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Old 03-21-2012, 04:07 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: 6,768

Tuesday Evening

Tire Dragging & Vertical Jumps

I previously posted my leg portion of the tire dragging, here is the upperbody portion:

Chest press, Bicep curl and band hold for chest/biceps

Back row and stiff arm band hold

* Bonus lat spread at the end of one of the videos, I think the chest press one.

Wednesday - 10 days to get these glutes ready

Morning - band work and vertical jumps


Squat (+50 chains) with band face pull hold
170 195, 220x5
240x5, 2 sets

Bench (+50 chains)
145, 170x5
183.5x5, 3 sets

triset with Front Lever Holds and Vertical Jump

Bench (+50 chains)
120x3, 140x3, 2 sets
140x5, 3 sets

triset with Suspended OH Extension BWx8, Inverted Row BWx4 with 4 second isometric hold on final rep

* I usually do 5 straight sets with top weight, but I feel fatigue setting in a bit, so I decided to build up to my top weight and do less sets at that top weight.

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; 03-21-2012 at 04:25 PM.
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