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Old 02-26-2014, 05:49 PM
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Commander Commander is offline
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Join Date: Sep 2007
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Wednesday - Incline Bench/Upper back

* Deloaded weight today for my heavy work, going to start back from 210 and work my way up slowly.

* Cable Upright/High Row Hybrid 61x10 between many bench sets, 8 total

Ring Dips
BWx14, 11

Incline Bench Press
260 x 1
210 x 8, 7, 6 - (last workout was 228.5x 6, 5, 5)
200 x 7 + 4 rest pause
180 x 8 + 5 rest pause
120 x 20 followed by DB Fly stretch (just holding DB's in the bottom position)
70 x 25 followed by DB Fly stretch

OH Press
115x10, 4 sets

Fixed Bar OH Extensions, Goal is 50+ reps ASA, usually takes me 5 sets
Ab Bench OH Extensions - 10-15 partials and iso-holds, 3 sets
w/ DB Curls
__________________

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; 02-26-2014 at 05:59 PM.
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