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Old 06-25-2012, 04:26 PM
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Pull Day - Day 1 of 3 day phase

* Tricep Pump sets between most sets of back
* Box Jumps thrown in throughout workout in sets of 1 jump

Front Box Squat (Chains +50)
120, 125x5, 2 sets
140x5, 2 sets

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Underhand Scrape the Rack Row (pulling up AND pulling back against rack)
125, 145, 155, 165, 175x3

Overhand Scrape the Rack Row (pulling up AND pulling back against rack)
132.5x6, 4 sets

Overhand Scrape the Rack Row (Chains +50)
102.5x6, 4 sets

Lat Pulldown - constant tension, pause in contraction
105x8, 6sets

Overhand Scrape the Rack Row (Chains +50)
102.5x3, 3 sets
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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

Last edited by Commander; 06-27-2012 at 04:13 PM.
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