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Old 09-30-2013, 04:13 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: 6,772

Usually squat day, but legs a bit tired from camping/hiking.

Monday - Bench

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

Ring Dips
BWx10, 2 sets

* My front delts are dominant, the dips help really activate my chest and help me feel it more on the pressing.

290x1 - felt OK consider the 2 sets of dips
255x6, 5, 4
235x7+4 rest pause
220x6+4 rest pause
180x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets)

* Bent Rows 128x8 between board press sets and pushups, 6 sets

Board Press - paused on chest
180x6, 6, 7, 7

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

Ab Bench OH Extensions 3 sets
Left arm isolation work

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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