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Old 09-13-2010, 03:40 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.
Posts: 6,750

7th day of double sessions in a row! I feel like an animal.

Push Day

AM Session

Inc Bench
135 (plus 15) 210x3

I decided to assess where my strength was at, since I have noted a decrease in pressing strength on this cut. All in all, I can't complain, 270 was really solid (300 is my PR at a much heavier bodyweight) and I had already done incline bench. I'd like to think I would be good for 280-5 solid if I had done it first. Not a terrible decrease in strength.

Flat Bench
270x1 - solid, I did 280, but it would have been redlighted, my butt came off the bench
210, 5 sets of 5

Flat Bench, 2 Board
190, 2 sets of 5

Flat Bench, 3 Board
190, 2 sets of 5

Dips, Pushup with handles, Pushups on bench - all until failure

Took my kids on a bike ride and to the playground, got in some more dips at the playground

PM Session

Tire Work

Front Raise 25, 3 sets
OH Tricep Ext 25, 3 sets
Chest Press 35, 3 sets

superset with

Front and Backward Drag x 9 sets - added this for extra conditioning and active recovery for my legs, which are still sore from last leg workout.

Chest isolation circuit - until technical failure
Pec Deck 135x22, 1 Arm Cable Crossover 35x17, Wide DB Fly 27x10, Close DB Fly 27x10, Pushups on bench

Ab Bench superset with Tricep Isometric Pushdown (bar against pins) with Band Pushdown
55x18, 11, 9 with 20 seconds, 3 sets with 20 reps, 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; 09-13-2010 at 03:43 AM.
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