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Old 05-06-2013, 01:39 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: 6,685

Saturday - Home Improvement project

Sunday - Chest

* Between most sets, Power Clean 150x1, followed by Hang Clean 150x3

Bench Press
220, 240, 260, 275, 285x1
240x8, 7, 6, 5 - rep and volume PR
215x6+4 rest pause

Ring Dips
BWx8, 7, 7

ss w/

Barbell Row
120x15, 3 sets

Board Pushups ss w/ Bicep Band Curls
3 sets to failure - trying to hit 30 seconds TUT

Monday AM - Back and Triceps

* I always say it, but my arms need work if I want to look like a bodybuilder. And since I SUCK at taking the time to do a dedicated arm day, I figured I would at least tack on some arms at the end of my chest and back days.

I decided I don't like trying to hit triceps after chest, just a hard time feeling contractions due to fatigue. Same thing with with back and biceps, thus, I will do Chest with Biceps and Back with Triceps.

Today was my first workout with this idea.

Meadows Row w/ Tricep Rope Pushdown
60, 70, 75, 81, 86 x 8

One Arm Barbell Row w/ Top Half OH Press
60, 65, 71, 76 x 8

Chinup w/ Pushdowns
BWx8, 6, 6

T-Bar w/ Ring OH Ext
100x8, 3 sets

* I suck at chinups when I try to do them later in a back workout. I may either ditch them for pulldowns or just do the T-Bar rows.

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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