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Old 11-23-2012, 09:45 PM
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Join Date: Sep 2007
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Friday - Back/Traps/Abs

* Band Pullaparts 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
1 negative rep

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

T-Bar w/ Decline Reverse Crunch
130x8, 4 sets

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

T-Bar
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Row (feet on bench hit more upper back, previous ring rows were feet in the air which hits lats better)
BWx6, 3 sets

* Messed around with some explosive cable rope upright rows for traps
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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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