Sunday
Lots of tire dragging for legs with some light dumbbell pump work for my arms between sets of legs
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Pretty sick from a cold, left me winded during the workout, but I made it.
84 days to pack on some more mass
Monday
Morning
Flat Bench
197.5x10, 5 sets
superset with
Crunches
BWx20, 4 sets
DB Bench
79.5x10, 4 sets
Suspended Pushup
BWx10, 3 sets
Lat Pulldown
115x15, 3 sets - 1 second hold at contraction
Seated OH Press
90, 95, 100, 105, 110x5
Ab Wheel Rollouts - weak in these today
BWx5, 4 sets
Lunch
Seated OH Press
90, 95, 100, 105, 110, 115x6
Standing OH Press
120, 125x6
Push Press
130, 135, 140, 145, 150, 155x6
135x6
130x9, 5, 4 - rest pause set
Active Rest during OH Pressing...
a) Lat Pulldown
115x15 - lots of sets, holding peak contraction each rep - this left my lats nice and sore today!
Giant Set: - 3 times through
a, b, c) Lateral Raise, drop set to Front Rasie
15x8, 10x5, then 10x5 to front
d) Close Grip Pushups
BWx10
e) OH Tricep Extension
15x8
__________________
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; 09-13-2011 at 07:02 PM.
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