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Old 05-09-2012, 04:11 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Wednesday - coming off a midnight shift

Morning - definitely helped me shake off some of the "grog"

Overhead Press Hold + Box Jumps

Lunch

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 2 sets

Squat (chains)
210x5, 6 sets

superset with

OH Press
135x5, 6 sets

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 1 set

Bench Press (chains) - really squeezed triceps at lockout
125x5, 8 sets

superset with

Front Lever Holds alternating with Band Face Pull Holds

5 rounds:
a) Ring Dip, BWx6
b) Ring Row, BWx4
c) Box Jump x 1 (sometimes 2)

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 1 set

* As you can see, I threw in some additional tricep work. I really feel like if I can get my triceps bigger I will be closer to achieving a more pleasing bodybuilder upper body. I definitely get plenty of compound heavy work, so I figured I needed to add in some pump work. I really felt the triceps more on my OH Press and Bench due to kicking off my workout with the extensions.
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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
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