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Old 06-13-2012, 04:19 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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Push Day

Band Lateral Raise
2 sets of 20-30 seconds, constant tension reps

Snatch Grip Deadlift
281 (+10 each set) 321x5, 301x5

superset with

OH Press
142.5x6, 4 sets


OH Press Partials
112.5x10 midrange x5 top half x5 full reps, 1 set

Bench Press (Chains +50) - AR: DB Curl 22 (middle, top, middle partial reps x 5 each)
137.5 x 6, 4 sets
142.5 x 6

3 Board Bench Press Partials - AR: Band Curls with Chinup Partials
137.5x10 bottom half x5 top half x5 full reps, 2 sets

Plate Squeeze Press, 3 sets

superset with

Bench Press
1375x3, 3 sets

1 set of pushups to failure using pushup handles and pausing in the stretch position

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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