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Old 07-28-2014, 04:26 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday - Chest 15/Tricep 9 or 10/Biceps 9

Close Grip Bench
185, 195, 205, 215x4
175x8, 4 sets

Close Grip 2 Board
125x10
135x10, 2 sets
145x10, 2 sets

ss w/

DB Hammer Curl
30x8

Close Grip with Bands
95x10, 3 sets

ss w/

Preacher Curl
60x10, 3 sets

V-Bar
80x10, 3 sets

ss w/

Barbell Curl
60x6, 3 sets

Skullcrusher
70x10, 3 sets

OH Press Top Half
80x12, 2 sets

Free Motion
70x?

Saturday - Leg Pump work, Back

Leg Curl
125x15
140x12
145x9
110x15

ss w/

Leg Extension
90x15
105x12
115x9
85x15

Leg Press - pin stack
160x20
190x20

One Arm Row
120x8
125x8, 3 sets

Barbell Row
95x10
105x10
115x10, 2 sets

Med Grip Pulldown
115x10, 3 sets

High Row/Upright Row hybrid
3 sets

* This workout was MEH, I might throw in light deadlifts on this day.

Monday - Deadlift 10/Back 9

* At home gym

Deadlift
371x5, 4 sets
318.5x10, 3 sets

Snatch Grip Deadlift (trying to get more mid back activation)
228.5x10, 3 sets

One Arm Barbell Row
45x10, 3 sets

Lat Pulldown
91x10, 3 sets

Barbell Row
60x20, 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; 08-02-2014 at 09:34 PM.
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