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Old 06-30-2012, 11:37 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.
Posts: 6,750

Pull Day

* 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, 145, 150, 155, 160x5,

SS w/

Stiff Arm Band Lat Pulldown for pre-pump of lats

Front Lever x 6

Overhand Scrape the Rack Row (pulling up AND pulling back against rack)
120, 140, 150, 160, 170x3

Ring Row
BWx6, 4 sets

Overhand Scrape the Rack Row
135x6, 4 sets

Lat Pulldown - constant tension, pause in contraction
107.5x8, 5 sets

SS w/

Overhand Scrape the Rack Row (Chains +50)
105x3, 4 sets

Later in the day...

Tire Dragging for Upper body

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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