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Old 09-17-2010, 06:10 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.
Posts: 6,750

Push Day - PM Session

Tire work:

Front Raise
Low lat stiff arm

repeat 2 more times

Chest Press

repeat 2 more times

OH Tricep Ext
Low Lat stiff arm

Leg Day - Lunch Break Session

Front Squat
70, 120, 140, 160, 180x5
200x5 - added belt

Back Squat
220, 240, 260x5

SLDL superset with Leg Extension
210x5, 5 sets, 210x10 with 106, 121, 136, 151, 166x5, 120x15

Sissy Squats
BWx10, 2 sets

This leg workout was awesome! I haven't done sissy squats in awhile, saw them in Anti-Steroids journal and decided to bring them back.


Leg Day - PM Session

Forward Drag 145
Backward Drag 100
Row 100, next set Chest Press 50

repeat 2 more times

Forward Drag 100 (faster to compensate for lighter weight)
Backward Drag 75

repeat 2 more times

On final set of drags I did a drop set, 100, 75, 50 for both forward and backward drags, my legs were burning!

Tomorrow will be my 13th day in a row of working out, and if I have time, my 13th day in a row of double sessions! I plan to give myself a day off on Sunday and take a break on the diet as well, just have an overall relaxed day.

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

Last edited by Commander; 09-17-2010 at 10:12 PM.
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