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Old 12-24-2013, 05:24 PM
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Join Date: Sep 2007
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Monday - Legs

Leg Curl Warmup
25 + Chain x 12, 3 sets

Squat with Manta Ray
290x1
260 x 8, 7, 6, 5
225 x 6+5 rest pause
205 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
50x15 + isotension (pushing against leg extension)
50x15 + isotension

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

Tuesday - Incline Bench

Ring Dips
BWx10, 2 sets

Incline Bench Press
215 x 8, 7, 6, 6 - volume PR
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause
ss w/
Bent Row 125x8, 100x10

Goblet Carry x 45 to 60 seconds, 85 lb dumbbell
Paused Incline Bench Press - 182.5x3

Fixed Bar OH Extensions - 15, 10, 10, 8, 8

Ab Bench OH Extensions - partials and iso-holds
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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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