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Old 10-03-2013, 11:52 AM
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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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* I've been adding in loaded carries lately. My favorite is the Overhead carry. It really rocks the triceps, delts and upperback. Goal is to go one minute, then rest one minute. Repeat 2 to 4 more times. It's a nice finisher (then I will do 2 or 3 sets) or as a stand alone afternoon session (then I will do 4 or 5 sets).

Wednesday - Incline Bench

Ring Dips
BWx11, 11, 10

Incline Bench Press
170, 190, 210, 230, 240x1
210 x 8, 7, 6, 5
190 x 7 + 4 rest pause
170 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Two Board Press with Fat Grips
170x8, 5 sets
ss w/
Bent Row, 130x8, 4 sets

BWx15 rep w/ periodic pauses/isometric holds, 2 sets
ss w/
Bent Row, 130x8, 2 sets

OH Ext on ab bench
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

Last edited by Commander; 10-03-2013 at 11:55 AM.
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