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Old 06-15-2012, 04:44 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday

Pull Day

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

Deadlift
298.8 (+10 each set) 348.5x5

superset with

OH Press
137.5x5, 5 sets

Front Lever - AR: Tricep Rope Pushdown - 4 sets (one after every 2 levers) and Box Jumps, 8 sets of 1
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+53.5 x 3, 4 sets

T-Bar Row
111.5x10 midrange partials, x5 top half partials, x5 full reps - 3 sets

superset with

Pullover
44x8, 3 sets

T-Bar Row
111.5x10
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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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