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Old 05-11-2011, 04:11 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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Wednesday

234 days to get big without getting sloppy

Bit of a deload today, lats VERY sore from Monday's hypertrophy workout and from maintaining good posture/staying tight on squats, so I did lots of eccentric-less tire drags to still get in volume but also aid recovery.

AM

Chinup
BW+40 x 5, 8 sets

Flat Bench Press
185x5, 9 sets

Tire Drags
Chest Press and Row supersets

Lunch

Flat Bench Press
170x8, 5 sets
155x12

superset with

Ab Bench
50x12, 10, 10, 10

superset with Crunches
BWx15, 5 sets

Tire Drags
Chest Press, Rows, Forward and Backward Drags

Floor Press
120x15, 2 sets

Glutes very sore from yesterdays split squats, gotta love it.
__________________

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; 05-11-2011 at 04:53 PM.
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