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Old 01-21-2014, 01:12 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Saturday - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold, 5 sets

A2) Reverse Crunch on decline bench, BWx8, 4 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9, 88.5x8

B2) DB Hammer
30.5x14, 14, 13+5

C1) V-Bar Pressdown
81x11, 11, 11
63x18

C2) Preacher Curl
50x13, 13, 13

D1) Lat Pulldown
102x12, 12, 12

D2) Explosive OH Press 85x18

E1) Fixed Bar OH Extension BWx10, 5 sets - trying to get past 50 reps as fast as possible

E2) Inc. DB Curl
15x11, 11, 10, 10

AB Bench OH Extension - 32.5 x pulsing reps and iso holds

Monday - Back Squat

* My Father-in-law bought me a squat pad as an early birthday present after I told him I was wrapping a small carpet scrap around the bar. It took a bit of getting used to., but I was able to have a good day. With the padding, the weight isn't quite as low as a low bar squat, but it was better than the Manta Ray. Most important thing, I could squat without irritating the area around my right scapula.

Leg Curl Warmup
25 + Chain x 15, 15, 10

Squat
360 x 1
295 x 8, 7, 6
262.5 x 7+5 rest pause
232.5 x 8+6 rest pause
202.5 x 9

Squat - hold performed with legs at about 90 degrees, below mid range ROM
170 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

Squat - constant tension/no lockout
140 x 14
120 x 15

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

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