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Old 01-18-2013, 06:16 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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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 upperback cable work)

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

T-Bar - all reps squeezed at the top
143.5x8, 4 sets

(superset with Pullovers - really focusing on stretch)

Deadstart Ring Row
BWx5, 4, 3, 2, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
143.5x4, 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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