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Old 12-09-2013, 07:20 PM
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Saturday - Back & Arms

A1) Front Lever, 10 second isometric hold

A2) Ab Bench Crunch 37.5x15, 4 sets, 37.5x10

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 86x6

B2) DB Hammer
29.5x12, 12, 12

C1) V-Bar Pressdown
78.5x12, 11, 11
63x17

C2) Preacher Curl
57.5x11, 11, 11

D1) Lat Pulldown
96x13, 13, 13, 12
D2) Band Curl, 30 seconds TUT
D3) Explosive Pushup, BWx17

Finished with Fix Bar OH Extensions

Didn't have time for this...

E1) Reverse Pushdowns with a band & OH Ext on Ab Bench

E2) Barbell Curl
47.56x10, 10

Monday - Legs

* Had some extra time today and added in some extra sets

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat with Manta Ray
310x1
252.5 x 8, 7, 6, 5
222.5 x 6+5 rest pause
202.5 x 7+6 rest pause
190 x ? (bonus set)

Squat - hold performed with legs at about 90 degrees, below mid range ROM
140 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
120 x 14, constant tension/no lockout
90 x 15 (bonus set)
70 x 16 (bonus set)

Goblet Squats - constant tension/no lockout
BW+17.5 x 30

Leg Curl
20 + Chain x 8, 2 sets
15 + Chain x 8, 2 sets
10 + Chain x 8
__________________

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; 12-10-2013 at 01:18 PM.
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