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Old 11-19-2012, 05:06 PM
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Join Date: Sep 2007
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Monday - Back/Triceps/Abs

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for 3 to 5 seconds
3 reps x 4 sets

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

T-Bar w/ Decline Reverse Crunch
128.5x8, 4 sets

Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 slow negative rep

T-Bar
155.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
155.5x1 slow negative rep
155.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
155.5x1 slow negative rep

Pullup partials and lat stretching

* Awesome workout!
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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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