ABCbodybuilding - View Single Post - Commanding My Body
View Single Post
  #2538  
Old 06-20-2014, 04:19 PM
Commander's Avatar
Commander Commander is offline
Commander is enjoying bodybuilding
Super Moderator
 
Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,569
Default

Thursday - Chest, Back, Triceps

Ring Dips
BWx12, 3 sets
BW+20x6
BW+30x6, 2 sets
BW+10x8+4
BWx8+4
BWx7, 4 sets

superset with Bent Row
100x15, 2 sets
100x10, 6 sets

Lat Pulldown
91x10, 4 sets

Stiff Arm Band Work

Skullcrushers

Friday - Quads 10 (+2 extra for right leg), Hamstrings 3

Squat
365x1 - easy rep
320x9 - tied PR, really solid set
300x8
270 x 7+6 rest pause
250 x 8+7 rest pause
230 x 9+8 rest pause

Sissy Squat
BWx12, 2 sets - slow negative, emphasize the stretch

Lying Leg Curl
125x15, 2 sets
110x15

superset with

Leg Extension
70x12, 3 sets

Single Leg Extension for right leg (seems to be lagging behind)
10x12
15x12

superset w/

Face Pulls, 2 sets

Row
50x12, 3 sets

superset w/

Dips
BWx10, 2 sets

Free Motion OH Tricep Extension, 3 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; 06-20-2014 at 04:44 PM.
Reply With Quote