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Old 09-13-2013, 04:35 PM
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From June 18th...

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Originally Posted by Commander View Post
Tuesday - Incline Bench

* Power Clean between many sets 150x3

Ring Dips
BWx12, 12, 10

Incline Bench Press
170,190, 210, 230, 240x1
203 x 8, 7, 6, 5
183 x 7 + 4 rest pause
141 x 4, 4, 3, 3, 2, 2, 1, 1 - mini sets 10 seconds rest

Dips
BWx8, 3 sets
ss w/
Barbell Row

OH Press
122.5 x 15+10+8 (rest pause)

Pushups
ss w/
Bicep Band Curl
* Trying to improve upon when I was last at this bodyweight.

Friday - Incline Bench

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 190, 210, 230, 240x1
203 x 8, 7, 6, 5
183 x 7 + 4 rest pause
163 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Slight Decline Bench Chains
145 (+50) x 6, 5 sets
ss w/
Bent Row, 120x8, 4 sets

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
DB Hammer Curl
29x10, 10

OH Ext on ab bench, 35x12, 3 sets
ss w/
Band Pull aparts
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With God's help...Mens sana in corpore sano
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