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Old 02-18-2014, 07:12 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: 6,772

Accomplished my goal of destroying my back musculature while protecting my lower back.

Tuesday - Back, Delts, Abs

Front Lever holds w/ Upright cable rows, 3 sets

Ring Row, BWx8, w/ Upright cable rows, 3 sets

One Arm Barbell Row, 60x10, w/ Ab Bench Crunches, 4 sets

92x10, 2 sets

Rope Low Row
92x11, 11, 11 - hold contraction briefly
92x? - momentum set

w/ Fixed Bar OH Tricep Ext.

Ring Row holds with Cheated Lat Pulldowns, 111x8, 3 sets

Preacher Curls 40x15, 3 sets
w/ Stiff Arm Band Lat Pulldowns

* Note to self - this was very effective, I had a nice lat soreness on Wednesday, not extreme, just right.

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; 02-19-2014 at 08:04 PM.
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