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Old 10-14-2013, 11:09 PM
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,329
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Saturday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
w/
AB Bench Crunch, 5 sets (45 for 2, 40 for 3 sets)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
74.5x9, 3 sets

OH Push Press
132.5x10, 3 sets

Ab Bench OH Ext
32.5x12, 3 sets
w/
Left Arm Isolation Work

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
26x12, 2 sets

DB Hammer
28.5x11, 10, 10

Preacher Curl
51x10, 3 sets

DB Curl
27.5x7, 2 sets

DB Curl - focusing on at least 30 seconds TUT
10x21, 2 sets

Monday - Chain Squats

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 292.5, 312.5x1
302.5 x 6
292.5 x 7, 6
260 x 6+4 rest pause
230 x 7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
177.5 x 5, 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
127.5 x 14, constant tension/no lockout

Goblet Squats - constant tension/no lockout
BW+10 x 30

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8, 2 sets
20 + Chain x slow reps and partials, focused on TUT

Later in day

Tire Dragging
4 sets each forward and backward for legs
Yoke Walk (I don't actually have a yoke, so I have to clean and press the weight to my shoulders)
180 x 60 second long walks (4 sets, 60 seconds rest between sets)
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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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