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Old 01-04-2013, 12:50 PM
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Join Date: Sep 2007
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* Can't believe it, arms still sore, biceps from 3 days ago and triceps from 2.

Friday - Back

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

(superset with band rear delt work)

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

T-Bar - all reps squeezed at the top
142.5x8, 4 sets

(superset with Pushups)

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

T-Bar
142.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
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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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