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Old 09-27-2011, 04:41 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: 6,471
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Monday Evening

Seated OH Press
90, 95, 100, 105, 110, 115x6

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 157.5x6
137.5x6
137.5x10, 5, 4 - rest pause set

Active Rest during OH Pressing...
Lat Pulldown
115x10, lots of sets

DB Lateral Raise
15, 10, 5 drop set (reps don't matter)

superset with

Seated OH Press
100x5, 3 sets

Tuesday - 69 days

Morning

Regular dog walk

Lunch

Squat
220, 230, 240, 250, 260, 270, 280, 290x5
230x12

Leg Extension superset with Squat
141x10 with 170x5 - paused at bottom, very explosive on concentric, 3 sets

Suspended Bridge Leg Curl superset with Leg Extension
BWx8 with 107.5x8, 3 sets

Active Rest:
Tricep Pushdowns 45x8, lots of sets
__________________

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; 09-27-2011 at 06:48 PM.
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