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Old 06-27-2010, 09:58 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: 6,774

Face continues to be red, swollen and itchy. Can't wait 'til it goes away.


Leg Day - Top End Deadlift

Hang Clean
60x3 - several sets
80x3 - several sets

Rack Pull - 4 pin, knee level
356 (plus 30) 416x3 - added straps
446, 476x3
506x3 - added belt
526x2 - nothing left, PR for 2 reps

I might change the depth next time I do rack pulls and stand on some plates to make it slightly below knee level.

Iso Deadlift - deficit deadlift to knee level, then pull against pins for 10 seconds
256, 266, 276x10 seconds
286x13 seconds

Step Ups - this is an awesome exercise
140x10, 10, 15

Outside Medley:
234 lb farmers walk, 200 ft total (100 ft one way)
77 lb tire drag, 200 ft total (100 ft backward, 100 ft forward) - this was too light
Some push ups

Rest until I catch my breath, repeat twice. At 234 lb, I was able to hold the farmers walk implements for the entire 200 ft, the 100ft turning point was really hard, but I prevailed. Next time I will go heavier on the tire drag. Final round I went about 200ft each way for the tire.


3 hard days in a row, looking forward to a day of rest tomorrow.

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; 06-27-2010 at 10:01 PM.
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