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Old 07-22-2013, 11:44 AM
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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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Saturday - Bench

Power Cleans 150x3 between sets, sometimes Hang Cleans as well

Bench
280x1
260 x 6, 5, 4, 4 - Rep and Volume PR
http://youtu.be/dwOWMsrCIVM
232.5 x 7+4 rest pause
187.5x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 187.5

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

ss w/

DB Hammer
29x12, 12, 10

Barbell Row
100x10, 3 sets

ss w/

Ab Bench Arm Work (OH Ext)
__________________

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; 07-22-2013 at 07:17 PM.
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