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Old 04-12-2013, 11:51 AM
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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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Friday AM - Delts & Upperback

* I need a yoke

* Unfortunately, early bird workouts have to be quiet, so no power cleans and presses for me, but I made it work with some kneeling OH Press in the smith machine. It was definitely all upperbody since you can't get leg drive when you are kneeling, lol.

Kneeling OH Press in Smith Machine - unsure how much bar weighs, just listing weights on bar
110x3, 5 sets
90x6, 3 sets
70x9, 8, 7

ss w/

Bent Row - pulling to chest with elbows out to really hit upperback as opposed to using more lats
115x10, 5 sets
115x8, 3 sets

Bench Press
120x5, 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
2 more rounds with 120, but only did 4,3,2,1 and skipped the 5 rep section

OH Press
50x10, 2 sets

ss w/

Band Pullaparts
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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

Last edited by Commander; 04-12-2013 at 11:53 AM.
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