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Old 11-10-2009, 01:23 PM
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Commander Commander is offline
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Day 4 - Push

Yes, I got a little video happy, lol. I am mixing things up and bringing back certain exercises so I wanted to get some video footage for form checks, etc.

Bottom Half Partials Bench Press
barx40 full ROM warmup
40, 70, 90, 110, 130, 150, 170, 190x5
200x5 http://www.youtube.com/watch?v=2RhcZAg7Tmo

Really trying to work on my explosiveness

Seated Overhead Press
progressive singles
110, 120, 130x5 http://www.youtube.com/watch?v=wD3br3eGvkA
140x5 (I meant to record this one, whoops)
120x8

Kroc Row
87.5 x 26 http://www.youtube.com/watch?v=AcEanlh_FV8

JM Press
70, 80, 90, 100x5 http://www.youtube.com/watch?v=qbPzI7hxlT4

I hit the upright on the 3rd rep, had to readjust my position on the bench. Powerlifters, please critique my JM Press if you don't mind.

Weighted planks
2 sets on each side, 2 sets regular using 25lbs and holding for anywhere from 30 to 60 seconds.

Good workout, nice pump through the chest, delts, triceps.
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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; 11-10-2009 at 01:28 PM.
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