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Old 02-27-2013, 12:50 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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Monday - Back

* Overall my back is a strength, but I really feel that my upper and mid back need to come up to be on par with my lats. That's why I added pullups back in as I feel the overhand grip hits the upperback well in addition to the lats.

I also chose V-Bar Cable Rows today to really focus on scapular retraction to nail the midback and rhomboids. Plus, with cables, it is really easy to get a safe stretch without compromising your lower back.

BWx12, 10, 8

ss w/

Front Lever - 3 holds x 8 seconds

Deadstart Ring Row w/ Ab Bench Crunch
BWx8, 4 sets

Inverted Row, BWx8

ss w/

V-Bar Cable Row - first time doing this in awhile, trying to find the right weight
80, 90, 100, 110x8
120x8, 2 sets
110x8, 2 sets

Underhand rope pulldowns
80x12, 3 sets

* Next time I think I will pair the inverted rows with the underhand rope pulldown. Too much overlap in terms of musculature with the cable rows.

* I added bands for one back off set on the cable rows. It felt pretty neat, I will definitely be trying that again.

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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