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Old 04-21-2014, 04:33 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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Friday - Balanced Back, Delts, Biceps

Ring Row, BWx9, 9, 9 w/ Upright cable rows 42.5x10, 2 sets

One Arm Barbell Row, 100x8, 8, 8, 8 w/ Upright cable rows 42.5x10, 2 sets

Hammer MTS High Row - overhand grip
70 each side x 2 sets - focusing on stretch,

Hammer High Row Pulldown plate loaded - neutral grip
70 each side x 8, 3 sets

Parallel Grip Low Row - I use momentum on this one and really arch the back and pull low to light up the lower lats
60x12, 4 set - really focusing on a hard contraction

w/ Fixed Bar Extensions

Bike Sprints
2x14 at level 19 (seat 8)

Superset:
Parallel Grip Low Row/High Row 50x10 pulling low, then 10 reps pulling to chest (didn't get 10 on the last two sets)
w/ Preacher Curls 50x15, 12, 10?

Assisted Pullups

Saturday - Legs

* Had very limited time

V-Squat
250x8, 260x8, 2 sets
215x7+6 (rest pause)
195x8+7 (rest pause)
175x9+8 (rest pause)
125x5,4,3,2,1 (with corresponding pauses equal to rep count)

* weight listed is plates added, machine weighs 54 pounds

Arm Pump work

Monday - Bench/Upper back

* Cable Upright/High Row Hybrid between many sets 75 pounds x 12 or 13 reps, around 8 total sets

Pushups
BWx25, 15

Flat Bench Press - touch n go reps today, didn't really like it, I prefer pausing
225 x 7, 6, 6
205 x 7+4
175 x 4, 4, 3, 3, 2, 2, 1, 1 - 10 second pause between mini sets
175 x 4, 4, 3, 2 fail

Incline Press
125x11, 10, 9 - fail

OH Press
125x11, 4 sets
w/
Tricep Pushdown - didn't enjoy this, I prefer supersetting these with carries

Bike Sprint
2x14 at level 20

Free Motion Shoulder Press, 4 sets
Cable OH Extensions 50x12 to 15, 4 sets
__________________

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; 04-21-2014 at 04:37 PM.
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