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Old 09-19-2012, 04:15 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
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Wednesday - Push Day

* Bicep Pump work in between sets unless otherwise noted

Bench Chains
195x3 (+5 every 2 sets) 205x3, 2 sets
210x3
210x4

Bench w/ Band External Rotations
193.5x6, 4 sets

Maltese Cross Work, 5 sets

Bench Partials
151, 2 sets

Speed Bench Chains w/ Power Cleans
151x3, 5 sets

Overhead Press - rest pause for a total of 90 seconds
125 x 12 + 6 + 5 + 4 = 27

* 2 less reps on the overhead press, I had 10 seconds left after the set of 4, but I was just totally spent. Part of it is simply the fact that I started out on July 26th at 110 pounds and got 21 reps, last workout was 123.5 pounds and 29 reps, quite a big jump (13.5 pounds and 8 reps) just by adding a pound or rep here and there. I might have squeezed all I can out of the rest-pause finisher for now. Secondly, my triceps were mighty fried from yesterday's pump work due to including suspended OH extensions into the mix. I'll probably give 125 one more shot before attempting a different finisher.
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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; 09-21-2012 at 03:00 PM.
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