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Old 04-15-2014, 04:06 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: 6,774

This was a much needed break. I have been hitting it hard in the gym and working lots of midnights; really burning the candle at both ends. Today was coming off a midnight shift, it was a pleasure to go in and get an arm pump and not have to psyche up for a heavy lift.

Tuesday - Arms

A1) DB Hammer
30x13, 12, 12, 12
30x7 alternating

A2) V-Bar Pressdown - really focused on squeezing the contraction
57.5x15, 65x15, 72.5x12, 80x10, 87.5x10

B1) Preacher Curl
50x14, 13, 13

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
67.5x15, 15, 15, 17?

C1) Explosive OH Press 95x19, 19, 19, 15

C2) Incline DB Curl, 17.5x10, 4 sets

D1) Fixed Bar OH Tricep Extension 3x12

D2) Assisted Pullup 25x7, 40x7, 55x8 (higher weight gives more assistance)

D3) Barbell Curl, 50x8, 8, 8 - explosive contraction

E) Free Motion OH Extension - 50 x 12, 3 sets

F) HIIT Bike Sprints 2x14 seconds (46 seconds active rest), level 18, 19

G) Additional Pump work for Triceps;
Free Motion reverse grip pushdown and OH Extension

Note to self: include heavier tricep isolation work, pump in biceps feels better than tricep pump, I think that is because I use slightly lower rep sets for biceps

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; 04-15-2014 at 04:26 PM.
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