ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
  #2187  
Old 03-30-2013, 12:55 AM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,471
Default

Quote:
Originally Posted by HardCory View Post
Still going strong I see. Good stuff!
Thanks, trying to keep at it!

-----

Wednesday - Deadlift

Leg Curl
25+25 chain x 20, 3 sets

Deadlift
371, 381, 391, 401x5
371x5
311x10, 2 sets

ss w/

Leg Extension
90x10, 7 sets

Rack Deadlift with Shrug Hold
306x8, 3 sets

ss w/

Leg Curl

SLDL
182.5x10, 3 sets

Thursday AM - Back

Front Lever
14 total reps over 4 sets, last set did an isometric hold

ss w/

Lat Pulldown
100x10, 4 sets

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets, last set did an isometric hold

One Arm Barbell Row
55x10, 4 sets

Rope Pulldown
80x12, 3 sets

Friday - Chest

Bench Press
220, 240, 250, 260, 270, 282.5x2
232.5x8, 7, 6, 5
207.5x6+3 rest pause
167.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Ring Dips
BWx8, 7, 7, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
117.5x15, 3 sets

Bench (Chains)
117.5 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds
__________________

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; 03-30-2013 at 12:59 AM.
Reply With Quote