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Old 06-12-2012, 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.
Posts: 6,750


Pull Day

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

298.5 (+10 each set), 338.5x5

superset with

OH Press
137.5x5, 5 sets

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

Chinups - AR: Tricep Band Pushdown - 20 to 30 seconds of reps constant tension
BW+28.5 x 6, 4 sets

T-Bar Row
110x10 midrange partials, x5 top half partials, x5 full reps - 3 sets

superset with

44x8, 2 sets

Stiff Arm Band Lat Pulldown

T-Bar Row

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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