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Old 12-17-2012, 05:08 PM
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Join Date: Sep 2007
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Sunday - 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
137.5x8, 4 sets

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

T-Bar
137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
137.5x1 - 5 second isometric hold
95x5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps, 2 second hold, 2 reps, 1 second hold, 1 reps

Monday - Deadlift/Traps

Deadlift
366x3, 4 sets
371x3, 3 sets
376x3
331x6, 2 sets
306x10

Superset with

Feet Supported Ring Row (focus on upperback)
BWx8, squeeze at top, pause at bottom to reduce momentum

Shrug - 2 second hold at peak contraction
261x10, 2 sets

Glute Ham Curl
BWx10, 3 sets

Superset with

DB Swing
62x10, 2 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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