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Old 10-31-2012, 12:03 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: 6,778

Monday - Push Workout - Experimental Quiet workout

* I could have made noise because this was in the afternoon, but I needed to figure out what I would do if I had to workout when everyone was sleeping

Pushup Partials for initial pump

* Did bicep curls for pump in between sets of the first 3 exercises

DB Press - 1 arm at a time
72x6, 3 sets

Maltese Cross - 4 sets of 2 reps

DB Press - 1 arm at a time
67x6, 3 sets

Dips w/ Band Pull Aparts
BW+15x6, 4 sets
BW+15, Micro Sets (15 seconds rest) 3, 3, 2, 2, 2
BWx1, 10 second negative rep

DB Press
67, Mirco Sets 4, 4, 3, 3

Plyo Pushups
BWx3, 3 sets

Wednesday - AM workout - must be quiet - Quad Dominant Leg Day

2 rounds of the following:
Swiss Ball Leg Curl, BWx10, single leg followed by
Glute Ham Curl BWx10, both legs

Occluded Goblet Squat
62 pound dumbbell x 10, 4 sets then unwrap

Goblet Squat w/ Rear Leg Elevated Split Squat BWx6 each leg
62x10, 3 sets

Occluded Goblet Squat
62x10, 3 sets then unwrap

DB Swings w/ Vertical Jump
62x10, then 3 max jumps, 4 supersets

* Wow, occlusion ALWAYS sucks, but it sucks even more when you wake up early for it, lol. But at least I am finally getting full ROM squats pain free and fatiguing my quads. Hopefully soon I'll get a barbell on my back....darn, that will feel good.

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; 10-31-2012 at 12:10 PM.
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