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Old 07-10-2013, 04:10 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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Some observations:

Since getting more serious about an arm day, I feel the rest of my training has benefitted. I speculate that is because an arm day is basically a day of for the CNS which isn't taxed too hard by my 45 lb preacher curls, lol.

Secondly, my bench has made steady improvement. I am a very chest/delt dominant presser, so I tend to struggle/miss reps at the top where the triceps take over. Since devoting more time to tricep development, my bench has been inching up.

Wednesday - Back & Arms

* Entire workout supersetted (exercises/sets don't always match)

* Greased the groove with some 5 to 7 rep sets of 120 on squats to warm up

Back:

One Arm Barbell Row
60x8, 3 sets

Close Grip Cable Row
90x12, 3 sets

Triceps:

V-Bar Pushdown with Fat Grips
41, 51x15
61x12
71x9
81x6
71x11
61x12, 10, 13 - used some body English on the last couple reps

OH Rope Extension
40x15
45x12
50x9
55x8
50x11
45x13
40x15, 2 sets

Stiff Arm Reverse Grip Lat Pulldown with a band (hits lats and triceps)
3 sets x rep out

Biceps:

Preacher Curl with Fat Grips
45x10, 10, 12, 9
40x9

Band Curl
2 sets, rep out
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