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Old 05-22-2012, 04:12 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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Going to experiment with a Push/Pull/Legs split for the time being.

I love the HFS (High Frequency Strength) work that I have been doing. I sincerely believe that I have made excellent improvements in body comp with it. And it will definitely be a routines that I come back to again. But I want to try to incorporate some more pure bodybuilding movements while still retaining a high frequency of the "big" lifts.

Here's how it looked:

Pull Day

Stiff Arm Pulldowns for Lat Pump - 2 sets of 30 seconds

281, 306, 331, 306x5
281x5, 2 sets

superset with

OH Press
130x5, 5 sets

(OH Press and Deadlift were retaining elements of HFS, and Deadlifts also are great for the Pull day in terms of hitting the lats)

Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers)
8 sets of 1 lever

* Tricep Pushdown was performed strict and spreading the rope, then strict no spread and finally using momentum to fully exhaust the triceps

Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension
BW+25 x 6, 4 sets

T-Bar Row
100x10 midrange partials, x5 top half partials, x5 full reps - 3 sets

superset with

44x8, 3 sets

* This was fun, triceps and lats were simply blown up after this.

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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