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Old 03-04-2013, 05:08 PM
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Join Date: Sep 2007
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Monday - Incline Bench

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

* Did doubles instead of triples today

Ring Dips
BWx12, 10, 8

Incline Bench Press
170, 180, 190, 200, 210, 220, 230x2
188.5x8, 7, 6, 5 (separate sets)
131x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest between mini sets - 2 more rounds increasing to 132.5

Ring Dips
BWx10, 8, 8

ss w/

Barbell Row
113.5x15, 3 sets

Flat Bench
113.5x5, 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 at 113.5
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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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