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Old 08-20-2012, 04:08 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

Saturday - Deadlift and Back

a1) Deadlift, 311x5, 6 sets
a2) Leg Extension, 70x8
a3) Front Lever

b1) Power Clean, 130x3, 3 sets, 140x3, 140x5, 3 sets
b2) Tricep Pump work (and quad stretching)

c1) Pullup, BW+5 x 6, 4 sets
c2) OH Tricep Pump work

Sunday - Off Day

My son had his 8th birthday. We had a party at his gymnastics warehouse. It was the best birthday party I ever went to. Everyone, kids and adults alike, got to play on the equipment (and NO waivers signed, it was like a flashback to simpler times). I messed around on rings, pummel horse, high bar and floor. I also got to climb a 30 foot rope attached to the ceiling two times. Then we played kickball on the floor. I got a nice workout for an off day!

Monday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
110, 130x3
152.5x3, 157.5x3
162.5x3, 2 sets

OH Press - 6s
136x6, 4 sets

Bench Press - ss w/ Upright Cable Row
188.5x6, 4 sets

OH Press - 9s
111x9, 4 sets

Bench Press Chains - speed work
143.5x3, 5 sets

ss w/

Power Clean
135x3, 5 sets

Bench Press Chains - rest pause
143.5 x 6 + 4 + 3 + 2 + 1

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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