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Old 12-16-2013, 05:36 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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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, 88x6

B2) DB Hammer
29.5x13, 13, 12

C1) V-Bar Pressdown
79.5x12, 12, 11
63x17

C2) Preacher Curl
58.5x11, 10, 10

D1) Lat Pulldown
96x14, 13, 13 (I think I did a 4th set as well)

D2) Band Curl, 30 seconds TUT

D3) Explosive OH Press 72.5x18

E1) AB Bench OH Extension

E2) Barbell Curl
50x10, 10

Monday - Legs

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat with Manta Ray
290x1
255 x 8, 7, 6, 5
223.5 x 6+5 rest pause
203.5 x 7+6 rest pause
190 x 8

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
70 x 16

Leg Extension
50x20 + isotension (pushing against leg extension)
50x15 + isotension

Leg Curl
20 + Chain x 15, 10
15 + Chain x 8
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