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Old 09-30-2013, 11:57 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: 6,492
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Saturday - Arms and Misc.

Leg Extension Occluded
55x30+15+15+15, added weight, 75x15

* Misjudged the weight, I typically have done the occluded leg extensions at the end of a leg workout so I am already fatigued. 55 was too light.

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets (45, 2 sets, 40 for 1, 35 for 2)

* 30 seconds rest for all arm work

DB Curl
32x6, 3 sets
32x2, 2, 2, 2, 2 - 10 second rest
27x6, 3 sets
27x3, 3, 3, 3, 3 - 10 second rest
22x8, 3 sets
22x4, 4, 4, 4 - 10 second rest

V-Bar Pushdown with Fat Grips
76x6, 3 sets
76x2, 2, 2, 2, 2 - 10 second rest
66x6, 3 sets
66x3, 3, 3, 3, 3 - 10 second rest
56x7, 3 sets
56x4, 4, 4, 4 - 10 second rest

Left Arm Reverse Grip Pushdown and Stiff Arms
w/
Ab Bench OH Extensions

Saturday to Sunday afternoon

Camping - fishing, hiking, just a general good time
__________________

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; 09-30-2013 at 11:59 AM.
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