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Old 11-01-2013, 05:00 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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* Trying something new. Delts have been taking brunt of workout load lately, so I got a good chest pump going with 3 sets of dips (like I do on my incline days). Additionally, I paused all reps and focused on exploding and using more chest.

Obviously, with the dips and then the paused reps, I had to lighten the weight, but it really allowed me to be more explosive which felt great and I think I also got some more tricep stimulation by finishing strong.

Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
225x7, 6, 5, 5
195x8+4 - rest pause
195x7+4 - rest pause

Tri-Set: 4 rounds
Bent Row 140x8
Flat Bench 195x3
Ring Dip BWx5

Superset: 3 rounds
Bent Row 100x12
Board Press 175x7,6 one board, 175x6 two board

OH Ext on Ab Bench
32.5x10, 3 sets

DB Goblet Carry

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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