[Commander]

Saturday - Chest/Biceps

Weighted push ups and DB Curls

Chest workouts are currently sucking, trying to find a way to train around the pain. Not really into the workout.

Sunday - off

* Wanted to do legs, I think I am going to give up on squats again...for now. Deficit deadlifts will be my go to leg exercise. Due to schedule, Tuesday and Thursday will probably be my leg days.

Monday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top
131x8, 4 sets

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

T-Bar
130x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - all reps squeezed at the top
130x12+8 - continuous reps, one rest pause set