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Old 02-18-2014, 02:27 PM
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Join Date: Sep 2007
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Saturday - Back, Arms, Abs

Front Lever holds with Ab Bench Crunches, 3 sets

Cambered Bar Row
125x8, 3 sets

w/ Tricep Pushdowns 62x15, 15, 72x12, 82x9

One Arm Barbell Row
50, 55x8 - feet placement to target lower lat
60x10, 2 sets - regular feet placement

w/ Tricep Pushdowns 66x15, 3 sets

Stretchers
91x10, 2 sets

Rope Low Row
91x11, 11, 10

w/ Fixed Bar OH Tricep Ext.

Ring Row holds with Cheated Lat Pulldowns, 101x6, 3 sets

Preacher Curls 40x15, 3 sets
w/ Ab Bench OH Ext

Sunday - Off

Monday - Incline Bench/Upper back

* Arrgghh! Getting a bit ticked off at my lower back, Monday is normally squat day but it just wasn't having it. It is definitely related to the extra back work I have been doing. I need to keep experimenting to learn whether it is back work in general or just bent rows. Next back session I am doing ZERO unsupported rows, nothing that compromises my lower back.

* Cable Rows 96x13 between many bench sets, 8 total

Ring Dips
BWx14, 10

Incline Bench Press
256 x 1
226 x 7, 6, 5
205 x 7 + 4 rest pause
185 x 8 + 5 rest pause

OH Press
110x10, 4 sets

Fixed Bar OH Extensions 15, 11, 10, 9, 7 - Goal is 50+ reps ASAP
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ Band Curls

Later Monday - since it was supposed to be squat day, threw in some legs

Occluded Leg Extensions 75x30,15, 65x12, 55x15
Leg Curls 25 (+chain) x 15, 12, 10
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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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