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Old 01-26-2014, 12:48 AM
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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: 6,750

Saturday - Flat Bench

* Entire workout supersetted with Cable Rope Rows 91x12, probably 7 or 8 sets

* Stupidly went for a touch n' go PR today, not counting the 310 because it was that ugly. I made two mistakes:
1. If going for a touch n' go PR, I should have done all reps preceding it touch n' go to preserve energy, the 300 paused single before it was pretty fatiguing

2. The 300 paused single was a tie with my PR, therefore, I was attempting to hit a new PR, basically tried to do too much on one day and I didn't rest that long, probably 2 minutes between the sets.

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
310x1 touch n go (very ugly, butt came off)
242.5x7, 6, 5, 5
208.5x8+5 - rest pause
208.5x7+4 - rest pause

3 rounds:
DB Goblet Carry 85 lb (45 second to 1 minute long)
ss w/
Bench Press 208.5x3 - long pause

Finished with...
Fix Bar OH Extension BWx51 total reps (broken down into as few sets as possible)
Ab Bench OH Extensions - pulsing reps and iso holds, 3 sets

Sunday - Off

Snow shoveling and dog walking

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

Last edited by Commander; 01-27-2014 at 01:26 PM.
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