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Old 03-19-2013, 04:20 PM
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Join Date: Sep 2007
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Tuesday - Bench

* Bandwork between sets; upperback

Bench Press Chains (+50) - paused at bottom briefly
170, 190, 200, 210, 220, 230x2
200x8, 6, 5, 5
170x6, 3 sets

Bench Press (no chains)
165x4, 4, 3, 3, 2, 2, 1, 1 - 10 second rest
1 more round with 165

Dips
BWx9, 7, 7

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
116x15, 3 sets

Bench Press
116x5, 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
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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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