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Old 07-02-2012, 12:00 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.
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Push Day

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

170, 190x3
205 (+5 each set) 230x5
215x3, 2 sets

Bench (chains +50)
135x6, 2 sets

Ring Dips
BW +11 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)
127.5x3, 5 sets

Later in day...

Speed Bench (Chains +50)
127.5x3, 5 sets

with bicep pump work and vertical jumps

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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