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Old 09-17-2013, 06:17 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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Originally Posted by superbilt View Post
That is a serious squat day!
Thanks! It's brutal, I love it and hate it at the same time.


Monday - Off

Tuesday - Bench

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

Ring Dips

285x1 - felt heavier than I liked
252.5x6, 5, 6 - felt great, unlike the 285 set
232.5x7+3 rest pause
220x6+4 rest pause
177.5x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 120x8 between board press sets

Two Board Press - paused on chest
177.5x8, 7, 7, 6, 6

BWx15 rep w/ periodic pauses/isometric holds, 2 sets
DB Hammer Curl
24x12, 10

Ab Bench OH Extensions 3 sets
Band Rear delts

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; 09-17-2013 at 06:20 PM.
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