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Old 02-19-2013, 01:08 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,330
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Saturday- Legs

Leg Curl
3 sets of 20

Squat Chains (+50)
240, 260, 275, 290x3
253.5x8 extended set, pauses at top when necessary (no pauses necessary today)
253.5x7
253.5x6
193.5x6 - last rep paused on the hole on these sets, slow negative as well
193.5x4, 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
140x5, 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

Vertical Jump x 3

ss w/

Split Squats (both legs elevated for more ROM), BWx10 each leg

Leg Curl
10+25 chain x 20, 2 sets
15+25 x 18

ss w/

SLDL
170x10. 3 sets

Sunday - Incline Bench

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

Ring Dips
BWx12, 12, 10

Incline Bench Press
140, 170, 180, 190, 200, 210x3
186x8 - cluster set -90% of max 3 rep set
186x6 - cluster set
186x6 - cluster set
126x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set) - 2 more rounds with 126
86x5, 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

Flat DB Press
50x? (not sure, did 2 sets)

Pushup Ladder Set

Rear Delt DB work

Monday - Back (lat focused)

Pullups
BWx12, 9, 8

Front Lever - 2 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 3 sets
BWx8
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 3 sets, last set drop 60x8, 55x4, 50x4

Underhand rope pulldowns
80x12, 4 sets
__________________

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; 02-19-2013 at 01:11 PM.
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