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Old 11-14-2013, 05:33 PM
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Thursday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
280x1
230x7, 6, 5, 5
200x8+4 - rest pause
200x7+4 - rest pause

Power Clean 155x4 between bench sets

Tri-Set: 4 rounds
Bent Row 140x8
Band Rear Delts
Explosive Pushups, BWx15, 15, 12

OH Ext on Ab Bench w/ Band Stiff Arms and Rev. Pushdowns
32.5x10, 3 sets
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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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