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Old 04-15-2013, 04:20 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Sunday AM - Incline Bench

* Hang Cleans from a pause 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, 252.5x1
195x8, 7, 6, 5 (separate sets)
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets
100x5, 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

Ring Dips
BWx8, 8, 8, 8

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

Monday - Arms

1. Chinups
BW+20x10, 8
BW+10x8
Bwx7

ss w/

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

2. DB Hammer Curl
24.5x10, 4 sets

ss w/

DB Floor Press
64.5x13, 12, 10, 10

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

ss w/

Incline Curl
24.5x8, 6, 6

4. Cable Curl
31x8, 3 sets

ss w/

OH Press
100x8, 3 sets

5. Band Curl
20 reps x 2 sets

ss w/

Band Extensions
3 sets to failure
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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
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