Tuesday AM - Back (lat focused)
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
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 62.5x8, 2 sets, 65x8 (drop 60x3, 50x3)
Underhand rope pulldowns
4 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
Tuesday Lunch - Quick Delts Workout
Bent Over Rear Delt Rows
15 lb dumbbell x 30 reps, then swings (swings were done arms straight and only moving the DB about 8 inches near the bottom part of the movement
12 x 25?, then swings
12 x 20?, then swings
27 lb x 30 partials (bottom 1/3 ROM), then 12x10
27 lb x 20 partials, then 12x8, 8x?
* Not sure of some of the rep counts, hard to keep track once you start getting really high, focus was on using the delts and pushing past the burn. Whole thing took less than 10 minutes and my delts had a massive pump.
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; 02-06-2013 at 05:08 PM.