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Old 01-06-2012, 05:48 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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Thursday Evening

L-sit - 10 second hold

superset with

Serratus Crunch w/ 12 pound DB in each hand (see here if confused: http://www.t-nation.com/free_online_...erratus_crunch )

8 supersets left my abs pumped, I love this superset.

Later that evening....

Tire Work:
Forward drag, lunge hold each leg
Backward drag, squat hold

Repeat 6 more times for 7 total sets

Tire Curl
Tire Press

3 superset of the curl and press

Friday - 84 days

Squat
230x5, 3 sets

Bench
200x5, 3 sets

OH Press
120x5, 3 sets

Maltese Cross
6 holds

Front Lever
3 holds

Active Rest:
Band Curl, Ring Dips

So the high tire rows during Thursday's lunch workout aggravated something in my left rear delt, which got further aggravated during today's maltese cross progression.

Just a reminder that;
1) I should deload next week
2) Upright row type exercises suck and are hard on your shoulder.

Next week's deload, probably will be reduced ring work and decreased poundages and on my regular barbell lifts thus effectively decreasing volume and intensity slightly. And I will increase tire work which isn't very traumatic on the body. Frequency will remain as is.
__________________

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; 01-06-2012 at 05:50 PM.
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