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Old 01-11-2013, 05:16 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.
Posts: 6,750

Friday - Back

* Did some band pullaparts in between sets for upperback/rear delts

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
BWx6, 4 sets

Barbell Row
90x8, 4 sets - controlled
140x8 (more explosive) drop set 90x8

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

Feet Supported Ring Row
BWx6, 4 sets

85x12, 10, 10, 10

* Doing an honest assessment of my physique, I feel my lats over power my upperback. Did the barbell rows pulling to my chest to try and hit the upperback well, but it was boring as heck. I will have to find a way to make hitting my upperback more exciting.

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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