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Old 07-19-2012, 04:27 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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Last Night

Abs - L-sits supersetted with crunches, 5 sets.

Push Day - Thursday

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


212.5x3 (+5 every 2 sets) 227.5x3, 2 sets

Bench Chains
150x6, 4 sets

Ring Dips
BW+17.5x6, 4 sets

Bench Partials
137.5, 2 sets

Speed Bench Chains
137.5x3, 5 sets

Lunch Break

* Supersetted this workout with OH Press. I kept it light, 80 to 110 pounds for sets of 5. The slight knee dip/leg drive on OH press was killing me knees when my knee was hurting just a short while ago, so I ditched them. I wanted to carefully reintegrate them. Keeping it light allows me to be stricter for now and not use the knee dip even though I think my knee could handle it now.

Speed Bench Chains
137.5x3, 8 sets

Deficit Snatch Grip DL
256x5, 9 sets

Deficit Snatch Grip DL was fun, using a snatch grip already puts you in a deficit compared to regular deadlifting. Thus, standing on blocks creates an even longer ROM and more quads are involved.

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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