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Old 04-18-2013, 04:06 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.
Posts: 6,772

Wednesday - Off

Had planned to hit back in the morning before work, but after a night of tossing and turning I just skipped it. Looking on the bright side, it's nice to have a rest day following squats!

Thursday - Chest

* Between most sets, Power Clean 150x1, followed by Hang Clean 150x3 - I really enjoy how hang clean hit the traps

* Only went up to 270 today, wanted to save energy for the rep worl

Bench Press
220, 230, 240, 250, 260, 270x1
236.5x8, 7, 6, 5
211x6+4 rest pause
211x6+4 rest pause, didn't expect to get 10 reps on my rest pause set, but I was pleasantly surprised

Ring Dips
BWx8, 7, 8, 8

ss w/

Barbell Row (pulling to chest to hit upperback more than lats)
120x15, 3 sets

Bench (Chains)
125 (+50) x 6, 2 sets

ss w/

Maltese Cross Holds

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

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; 04-18-2013 at 04:08 PM.
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