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Old 10-15-2012, 01:27 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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Saturday - Push Day

* Bicep pump work in between chest sets

Bench
235x3 (+5 every 2 sets) 245x3, 2 sets
250x3
250x4

Bench Chains (+50) w/ band external rotation
163.5x6, 4 sets

Ring Dips
BW+28.5x6, 4 sets

Bench Partials
153.5, 1 sets

Speed Bench Chains w/ Power Clean
153.5x3, 4 sets (4 before the overhead press, 1 set afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
140 x ? - forgot what I did in terms of reps

Sunday - Deadlift/Back

a1) Deadlift, 311x5, 4 sets
a2) Front Lever x 4
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets
b2) Ab Bench Crunches
b3) OH Tricep Extensions on rings

c1) Pullup, BWx6, 3 sets, final set Lat Pulldown
c2) T-Bar, 125x8, 4 sets

d) Lat Pull down, rest pause 90 seconds
113x? - didn't write down, have no idea, lol

d) T-bar, rest pause 90 seconds
125x? - didn't write down, have no idea, again

Monday - Push Day - Overhead emphasis

* Done in the AM instead of lunch break, quite possibly my new schedule due to life changes, we'll see how this works out

* Bicep pump work done in between sets

OH Press - 6s
152.5x6, 6 sets

Bench Press - ss w/ Band External Rotation
198.5x6, 4 sets

OH Press - 9s
130x9, 4 sets

Bench Press Chains - speed work
153.5x3, 3 sets

ss w/

Power Clean
140x3, 3 sets

Ring Dips - rest pause for 90 seconds
BW x 9 + 4 + 3 + 2 = 18
__________________

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; 10-15-2012 at 01:30 PM.
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