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Old 09-10-2013, 04:26 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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From June 15th...

Originally Posted by Commander View Post
Saturday - Bench

* Slightly less volume than normal, pushups felt easy because I had more left in the tank than I normally do towards the end of my workout.

290x1 - felt great
250x6, 5, 4, 4
225x6+4 rest pause
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

BWx9, 8, 8

ss w/

DB Hammer
29x11, 11, 10

3 sets

Ab Bench Arm work
Like yesterday, I am taking my training weights down, based on the last time I was this bodyweight (181 to 182 ish).

Tuesday - Bench

* Power Clean 150x4 between bench sets, 6 total sets

280x1 - felt heavier than it should have
250x6, 5, 5 - these sets went well
230x7+4 rest pause (went heavier than June 15th by 5 pounds)
175x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 120x8 between chain sets

Bench Chains
140(+50)x6, 5 sets

BWx15 rep w/ periodic pauses/isometric holds, 2 sets


DB Hammer Curl
24x12, 10

Ab Bench OH Extensions 3 sets


Band Pullaparts

Aside from 280x1 feeling heavy, this was a great workout.

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
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