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Old 01-06-2014, 06:05 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,544
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Friday - Arms

The usual

Sunday - Incline Bench

* Cable Rows or Lat Pulldowns 91x8 between most bench sets

Ring Dips
BWx10, 3 sets

Incline Bench Press
265x1 - PR, really good rep
217.5 x 7, 6, 5, 6
202.5 x 7 + 4 rest pause
182.5 x 8 + 5 rest pause

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

Fixed Bar OH Extensions - 16, 11, 10, 8, 8

Ab Bench OH Extensions - partials and iso-holds

Monday - Legs

First time hitting legs hard since Christmas Eve....I will be sore tomorrow!

Also first time with "regular" back squats since November 4th. Although, the weren't completely regular, I wrapped a small carpet around the bar for padding because my scapula is still tender.

I have lost a ton of strength, here's what I was squatting back then, and that is not including 50 POUNDS OF CHAINS!

Quote:
322.5 x 5 - PR
300 x 7, 6
262.5 x 6+4 rest pause
232.5 x 7+5 rest pause
I've got some catching up to do!
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Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat
270x 5, 5, 5, 5
240 x 6+5 rest pause
220 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

* Actually failed on the above set on the final rep, just ran out of gas and had to set it on the pins. It was a pretty good feeling getting pinned under 140. You know you are tired at that point, I was actually laying on the floor laughing at myself.

120 x 12, constant tension/no lockout

Leg Extension
60x15, 12
50x12 + isotension (pushing against leg extension)
50x12 + isotension

Leg Curl
20 + Chain x 15, 10
15 + 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; 01-06-2014 at 06:08 PM.
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