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Old 06-29-2012, 07:10 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
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Originally Posted by HardCory View Post
Congrats that's awesome; you've got me pumped up to compete.
It's lots of work but a lot of fun as well.



Push Day

* Bench work supersetted with Bicep Pump work (not noted below)

Front Squat
145x5, 4 sets

SS w/

Chest pre-pump work (pushup partials)

Bench (Chains +50)
135, 155 (+10 each set) 195x3, 195x3

177.5x6, 4 sets

Ring Dips
BW +10 x 6, 4 sets

Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps)
135, 3 sets - (these were actually done as 1 set prior to the 6 rep bench sets, 1 set prior to ring dips and 1 set prior to speed work below)

Chest Pump Work


Speed Bench (Chains +50)
125x3, 5 sets

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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