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Old 01-02-2013, 12:14 PM
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Commander Commander is offline
Commander is enjoying the sport of bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Tuesday - Deadlift

Deadlift
351x5, 5 sets
356x5, 4 sets
352x8

Superset with

Leg Extension
75x10, 9 sets

Vertical Jump
3 sets of 3

Glute Ham Curl
BWx10, 3 sets

* Lats are sorer than normal from deadlifting, I don't mind though, I love a sore back.

Biceps - 30 seconds rest between sets

DB Hammer - hold peak contraction
22x10, 3 sets

DB Incline - 3 second negative
12x8, 3 sets

Barbell Curl - slow negative
45x8, 3 sets

* Total arm workout took 9 minutes after the deadlifts. It was a worthwile investment, my biceps are smoked today.
__________________

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
Last edited by Commander; 01-04-2013 at 11:48 AM.
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