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Old 10-18-2013, 04:37 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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Friday - Incline Bench

Ring Dips
BWx10, 2 sets

Incline Bench PR's:

Incline Bench Press
170, 200, 220, 240, 260x1 - PR
217.5 x 7, 6, 5, 5 - PR for reps and volume
192.5 x 7 + 4 rest pause
172.5 x 8 + 5 rest pause
ss w/
Power Clean, 150x4, 5 sets

Tri-Set: 4 rounds
Incline Bench Press, 172.5x3
Ring Dip, BWx5
Bent Row, 135x8

Tri-Set: 2 rounds
Pushups, BWx15 rep w/ periodic pauses/isometric holds
Reverse Grip Band Tricep Pressdowns
Bent Row, 100x12

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; 10-19-2013 at 07:02 PM.
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