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Old 12-03-2012, 05:11 PM
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Monday - AM - Back/Triceps/Traps

* 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
4 reps x 1 set
3 reps x 3 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top SS W/ Upright Cable Rope Row 50x8
133.5x8, 4 sets

Deadstart Ring Row
BWx4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
BWx1 - 10 second isometric hold

T-Bar
133.5x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
133.5x1 - 5 second isometric hold

Repeat above mini sets and isometric hold for 1 additional round
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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; 12-04-2012 at 05:17 PM.
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