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Old 03-11-2013, 11:50 AM
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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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Saturday - Bench

* Bandwork between sets; facepulls and external rotations

Bench Press
220, 230, 240, 250, 262.5, 275x2
230x9, 8, 7, 6 (separate sets)
162.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 163.5

* Closing in on PR range without that being my goal. 275 felt really smooth for 2, I could have a had a pretty easy 3rd rep (PR is 285). In terms of volume, hitting 230 for 30 reps over 4 sets has to be a PR.

Dips
BWx11, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
115x15, 3 sets

Bench Press
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, failed at the 2 rep set

Sunday Afternoon - Hiking for 2.5 hours with my sons

Sunday PM - Arms


1. DB Hammer Curl
28.5x12, 3 sets
28.5x11

ss w/

Tricep Rope Pressdown
41x13, 3 sets
41x13, drop set to 31x6

2. Preacher Curl
50x10, 4 sets

ss w/

Landmine Shoulder Press with Band
37.5x15, 4 sets

3. Barbell Curl - slow descent
50x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 2 sets

4. Incline OH Barbell Tricep Ext
50x15, 15, 14

ss w/

Incline Curl
22x8, 6

5. Band Curl
20 reps x 2 sets

ss w/

Band Tricep Extensions
15 reps x 2 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; 03-11-2013 at 11:53 AM.
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