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Old 12-13-2013, 05:06 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: 6,749

Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
292.5x1 - very solid rep
233.5x7, 6, 5, 5
203.5x8+5 - rest pause
203.5x7+4 - rest pause

w/ DB Curl 29x9 between sets

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 203.5x3 - long pause
Bent Row 120x10

Finished with...
Fix Bar OH Extension BWx50+ total reps (broken down into about 6 sets)
Bent Row 100x12, several sets

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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