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Old 05-10-2013, 12:01 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: 6,767

Thursday Evening

Pulled some singles, worked up to 445x1 with no belt.

I was pretty happy for several reasons:

1. I haven't pulled above 80% in a LONG time. My PR is 490x1 with a belt, so hitting 445 was nice since I can count on one hand the amount of reps I've pulled over 400 this year.

2. Lower back wasn't the limiting factor even though I was pulling without a belt. My upperback was tired from the back workout earlier in the day and that was where my form broke down first. Pulling tons of reps with around 70 to 75% of my 1RM beltless has really strengthened my abs/lower back.

Friday AM - Arms

* Entire Workout was bicep/tricep supersetted, sets don't always match up evenly, so not every superset was always the same exercise pairing.

Bicep exercises:

DB Hammer
29x10, 4 sets

BB Preacher
45x10, 4 sets

BB Curl
45x8, 3 sets

Band Curl
3 sets of 20

Triceps Exercises:

V-Bar Pushdowns
41x15, 4 sets
61x8, 51x6, 41x6 (drop set

JM Press (in smith machine)
65x15, 4 sets

OH Top Press
65x14, 10, 9

Fix Bar OH Extension
BWx8, 7, 7

Band Extensions

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; 05-10-2013 at 05:35 PM.
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