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Old 02-07-2013, 05:46 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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Wednesday Evening - Delts/Forearms

Rear Delt DB Raises
15x30
15x25
12x20
8x20, followed by straight arm swings, 15x?

Lateral DB Swings followed by full ROM
27x25 then 8x10, 3 sets

Wrist Extension
8x30, 20, 15

Superset with

Wrist Curl
8x30, 20, 15

* This took about 15 minutes total and my delts and forearms had a nice pump going

Thursday - Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
250, 260, 272.5, 285x3
251x8 extended set, pauses at top when necessary (no pauses necessary today)
251x7
251x6
191x6 - last rep paused on the hole on these sets, slow negative as well
191x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
136x5, 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

3 rounds:

a) Vertical Jump x 3
b) Somersault Squats, BWx15
c) Leg Curl (plus 1 Chain = 25 pounds)
5x25
15x15
25x15

SLDL
120x20

* Somersault squats were particularly brutal, legs were like balloons! This was overall just a great workout, squats felt wonderful, really smooth
__________________

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; 02-07-2013 at 05:51 PM.
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