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Old 07-23-2013, 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.
Posts: 6,767

Whew, my legs are sore from the 3 extra sets of constant tension reps at the end of yesterday's leg workout. I already did 2 sets of 40 bodyweight squats to help ward off DOMS.


Very happy with today's bench workout. Looking back at my records, I seem to have hit 285 for 3 before, but that had to have been sloppy. I am stronger now in every measure, so not sure how a weaker version of myself could have hit 285 for 3. Anyway, the 280 was for 3 solid reps, didn't have a 4th in me, but I think 282.5 or even 285 are within my grasp. I felt like I could have hit a 5th rep with 270 which would have been a PR.

Tuesday - Bench

Power Cleans 150x4 between sets

233.5 x 7+4 rest pause
190x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 190

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

ss w/

DB Hammer
29x12, 12, 10

Barbell Row
120x15, 12 - usually do 3 sets, but tweaked my neck somehow

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; 07-23-2013 at 04:13 PM.
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