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Old 08-12-2013, 04:25 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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Coming off two midnight shifts, bring it (with some caffeinated assistance)

Monday - Bench

* Power clean 150x4 between sets

290x1 paused - PR (for 2 minutes, lol)
300x1 paused - new PR
267.5x5, 4, 4, 3 - Rep and Volume PR
http://youtu.be/dJuuoe7BLq4
240x7+4 rest pause
195 x 4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 195

Bench Chains (all reps paused)
145 (+50) x 6, 3 sets

ss w/

DB Hammer
29x12, 10, 9

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

ss w/

Ab Bench Arm Work (Conc. Curl & 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; 08-13-2013 at 04:07 PM.
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