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Old 01-31-2014, 05:06 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Friday - Flat Bench

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

Ring Dips
BWx10, 3 sets

Flat Bench - all reps paused
243.5x7, 6, 5, 5 - not good today, some grinders
210x8+4 - rest pause (usually 8+5)
210x6+3 - rest pause (usually 7+4)

DB Goblet Carry 85 lb (45 second to 1 minute long) x 3 sets

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

* Not a good day, time for a change on flat bench day.

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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