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Old 03-18-2013, 11:58 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.
Posts: 6,320
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Friday Evening - Hotel Gym

* Had access to a really nice chinup bar with V-grip. Felt really natural and easy on the wrists/elbows/shoulders. Allowed for a great lat contraction.

* Held peak for a squeeze at the top of each rep

Chinups
BWx10, 8, 6, 6, 6, 6 - resting 60-90 seconds between sets

Saturday

My son took 6th all-around at the Pennsylvania State Gymnastics Meet!

He took 3rd in the vault!

Sunday - Legs

Leg Curl Warmup
25+25 chain x 20, 15, 15

Squat Chains (+50)
220, 240, (add belt) 260, 285, 305x2
260x8, 7, 6
200x4, 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
145x5, 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 145

Leg Curl
25+25 chain x 12, 3 sets

Somersault Squats
BWx15, 3 sets

Monday AM - Arms

1. DB Hammer Curl
28.5x12, 4 sets

ss w/

Tricep Rope Pressdown
41x14, 2 sets
41x13
41x13, drop set to 31x6

2. Preacher Curl
51x10, 3 sets

ss w/

Landmine Shoulder Press with Band
40x15, 3 sets

3. Barbell Curl - slow descent
51x8, 2 sets

ss w/

Ring OH Tricep Ext
BWx10, 2 sets

4. Incline OH Barbell Tricep Ext
51x15, 15, 14

ss w/

Incline Curl
22x8, 5

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; 03-18-2013 at 12:03 PM.
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