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Old 06-05-2013, 11:54 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.
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Originally Posted by bigbear6708 View Post
haha, its a GREAT "opportunity workout", as the phrase I think you coined goes..One day on my way to the gym I remembered I had WAY to much to do in the yard and actually turned around and just did my small yard workout..haha. Can even do supine rows utilizing either a swing or the tailgate of my truck!
Ah yes, I remember that phrase.

Great idea with the supine rows, my trampoline may be the perfect height to do supine rows.


* First time squatting in 2 weeks! I wasn't sure how it would go, but it ended up going well. I have a feeling the DOMS will be a nightmare after that much time away from squatting.

Tuesday - Legs

Leg Curl Warmup
30 + Chain x 15, 13, 10

Squat Chains (+50)
220, 240, 270, 290 (add belt), 310, 330x1
276x8, 7, 6 - Rep and volume PR
245x6+4 rest pause
220x6+5 rest pause (usually do a second rest pause set with the same weight, but I felt it was best to back off a bit as my legs were feeling crampy due to not having squatting in two weeks)

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
162.5x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
162.5 x same format as previous set, but started at 4 reps

Leg Curl
35 + Chain x 12, 12, 9
30 + Chain x 9

Wednesday AM - Back

* Woke up and legs were already quite sore, bring it on

Front Lever
BWx5, 4, 3

Deadstop Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

Meadows Row
50+chain x 8, 4 sets

One Arm Barbell Row
50+chain x 8, 4 sets

Rope Pulldown w/ Concentration Curl
90x10, 4 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; 06-05-2013 at 11:57 AM.
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