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Old 04-04-2014, 04:22 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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I did this workout in a different gym other than my home gym.

Through the 1 arm rows, I really enjoyed it, I was able to do the lever and ring row just like at home. Plus the 1 arm row feels much better with an Olympic bar as compared to a standard bar.

Then it went slightly downhill, I wasn't able to find a place to do my stretchers, I didn't like how the low row felt, not as good a contraction and the row machine hurt my back due to rounding it on the beginning stage of the row.

I may give it another try, but it will take a few modifications.

Friday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows, 42.5x12, 3 sets

Ring Row, BWx9, 8, 8 w/ Tricep Pushdown 47.5x15 and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 75x10, 85x10, 3 sets, w/ Rope Tricep pushdowns 57.5x12, 4 sets
* used Olympic Bar, felt much better

Rope Low Row
72.5x12, 5 sets - really focusing on a hard contraction
w/ Tricep OH Extension

Preacher Curls 40x17, 12, 10 with Cheated Lat Pulldowns, 110, 10, 115x8, 8, 8, 6

Row Machine

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; 04-04-2014 at 04:26 PM.
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