depending on day and exercise) of a big compound exercise.
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Makes sense, I like it!
 
Quads/Calves (w/ oly shoes)

Banded Calf Raise: Light x 15, 13, 15, 12, 12

Duff. Rev. Lunges (per leg): 121 x 10, 8
Duff. Front Squat: 231 x 6, 6, 6

Low Pulley Zercher Squat (pendulum-style): 70 x 15, 13, 10
Leg Press: 2.5pps x 10, (drop) 2.5pps/1.5pps x 8/7
 
Shoulders/Triceps

Seated Rear Delt Raises: 25 x 12, 12, 12
Seated Lateral Raise (w/ pause): 25 x 9, 20 x 10

Seated Duff. BTN Press: 99 x 5, 5, 5
Standing DB OHP: 45 x 14, 10
Alt. DB Front Raise (dropset): 25/20/15 x 9/7/10

Bench Dips: BW x 16, +20 x 12
Rolling Tri Ext: 91 x 10, 9, 6
 
Lats/Biceps

Seated Rope Facepull: 70 x 12, 11, 9

Cable Pullover: 70 x 15, 13, 8

Weighted Pull-ups: +20 x 5, 5, 5
Swiss Pulldowns: (w/ forced eccentric) 140 x 10, 9 (dropset) 140 x 8--100 x 6 (w/ pause)

High Rope Curl: 40 x 14, 10
EZ RG Curl: 66 x 8, 8, (dropset) 66 x 7 -- 44 x 9
 
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Progress pics still giving me trouble. Just uploading from wife's account, but it won't let me put the back.

¯\_(ツ)_/¯

BW: 163.8
 

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Ripped and those shoulder and arms are looking yoked Jim!!! Well done!!!!
 
MrKleen73 said:
Ripped and those shoulder and arms are looking yoked Jim!!! Well done!!!!
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Working on it. Got a little fluffy with the last month of school (too much junk food), so I cleaned the diet back up and will be maintaining it for another week or two before I start ramping up to gain a little weight.
 
Hams/Calves

Hack Squat Calf Raises: 280 x 10, 10, 9, 8, (dropset) 280/260/240 x 9/6/6

GHR: +25 x 6, +10 x 9, BW x 12
SSB GM (against 2 chain): 115 x 5, 5, 5

Abductor machine: 60 x 18, 90 x 12, 120 x 8

Sumo Belt Squat GM: 2pps x 16
 
Chest/Tri

a1. DB Low Inc.: 65 x 15 (+3), 12 (+2)
a2. Hoist Flat Press: 126 x 9 (+1), 6 (+1)

WG Kaddy Bench: 181 (+5) x 6, 6, 6

Dips: BW x 12 (+1), 7 (+1)
Duff. Pushups (cluster): BW x 22/10/5 (+7)
Lying KB Skullcrusher: 26 x 9 (+1), 6
b1. VBar Push down: 104 x 17 (+2), 14 (+1)
b2. Band Piston Push down: Greens x 8, 7

Notes: my poor, poor little arms....

Also, gonna be up late tonight submitting applications to try to get as many in as possible before the admissions offices close for the holidays. Here's hoping for some good results!
 
Back/Bicep

Rope Facepull: 104 x 17 (+2), 15 (+2)
---Band Scarecrow: Micro x 14 (+1)

Cable Rows: 170 x 14 (+2), 13 (+1)

BO DB Row: 75 (+5) x 6, 6, 6

UH Hoist Row: 125 x 101 (+1), (drop) 125/100/75 x 11/8/9 (+3)
---TRX Row: BW x 13 (+1)

Inc. Spider Curl: 30 x 10 (+1), 7, 7 (+1)
Hoist Rope Curl: 79 x 14 (+1), (cluster) 104 x 8/4/4
 
Quads/Calves

Single Leg Calf Raise: 53 x 12 (+2), 11 (+1), 10 (+1), 10 (+2)
Bodyweight Calf Raise: 35 (+5)

Goblet 1.5 Squat: 72 x 13 (+1), 11 (+2)
Duff. Squat: 280 (+5) x 5, 5, 5

Single Leg Ext.: 90 x 15 (+1)
Leg Press: 4pps x 10 (+2) (cluster) 4pps x 8/5/3 (+2)

BSS (tempo): bw x 12 (+1)

Notes: good Lord that was awful.
 
Killing it Jim!
 
No training yesterday. Back was feeling a little tender after the leg day. Still sore today, but should be OK for a shoulders session.
 
Shoulders/Tris

Rear Delt Row: 20 x 15 (+3), 15 (+3), 15 (+3)
Lateral Raise (dropset): 30/25/20/15 x 9 (+1)/6 (+1)/6 (+1)/8 (+1)

Seated DB OHP: 60 (+5) x 6, 6, 6

Plate Front Raise: (clusterset) 25 x 30 (+2)/13 (+1)/7
Rope Upright Row w/ pause: 116 x 12 (+2), 11 (+2), 10 (+2)

Rear Delt Destroyer: 45/25/15 (+5) x 60/30/10

a1. Rope Spread Push down: 66 x 15 (+2), 12 (+2)
a2. Rope BTN Extension: 66 x 10 (+1), 10 (+1)
 
jimbuick said:
Shoulders/Tris

Rear Delt Row: 20 x 15 (+3), 15 (+3), 15 (+3)
Lateral Raise (dropset): 30/25/20/15 x 9 (+1)/6 (+1)/6 (+1)/8 (+1)

Seated DB OHP: 60 (+5) x 6, 6, 6

Plate Front Raise: (clusterset) 25 x 30 (+2)/13 (+1)/7
Rope Upright Row w/ pause: 116 x 12 (+2), 11 (+2), 10 (+2)

Rear Delt Destroyer: 45/25/15 (+5) x 60/30/10

a1. Rope Spread Push down: 66 x 15 (+2), 12 (+2)
a2. Rope BTN Extension: 66 x 10 (+1), 10 (+1)
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On these cluster sets are you going to a specific RPE or to one shy of failure or failure? What is the criteria you are using to choose when to end the set?
 
MrKleen73 said:
On these cluster sets are you going to a specific RPE or to one shy of failure or failure? What is the criteria you are using to choose when to end the set?
Click to expand...

Whenever Bev comes into the garage and yells at him to start the grill for dinner
 
MrKleen73 said:
On these cluster sets are you going to a specific RPE or to one shy of failure or failure? What is the criteria you are using to choose when to end the set?
Click to expand...
Generally to RPE 10 but that specific one is 50 reps in as few sets as possible.
 
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Lats/Biceps

Rope Facepull: 50 (+10) x 15, 15, 15

Triangle Pull down: 140 x 13 (+1), 11 (+1)
Chinups: BW x 9 (+2), 9 (+2), 7 (+1)

DB Pullover: 50 x 15 (+1), 10 (+1)
---UH Vogelpohl Row: (dropset) 60 x 12 (+2) 30 x 17 (+3)

EZ Curl: 77 (-11) x 10, 77 (+0) x 10 (+2), 8 (+1)
Seated Hammer Curl: 25 x 13 (+1), 11 (+1)

Notes: lighter on the EZ curls because I saw that I had to drop weight last time I did this one. I assume that means my technique was bad, so I did all 3 sets with 77# and pushed the reps.
 
No legs on Saturday. Didn't get home until 1130 from running errands and **** and my back wasn't really feeling up to it.

Anyway, yesterday's chest and tri was good:

a1. DB Flyes: 35 x 12 (+2), 11 (+1)
a2. DB Bench: 75 x 12 (+0), 8 (+2)

Duff. Inc. Bench: 154 (+11) x 6, 6, 6

Hoist Inc. Press: 138 x 11 (+1), (dropset) 138/113/88 x 10 (+1)/3/5

Stretcher pushup: bw x 10 (-1)

EZ push down: 60 x 12 (+1), 11 (+2)

b1. Lying DB Ext: 20 x 11 (-1), 8 (+8)
b2. Bench Dips: BW x 6 (+1), 5 (+5)
 
Back/Biceps

Rope Facepull: 50 x 20 (+4), 20 (+5)
Band Pullapart: Red x 55 (+5)

Bench Low Cable Rows: 130 x 13, 11
Trap Bar Rows: 193 (+5) x 6, 6, 6

Hoist Row (banded): 75 + red x 17 (+2), 15 (+3), 13 (+2)

Kroc Row: 95 x 15 (+1)

DB curls: 30 x 14 (+2), 10, 9 (+1)

b1. Seated Hammer Curl: 25 (-5) x 10 (+4), 25 x 9 (+1)
b2. Cable RG Curl: 45 x 13 (+1), 12 (+2)

Notes: was able to get through this with no problems. Back was a little sore this morning, but no discomfort once I started moving around. Swapped an exercise out on this session to avoid too much repetition between workouts.

Probably going to be OK for quads tomorrow, but I'll keep an eye on it.
 
Hack Squat Calf Raise: 280 (+20) x 12 x 3
1 Leg Calf Raise: 40 x 11 (+1), 9 (+1)

Hack Squat: 300 x 12 (+2) (dropset) 300/260/220 x 11 (+1)/8 (+1)/8 (+3)
SSB Squat: 300 (+5) x 5 x 3

Good Girl Machine: 50 x 17 (+3), 11 (+2), 8 (+2)
Belt Squat: 2pps x 20, 15 (+15)

Notes: found a way to get that second set in like I was supposed to last time this one came around. It sucked butt. Back is not 100%, but didn't have any problems today.
 
Shoulders/Triceps

CS Rear Delt Raise: 20 (+5) x 18 (+3), 16 (+1), 15

Arnold Press: 35 x 15 (+3), 12 (+2)
Hoist OHP: 113 (+12) x 6, 6, 6

Cable Lateral Raise (Hoist): 21 x 10 (+2), 9 (+2), 9 (+3)
----DB Lateral Raise (w/ pause): 15 x 13 (+3)

Duff. UR: 26 x 25 (+5), 25 (+5)

RD Pullapart: red x 30 (+5), 30 (+5)

DB French Press: 60 x 12 (+2), 11 (+2), 8 (+1)
Vbar Push down: 116 x 14 (+2), 13 (+1)
Diamond Pushup: (cluster) bw x 19/7/6 (+6)
 
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