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Old 01-14-2013, 02:47 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,549
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Saturday - Chest

Bench Press
170, 180, 190, 200, 210, 220, 230, 240, 245x3
220x8 - cluster set (90% of 3 rep set)
220x7 - cluster set
220x6 - cluster set
145x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
1 more round with 145

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 (40% of max 3 rep set)
1 more round with 100

Pushups - ladder on smith machine, go to failure, than raise bar to make it easier, repeat two more times

Sunday

Arms - 3 bicep/tricep supersets with 3 to 4 sets each and 2 to 3 drops each time, 30 seconds max rest. Massive pump, actually felt like a bodybuilder, lol.
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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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