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Old 01-08-2013, 05:13 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Tuesday - Bench

* Rear delt work between sets

Pin Press
180, 190, 200, 210, 220, 230, 240x3
216.5x8 - cluster set (10 second rest between singles, 90% of max 3 rep set)
216.5x7 - cluster set
216.5x6 - cluster set
147.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
2 more rounds with 146

Full Bench Press - (40% of max 3 rep set)
100x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
1 more round with 100

Triceps - 30 seconds rest

Rope Pushdown
35x10, 3 sets

superset with

OH Extension (on suspension trainer)
BWx8, 3 sets

Close Grip Pushups
2 sets to failure (17, 12)
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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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