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Old 12-07-2012, 01:50 PM
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Friday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top
135x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
135x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
135x1 - 5 second isometric hold
100x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 rep - all continuous

* Messing around on the last set, I think I prefer the method I used in the first set.

OH Press
115x12, 4 sets
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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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