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Old 09-07-2010, 03:20 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Monday

Pulled off this workout coming off a midnight shift and 3.5 hours of sleep, plus I am weighing in at 175. Needless to say, I was quite happy with my 5 sets of 5 personal record.

Leg Day - Deadlift Volume

Deadlift
120, 170, 206 x 3
256, 276, 306, 326, 356, 386, 406, 426x1
446x1 - added belt
461x1 - would have liked more, but not bad considering the circumstance

Deadlift - No belt
391x5, 5 sets - Volume PR! Yes!
331x10

Leg Extension
85 (plus 10) 145x5
110x14

superset with

Deadlift
306x3, 8 sets

Short, sweet and to the point.

Rested 15 minutes, then made up another para-workout shake and did a tire circuit:

Front Raise 20-25 lbs
Lat Row 60-70 lbs
Chest Press 35 lbs
Forward Drag 60-70 lbs
Backward Drag 60-70 lbs

Repeat circuit 3 more times, virtually no rest.

Upperbody done for 20-24 reps, lowerbody 30-40 reps (steps). Tire weighs 27 lbs.

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Diet Update:

Bodyweight average last week: 176.0
Bodyweight average this week: 175.1

No changes necessary, macros posted last week.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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