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Old 07-18-2012, 01:22 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: 6,725

Push Day - Tuesday

* Chest work supersetted with bicep pump work or cable upright row

Snatch Grip DL SS w/ Chest Pre-pump work
256, 276x5
286x5, 2 sets

Bench Chains
175x3 (+5 every 2 sets) 190x3, 2 sets

Bench Chains
182.5x6, 4 sets

Bench Partials
137.5, 2 sets

Maltese Cross Work, 4 sets

SS w/

Speed Bench Chains
137.5x3, 5 sets

Pull Day - Wednesday Morning - a rare morning workout

* Tricep pump work in between back sets

Lat Pump Work

Front Lever x 6

Overhand Rack Row
142.5x6, 4 sets

Overhand Rack Row Chains
100x6, 4 sets

311x5, 4 sets

SS w/

BWx6, 4 sets

Lat Pulldown
115x8, 4 sets


The opportunity presented itself to workout on my lunch break (I usually workout on my lunch break but was anticipating not being able to today for scheduling reasons), so I jumped on it:

More Pull Work

306x5, 5 sets
316x5, 2 sets

Deficit Deadlift
256, 276x5
286x5, 3 sets

Pullups (in between sets of deadlifts)
BWx5, 12 sets

* Also tricep pump sets in between back sets

Last Night Bonus Workout

Plyo Pushups x 3, 7 sets

L-Sit 10 seconds superset with Crunches, 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

Last edited by Commander; 07-18-2012 at 04:45 PM.
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