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Old 09-24-2012, 04:18 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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Saturday - Back

a1) Barbell Row, 120x6, 4 sets
a2) Front Lever
a3) Tricep Rope Pushdown

b1) Ring Row, BWx6, 4 sets
b2) T-Bar Row, 115x8
b3) Band Tricep Extension

c1) Chinup, BWx6, 4 sets
c2) Tricep OH Extension

d1) Hang Snatch, 110x5, 4 sets
d2) Lat Pulldown, 113x8

Monday - Push Day

* Bicep pump work in between chest sets

230x3 (+5 every 2 sets) 240x3, 2 sets

Bench Chains (+50) w/ band external rotation
161x6, 4 sets

Ring Dips
BW+26x6, 4 sets

Bench Partials
151, 1 sets

Speed Bench Chains w/ Power Clean
151x3, 6 sets (5 before the overhead press, 1 sets afterward to finish the workout)

Overhead Press - rest pause for 90 seconds
125 x 12 + 6 + 5 + 4 + 2 = 29

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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