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Old 06-20-2013, 04:13 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.
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I was hoping for my upperback to be sore after blasting it yesterday. But I find that I get better back soreness from more volume on deadlifts. I love standard back work (rows/chins), but it just doesn't tend to get me sore the way high volume deadlifts do. (and no, 40 reps of deadlift yesterday does not constitute high volume for me, I am so built for and accustomed to deadlifting, that it takes more like 60 reps to do the trick)

Thursday - Bench

* Got an extra rep (compared to normal) on my last set of 252.5, an extra rep on the rest pause set with 227.5 and an extra rep on my first set of dips. I am pleased.

* Rear delt raises between sets

Bench
275x1
252.5 x 6, 5, 4, 5 - volume PR
227.5 x 7+4 rest pause
177.5 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

Dips
BWx10, 8, 8

ss w/

DB Hammer
29x12, 12, 10

Pushups
BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm work
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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; 06-20-2013 at 04:38 PM.
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