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Old 01-02-2014, 05:45 PM
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Wednesday - Flat Bench

* Cable Rows and Lat Pulldowns throughout workout

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
297.5x1 - very solid rep
237.5x7, 6, 5, 5
207.5x8+5 - rest pause
207.5x7+4 - rest pause

DB Goblet Carry 85 lb (45 second to 1 minute long)
ss w/
Bench Press 207.5x3 - long pause

Finished with...
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

Thursday - Deadlift

Deadlift - suck

Could not find my groove, which is really weird for me because I am a natural deadlifter. I can do very high volume and never get a sore lower back. Today lower back was the limiting factor and I just couldn't pull right.

Threw in some lat pulldowns and leg extensions to end the sucky workout
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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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