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Old 12-27-2012, 12:49 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,420
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Merry Christmas my fellow ABCers!

Tuesday - Bench

* First time going heavy on the bench in a couple months, my shoulder took it well. Strength has taken a hit, but what can you do, my shoulder needed to heal.

* Rear delt work between sets

Pin Press
170, 180, 190, 200, 210, 220, 225, 230x3
207.5x7 - cluster set (10 second rest between singles, 90% of max 3 rep set)
207.5x6 - cluster set
207.5x5 - cluster set
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest (60% of max 3 rep set)
140x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest

Full Bench Press - (40% of max 3 rep set)
90x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
95x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest

Wednesday - Back/Triceps

* Tricep pump work in between sets

Front Lever - at the end of each set, I finish with an isometric hold for about 3 seconds
4 reps x 2 set
3 reps x 2 sets
1 hold x 6 seconds

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

T-Bar - all reps squeezed at the top
141x8, 4 sets

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

T-Bar
141x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest - last rep in mini set squeezed at the top
141x1 - 5 second isometric hold
96x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep, 1 second hold - all done continuously, no rest
__________________

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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