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Old 11-12-2013, 02:18 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Back & Arms

A1) Snatch Grip High Pull
110x5, 6 sets

A2) High Cable Row
61x10, 5 sets

A3) Front Lever
BWx10 second isometric hold, 5 sets

B1) V-Bar Pressdown
61x12, 71x9, 81x6, 96x4

B2) DB Hammer
32x10, 10, 10

C1) V-Bar Pressdown
77x11, 10, 10
61x15

C2) Preacher Curl
56x10, 10, 10

D1) Lat Pulldown
113.5x9, 8, 8

D2) Band Curl, 30 seconds TUT

D3) Explosive Pushups
BWx15, 3 sets

E1) OH Ext on Ab Bench
32.5x10, 3 sets

E2) Barbell Curl, close grip
46x10, 2 sets

Monday - Incline Bench

* Normally leg day, but knees weren't having it. Maybe I was dehydrated from having some alcohol the night previous.

Ring Dips
BWx10, 3 sets

Incline Bench Press
170, 220, 240, 255x1 - super heavy today
225 x 5, 4, 4, 4
197.5 x 7 + 4 rest pause
177.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x5, 5 sets

Superset: 4 rounds
Incline Bench Press, 177.5x4 - all reps paused
Bent Row, 140x8

Superset: 3 rounds
Explosive Pushups, BWx15
Bent Row, 102.5x12, 3 sets

OH Ext on ab bench w/ Left arm isolation work

Loaded Carries
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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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