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Old 12-20-2013, 06:51 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: 6,769

Friday - Flat Bench

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
295x1 - very solid rep but didn't pause long enough
235x7, 6, 5, 5
205x8+5 - rest pause
205x7+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 205x3 - long pause
Lat Pulldown 91x12

Finished with...
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 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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