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Old 02-18-2014, 02:27 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: 6,752

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

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

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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