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Old 04-08-2013, 11:52 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: 6,724

Friday - Off

Midnight shift, lack of sleep, obligation with church in the evening

Saturday - Incline Bench

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

Ring Dips
BWx12, 11, 10

Incline Bench Press
190, 210, 220, 230, 240, 250x1
193.5x8, 7, 6, 5 (separate sets)
138.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets

Ring Dips
BWx8, 8, 8, 8

ss w/

Barbell Row
120x15, 3 sets

Speed Bench (Chains)
125 (+50) x 5, 3 sets

ss w/

Maltese Cross Holds

Sunday AM - Back & Hamstrings

Front Lever
Isometric Holds - didn't really enjoy these, I prefer doing reps, but wanted to try something different

ss w/

Leg Curl
70x8, drop set to 60, 50, 40

Deadstart Ring Row w/ Ab Bench Crunch
BWx7, 4 sets, last set did an isometric hold

One Arm Barbell Row ss w/ Glute Ham Curl BWx10, 4 sets
55x10, 4 sets, 4th set dropped to 40x5

Rope Pulldown (plus some more deadstart ring rows)
80x12, 3 sets

ss w/

120x10, 3 sets

* Really active day, jumped on the trampoline with my son, walked my dog and then was working on jumping/grabbing the rim at the basketball court. Finally I also got some tire dragging in...spring is here!

Sunday - afternoon

Tire Dragging - legs and back

Monday AM - Arms

* It's been two weeks since I did arms, if I want to look like a bodybuilder then I need to make this more of a priority

1. DB Hammer Curl
29.5x12, 3 sets

ss w/

Tricep Rope Pressdown
41x15, 3 sets
41x15, drop set to 31x6

2. Preacher Curl
52.5x10, 2 sets
42.5x10, 2 sets

ss w/

DB Floor Press
57x15, 2 sets
64.5x15, 13, 10

3. Barbell Curl - slow descent
42.5x8, 2 sets

4. Incline OH Barbell Tricep Ext
52.5x15, 15, 12, 11

ss w/

Incline Curl
15x10, 8

5. Band Curl
20 reps x 2 sets

ss w/


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; 04-08-2013 at 11:55 AM.
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