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Old 04-01-2013, 02:51 PM
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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 - Legs

Leg Curl Warmup

Squat Chains (+50)
220, 240, 260, (add belt) 280, 300, 310, 320x1
262.5x8, 8, 7
202.5x4, 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
150x5, 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 150

Leg Curl
35 + 25 lb chains x15 ? (can't really remember), 3 sets
35 + 25 lb chains x10 drop set to 25+25 lb chains
25 + 25 lb chains x 10 plus partials

Split Squats
10 pound dumbbells x8 each leg, 3 sets

Sunday - Incline Bench

* Power Cleans in between some sets; 150 pounds x 3 to 5 reps, just going by feel

Ring Dips
BWx12, 10, 10

Incline Bench Press
190, 205, 215, 227.5, 237.5x2
192.5x8, 7, 6, 5 (separate sets)
137.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 1 more round with 137.5

Ring Dips
BWx8, 7, 8, 8

ss w/

Barbell Row
118.5x15, 3 sets

Speed Bench (Chains)
120 (+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; 04-01-2013 at 02:56 PM.
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