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Old 05-25-2012, 04:10 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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Pull Day

Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds

286, 311, 336, 371x5
311, 281x5

* Tweaked lower back slightly on the 371 set, trying to pull really explosively, maybe my lower back was not completely set, didn't impact the rest of the workout though.

superset with

OH Press
130x5, 5 sets

Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers) and Box Jumps, 8 sets of 1
8 sets of 1 lever

* Tricep Pushdown was performed strict and spreading the rope, then strict no spread and finally using momentum to fully exhaust the triceps

Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension
BW+40 x 3,
BW+50 x 3, 4 sets

T-Bar Row
100x10 midrange partials, x5 top half partials, x5 full reps - 3 sets

superset with

44x8, 3 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
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