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Old 11-26-2012, 12:52 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 - Chest/Biceps

Weighted push ups and DB Curls

Chest workouts are currently sucking, trying to find a way to train around the pain. Not really into the workout.

Sunday - off

* Wanted to do legs, I think I am going to give up on squats again...for now. Deficit deadlifts will be my go to leg exercise. Due to schedule, Tuesday and Thursday will probably be my leg days.

Monday - AM - Back/Triceps

* Tricep pump work in between sets

Front Lever - after the 3 reps of each set, I finish with an isometric hold for about 3 seconds
3 reps x 4 sets
1 hold x 6 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar - all reps squeezed at the top
131x8, 4 sets

Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 slow negative rep

130x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - all reps squeezed at the top
130x12+8 - continuous reps, one rest pause set

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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