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Old 12-26-2013, 05:31 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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Was supposed to be deadlift, but lower back was overly fatigued. Guess I am doing too much bent rowing

Thursday - Flat Bench

Ring Dips
BWx10, 2 sets (usually 3, but lost time, due to starting out with deadlifts)

Flat Bench - all reps paused (usually work up to a heavy single, but needed to save time)
236x7, 6, 5, 5
206x8+5 - rest pause
206x7+4 - rest pause

Tri Set: 3 rounds
DB Goblet Carry 85 lb (45 second to 1 minute long)
Bench Press 206x3 - long pause
Lat Pulldown 91x12

Finished with...
Explosive Pushups BWx15, 10, 10
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

(usually do this as well)
Fix Bar OH Extension BWx50 + total reps (broken down into as few sets as possible)

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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