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Old 02-11-2013, 02:55 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday - Incline Bench

* Face Pulls and External Rotation Band Work in between some sets

Ring Dips
BWx12, 12, 9

Incline Bench Press
140, 150, 160, 170, 180, 190, 200, 210x3
185x4, 4, 3, 3, 2, 2, 1, 1 - was supposed to just be a cluster set with pauses at the top, but I forgot and did this set like my 60% rerack set...I was wondering the whole time why it felt so darn hard, lol!
185x6 - cluster set -90% of max 3 rep set
185x6 - cluster set
125x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 125

Incline DB Press
42x ? (not sure, did 3 sets)

Pushup Ladder Set (3 ladders each until failure)

Delts/Forearms

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

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

Saturday - Deadlift

361x5, 9 sets
361x8

SS w/

Leg Extension
78.5x10, 7 sets

Shrugs - rest period was just time to strip off weight
256x10 - each rep was slow descent, pause to eliminate momentum and a 3 second squeeze at the top
206x10
170x10
120x10

SLDL
120x20, 2 sets
170x10, 2 sets

* Wow, traps are smoked from the deadlifts and shrugs. Lats are torched from the deadlifts and SLDL. And hammies are nice and sore from the SLDL.

Sunday - Decline Bench

* Face Pulls and External Rotation Band Work in between some sets

Dips
BWx12, 12, 10

Decline Bench Press
190, 210, 220, 230, 240, 250, 260x3
232.5x7 - cluster set (pauses at top, no reracks)
232.5x6 - cluster set
232.5x6 - cluster set
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest, 2 more rounds with 155
115x5, 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
1 more round with 115

Pushup Ladder

Monday AM - Arms, 4 superset combos

DB Hammer Curl
25.5x12, 4 sets

ss w/

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

Preacher Curl
46x10, 4 sets

ss w/

DB Floor Press (tricep focused - arms at sides at bottom)
52x15, 15, 13, 13

Barbell Curl
46x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 3 sets

Inc OH Barbell Tricep Ext
46x13, 12, 11

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions to finish off
2 sets to failure
__________________

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; 02-11-2013 at 02:57 PM.
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