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Old 11-13-2012, 02:35 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Improvised Chest Workout

Weighted Pushups with Dip Belt - Feet on Bench, Hands on Smith Machine Bar to leave room for the weight to hang

After messing around trying to find the right weight, I settled on BW+75

* Most of the workout was supersetted with sets of upright cable rows

Overhand Grip
BW+75x6, 8 sets

Underhand Grip
BW+50x6, 4 sets

Overhand Grip
BW+50x6, 4 sets

Underhand Grip
BW+25x4, 3, 3, 2, 2 - 10 second rest

Overhand Grip
BW+25x4, 4, 3, 3, 2, 2 - 10 second rest

Sunday - Deadlift

Deadlift
361x3, 10 sets
361x4
361x3
361x5

42 total reps with around 75% of my max in less than 20 minutes. This was fun.

Monday - Legs

Glute Ham Curl
BWx10, 3 sets

Occluded BW Squats to warmup/prepare knees

* Bicep pump work in between sets

Squat with Chains (+50)
180, 190, 200, 210x3
220x3, 4 sets
170x6, 4 sets
170x4, 4, 3, 3, 2, 2 - 10 second rest

Occluded Goblet Squat
62x10, 3 sets, unwrap
62x10

Vertical Jump
3 sets of 3 - full reset

Tuesday - AM - Back

* Tricep pump work in between sets

Front Lever - starting to do reps on these and then finish with the isometric hold
3, 2, 2, 2

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar w/ Decline Reverse Crunch
127.5x8, 4 sets
150x4, 4, 3, 3, 2, 2 - 10 second rest

Ring Row
BWx3, 3, 2, 2, 2 - 10 second rest

Deadstart DB Row
82x8, 4 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

Last edited by Commander; 11-13-2012 at 02:39 PM.
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