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Old 02-06-2013, 06:08 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: 6,774

Wednesday - Bench

* Face Pulls and External Rotation Band Work in between some sets

BWx12, 12, 9

Bench Press
190, 210, 220, 230, 240, 252.5x3
222.5x8 - cluster set (pauses at top, no reracks)
222.5x6 - cluster set
222.5x6 - cluster set
151x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds with 151

* Pretty happy with this, last time I got 221 for 9,7,6, so I lost 2 total reps, BUT, I didn't do dips last time. So I was able to add in 332 bodyweight dips and only lose 2 total reps off of my cluster sets. A pretty good trade off in terms of stimulation.

Incline DB
42x11, 9, 8

Decline Bench - would have had time for more sets, but I messed around with some pullovers prior to this

* Ridiculous chest pump, starting off with the dips gives a nice overall pump, and hitting all the angles (flat, incline, decline) really fills out the chest. It feels pretty awesome right now.

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; 02-06-2013 at 06:11 PM.
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