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Old 09-14-2012, 04:06 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: 6,750

Glutes are feeling it from the single leg 1/2 squat 1/2 deadlift. Any time you have to stablize on one leg, that really brings in some deep glute muscles that don't get activated very easily othewise.

Friday - Push Day

* Bicep pump work in between chest sets

Pushup partials

227.5x3 (+5 every 2 sets) 237.5x3, 2 sets

Bench Chains (+50) w/ band external rotation
160x6, 4 sets

Ring Dips
BW+25x6, 4 sets

Bench Partials
150, 1 sets

Speed Bench Chains w/ Power Clean
150x3, 6 sets (5 before the overhead press, 1 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
123.5 x 12 + 6 + 5 + 4 + 2 = 29

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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