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Old 01-31-2013, 02:11 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Wednesday Evening - Arms - 4 superset combos

DB Hammer Curl
24.5x12, 3 sets

ss w/

Tricep Rope Pressdown
35x12, 3 sets
35x12, drop set to 30 x didn't count reps

Preacher Curl
45x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
52x15, 15, 12, 12

Barbell Curl
45x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

Inc OH Barbell Tricep Ext
45x15, 12, 11

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
2 sets to failure

* My arms are nothing special and that's something I plan on changing. My arms measure 15.25 cold, after this workout, they were a pumped 16.25! I added 1 inch of pump.

Thursday AM - Back (lat focused)

Prepumped lats with an extended set of underhand rope pulldowns

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 10 seconds

(lever was supersetted with band upperback work)

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 4 sets
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8 (on fourth round did a drop set, 60x10, 55x4, 50x4)

* I did the 1 arm t-bar row like this, nice stretch and contraction:

Underhand rope pulldowns
3 sets to failure - didn't focus on reps, just focused on pumping out reps with the occasional pause for stretch and pause/squeeze in the contracted position

* I did the pulldowns similar to this, back to pad, really lets you get both a deep stretch and quality contraction, rope allows a natural ROM as well:

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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