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Old 02-24-2009, 02:24 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: 6,779

Bodyweight: 192 (light today)

Average weight last week: 192.6
Average weight this week: 193.7

Due to the 1.1 lb average weight gain, calories will remain the same this week.

Last night's workout:
Pull-ups BW+15 x5 alternated with
Flat Bench 225x2 for 6 sets, 1 minute rest between sets

I did the flat bench with a cambered bar. It was a neat way to mix it up, I got the depth/stretch of the DB bench with the stability of a barbell.

For those of you not familiar with what I'm talking about;

Lat Pulldowns plate loaded 90x10 supersetted with
Barbell Rows 75x8, 3 supersets
These were down real light focusing on constant tension.

Regarding my rear delt experiment - most of my DOMS is in the medial head, but there is some in the rear delt. Such a stubborn little muscle to work. All-in-all, I feel like I made a pretty neat delt workout for the medial and rear heads. Obviously, my front delt gets enough from pressing.

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; 02-24-2009 at 02:37 PM.
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