[Commander]

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