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Old 01-23-2013, 02:16 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.
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Tuesday Evening - Biceps

* Our newest addition has found a love of "working out", so while he messes around with 1 and 2 pound dumbbells and rowing on my cable machine with 5 pounds, I actually got in a quick bicep workout!

30 seconds rest between sets

DB Hammer
22x11, 3 sets

Inc DB Curl
12x10, 3 sets, last set drop set to 10 x failure

Barbell Curl
45x8, 3 sets, last set drop set 40, 35, 30 x failure

Band Curl
3 sets of about 20 reps, pretty much until my arms couldn't pump anymore

Wednesday AM - Delts

OH Press (clean to start each set)
110, 130, 150 warmup
165x10, 8, 6
125x8, 6, 4, 2 - 10 second rest between mini sets (as are next two sets)
2 more rounds with 125
85 x 5 second hold, 5 reps, 4 second hold, 4 reps, 3 second hold, 3 reps
1 more round with 85
1 round with 80

3 rounds:
DB Laterals, Band Pullaparts and OH Press with 80 - going to technical failure, very brief rest between sets

Evening

Front Raises
10 lb plate x 20, 5 sets
__________________

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; 01-24-2013 at 02:46 PM.
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