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Old 03-10-2014, 04:06 PM
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Join Date: Sep 2007
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Monday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 44x11, 3 sets

Tri-set:
Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 665x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
94x12, 11

Tri-set:
Rope Low Row
94x12, 12, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Fixed Bar OH Extension

Preacher Curls 45x15, 10, 10 with Cheated Lat Pulldowns, 114x7, 3 sets

* The lat pulldowns are "cheated" because I use a little body english to get started but by really focusing on driving with the elbows, I still get a fantastic lat contraction even though I am cheating. I also get a full stretch and pause at the top.

* No further tweaking for now, I really enjoy this workout.
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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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