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Old 03-07-2014, 05:13 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.
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Thursday - Deadlifts

* Took awhile warming up to protect my lower back

Deadlift
206, 226, 256, 276, 306x5
326x5, 5 sets - on fifth set lower back was a bit twingy
306x5, 5 sets

Romanian Deadlift - just tapping at the bottom, keeping tension on hamstrings
256x10, 4 sets

SLDL
120x17, 15, 12 - basically went until lats couldn't keep the bar close to my legs

Leg Extension - all sets isotension at the end
75x25
65x15
55x15

Leg Curl
20 (+chain) x 10, 3 sets

ss w/

Sissy Squats
BWx10, 3 sets

* Back is LIT up from such a high volume of deadlifts, hamstrings feel pretty sore as well

Friday - Arms, Misc.

* Been a month since doing a dedicated arm workout

A1) DB Hammer
29.5x12, 4 sets

A2) V-Bar Pressdown - really focused on squeezing the contraction
61x15, 61x15, 71x12, 81x9

B1) Preacher Curl
50x13, 13, 13

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
66x15, 15, 15, 15

C1) Explosive OH Press 90x18, 3 sets

C2) Band Curl, 3 sets

C3) Lat Pulldown, 91x10

D1) Fixed Bar OH Tricep Extension 4 sets (50 total reps)

D2) Barbell Curl, 50x8, 6, 6 - explosive contraction

E) AB Bench OH Extension - 32.5 x pulsing reps and iso holds, 5 sets

* Left arm (my smallest) closing in on 17 inches pumped.
__________________

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; 03-07-2014 at 05:23 PM.
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