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Old 10-26-2010, 04:20 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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Supposed to be eccentric-less, but didn't have time due to a bible study and playing Yu-Gi-Oh with my son. Time well spent.

Great thing about trying for 3 sessions per day, even if I miss one, I still worked out twice!



T-Bar Row
120 (plus 5) 180x5

Chose 5 lb increments to get in more sets, 13 in total.

Lunch - Eccentric-less

Tire Lat Pulldown, 50 superset with Chest Press, 50 x 3 sets
Tire High Row, 75 superset with Chest Press, 50 x 3 sets
Tire Stiff arm Lat Pulldown, 50 superset with Bicep Curl, 50 x 2 sets

Made a modification, lats were pretty sore from Sunday's workout, I worked them out one extra time this week (3 instead of the 2 I had planned in my split). So I backed off from my volume session and instead did eccentric-less. I believe it was a wise choice. Tonight, visiting with my father-in-law and then CPR/First Aid training, so likely will not fit in a 3rd session tonight. May not get a 3rd session all week actually, Wednesay will be family pumpkin carving, Thursday soccer practice and Friday is a Fall Fun Fest at church. We shall see.


For anyone interested, here is my tentative layout, it is working so far, although tomorrow and Thursday will be my first time with those sessions.

Sunday - Lats/Biceps, 1 or 2 sessions
Monday - OH Press, 3 sessions
Tuesday - Lats/Biceps, 3 sessions
Wednesday - Inc Press, AM, Deadlift, Lunch, PM Eccentric-less, 3 sessions
Thursday - Neural Charge and/or Eccentric-less, Fasting Day - see T-Nation Training Lab
Friday - Flat Press, 3 sessions, Feasting Day
Saturday - Squat, 1 or 2 sessions

On average, I should get in about 12-16 workouts per week...As Ben would say, Volume and Frequency FTW!

This will be the first time I have followed a weekly format in a long time. I think it may work very well with my schedule, I am hitting legs with Squat on Sunday, Deadlift on Wednesay and tire drags on Monday and Wednesday, so I didn't feel that I needed extra sessions on Saturday. And with back, it is my best bodypart, so I am not going to stress if I don't hit it multiple times on Sunday, thus effectively freeing up my weekend for family. May miss my 3rd session on Tuesday's due to gymnastics practice for my youngest son, but again, no big deal, it's my best bodypart.

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; 10-26-2010 at 04:54 PM.
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