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Old 09-09-2010, 11:57 AM
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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.
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Pull Day - PM Session - Tire and Isolation work mostly

Warmup

Tire Drag
Forward 80, Backward 80 x 3 sets

Tire Back Isolation circuit - all rows done straight arm to eliminate biceps:
Low Lat Row, Mid Back Row, Trap Row 20 lb (for each back exercise), Chest Press 30 lb x 3 sets

Compound circuit
Pullups behind neck BWx11, Decline Low Cable Pullover 50x9, Sled Row 80x22, rest slightly
Pullups behind neck BWx10, Decline Low Cable Pullover 50x8, Sled Row 80x22

Biceps
20 second isometric curl against pins, Band curls x 20, 2 sets

This was last night, and today my lower lats are feeling more sore than they ever have today, I love it!
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