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Old 02-13-2013, 08:03 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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Wednesday - Back (lat focused)

BWx12, 10, 6

Front Lever - 2 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch (utilizing lots of rest pauses and drop sets to increase intensity on abs)
BWx6, 3 sets
BWx1 - 10 second isometric hold

4 rounds:
Inverted Row, BWx8
One Arm T-Bar Row, 60x8, 65x8, 67.5x8, 70x8 (drop 60x4, 50x4)

Underhand rope pulldowns
4 sets to failure - didn't focus on reps, just focused on pumping out reps with the occasional pause for stretch and pause/squeeze in the contracted position

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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