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Old 02-19-2013, 05:05 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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Tuesday - Bench

* Bandwork between sets; facepulls and external rotations

Bench Press
220, 232.5, 245, 257.5x3
225x8 - cluster set (pauses at top, no reracks)
225x8 - cluster set
225x7 - cluster set
155x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
2 more rounds, increasing to 156 and 157.5

Dips
BWx9, 7, 7

ss w/

Barbell Row (to chest to hit upperback more than lats)
111x15, 3 sets

Bench Press
111x5, 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
1 more round with 111

DB Lateral Raise
10 lb x15, then 10 partials, then 5 lb x 5, 2 sets

Pushup Ladder
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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
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