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Old 06-27-2012, 04:12 PM
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Join Date: Sep 2007
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Tuesday - Pull Day #2

* Stiff Arm Band Lat Pulldown to prepump lats
* Tricep Pump sets between most sets of back

Chinup
BW+25, 35, 45, 50, 55, 60, 65x3

Ring Row
BWx6
BW+5 x 6, 3 sets

Overhand Scrape the Rack Row
135x6, 4 sets

Lat Pulldown
105x8, 6 sets

Speed Overhand Scrape the Rack Row (Chains +50)
102.5x3, 5 sets

Evening

Tire Dragging - Pressing and Rowing

Wednesday - Pull Day #3 - final day of 3 day phase

* Tricep Pump sets between most sets of back

Front Box Squat (Chains +50)
120, 120, 125, 130x5
135x5, 2 sets

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Pullup
BW, +5, 10, 15x6

Ring Row
BWx6

Cable Row
100x10, 10, 8, 8

Speed Underhand Scrape the Rack Row (Chains +50)
105x3, 3 sets
105x3 +3 (rest pause)

SS w/

Lat Pulldown
100x8, 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
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