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Old 11-24-2010, 05:10 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.
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Tuesday - Lats/Biceps

PM - Tirework

Wednesday - OH Press

AM - Strength

OH Press superset with Upright Cable Row 32.5x6
67.5, 77.5, 87.5, 97.5, 107.5 (plus 5) 137.5x3

Push Press
137.5 (plus 5) 167.5x3

Rack Press superset with Upright Cable Row 32.5x6
77.5, 87.5, 97.5, 107.5, 117.5 (plus 5) 142.5x3

OH Press
110x11

Rack Press
105x10

Lunch - Volume

OH Press
110x5, 5 sets

Push Press
135x5, 5 sets

Rack Press
105x10, 11

Entire Workout superset with Upright Cable Row 32.5x6 and Ab Bench 52.5x8

Finished off with 7 sets of Upright Cable Rows supersetted with Tricep Pushdowns - no rest. Then some Tricep fascia stretching (haven't done that in awhile, keep forgetting, too rushed for time)

Delts and triceps were engorged with blood, felt awesome!
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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
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