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#1991
06-25-2012, 04:26 PM
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Pull Day - Day 1 of 3 day phase
* Tricep Pump sets between most sets of back * Box Jumps thrown in throughout workout in sets of 1 jump Front Box Squat (Chains +50) 120, 125x5, 2 sets 140x5, 2 sets SS w/ Stiff Arm Band Lat Pulldown for pre-pump of lats Front Lever x 6 Underhand Scrape the Rack Row (pulling up AND pulling back against rack) 125, 145, 155, 165, 175x3 Overhand Scrape the Rack Row (pulling up AND pulling back against rack) 132.5x6, 4 sets Overhand Scrape the Rack Row (Chains +50) 102.5x6, 4 sets Lat Pulldown - constant tension, pause in contraction 105x8, 6sets Overhand Scrape the Rack Row (Chains +50) 102.5x3, 3 sets
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 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; 06-27-2012 at 04:13 PM. 
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#1992
06-27-2012, 04:12 PM
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Tuesday - Pull Day #2
* Stiff Arm Band Lat Pulldown to prepump lats * Tricep Pump sets between most sets of back Chinup BW+25, 35, 45, 50, 55, 60, 65x3 Ring Row BWx6 BW+5 x 6, 3 sets Overhand Scrape the Rack Row 135x6, 4 sets Lat Pulldown 105x8, 6 sets Speed Overhand Scrape the Rack Row (Chains +50) 102.5x3, 5 sets Evening Tire Dragging - Pressing and Rowing Wednesday - Pull Day #3 - final day of 3 day phase * Tricep Pump sets between most sets of back Front Box Squat (Chains +50) 120, 120, 125, 130x5 135x5, 2 sets SS w/ Stiff Arm Band Lat Pulldown for pre-pump of lats Front Lever x 6 Pullup BW, +5, 10, 15x6 Ring Row BWx6 Cable Row 100x10, 10, 8, 8 Speed Underhand Scrape the Rack Row (Chains +50) 105x3, 3 sets 105x3 +3 (rest pause) SS w/ Lat Pulldown 100x8, 3 sets
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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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#1993
06-28-2012, 04:24 PM
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Results from the bodybuilding show are finally up at the host's website:
http://www.deansfitness.com/Competitions.htm They had this nice quote about me: Quote:
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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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#1994
06-28-2012, 08:47 PM
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Quote:
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men" -Colossians 3:23 24-17 ABC Fight Corner Workout Journal http://www.twitter.com/CoryFever
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#1995
06-29-2012, 07:10 PM
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Quote:
----- Yesterday Push Day * Bench work supersetted with Bicep Pump work (not noted below) Front Squat 120x5 145x5, 4 sets SS w/ Chest pre-pump work (pushup partials) Bench (Chains +50) 135, 155 (+10 each set) 195x3, 195x3 177.5x5 Bench 177.5x6, 4 sets Ring Dips BW +10 x 6, 4 sets Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps) 135, 3 sets - (these were actually done as 1 set prior to the 6 rep bench sets, 1 set prior to ring dips and 1 set prior to speed work below) Chest Pump Work SS W/ Speed Bench (Chains +50) 125x3, 5 sets
__________________
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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#1996
06-30-2012, 11:37 PM
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Pull Day
* Tricep Pump sets between most sets of back * Box Jumps thrown in throughout workout in sets of 1 jump Front Box Squat (Chains +50) 120, 145, 150, 155, 160x5, SS w/ Stiff Arm Band Lat Pulldown for pre-pump of lats Front Lever x 6 Overhand Scrape the Rack Row (pulling up AND pulling back against rack) 120, 140, 150, 160, 170x3 160x3 Ring Row BWx6, 4 sets Overhand Scrape the Rack Row 135x6, 4 sets Lat Pulldown - constant tension, pause in contraction 107.5x8, 5 sets SS w/ Overhand Scrape the Rack Row (Chains +50) 105x3, 4 sets Later in the day... Tire Dragging for Upper body
__________________
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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#1997
07-02-2012, 12:00 PM
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Sunday
Push Day * Bench work supersetted with Bicep Pump work (not noted below) Bench 170, 190x3 205 (+5 each set) 230x5 215x3, 2 sets Bench (chains +50) 135x6, 2 sets 140x6 145x6 Ring Dips BW +11 x 6, 4 sets Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps) 135, 3 sets - (these were actually done as 1 set prior to the 6 rep bench sets, 1 set prior to ring dips and 1 set prior to speed work below) Chest Pump Work SS W/ Speed Bench (Chains +50) 127.5x3, 5 sets Later in day... Speed Bench (Chains +50) 127.5x3, 5 sets with bicep pump work and vertical jumps
__________________
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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#1998
07-02-2012, 04:10 PM
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This one was a long day coming, but front squats have allowed me to squat pain free.
Time to hammer them since I can't do a regular back squat or deadlift day. Leg Day Front Box Squat (Chains +50) 120 (+10) 160x5 170 (+10) 190x3 150x6, 4 sets SS W/ Arm Pump Work - alternating between cable curls and rope pushdowns Good Morning 120, 130, 140x4 150x5 SS W/ Front Squats 130, 140, 150x6
__________________
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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#1999
07-03-2012, 04:25 PM
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Last Night
Front Squats (Chains +50) 150x3, 10 sets SS w/ Glute Ham Raise BWx6, 9 sets Tuesday *Ahh, legs sore from yesteday, haven't experience that in a few weeks. Push Day * Bench work supersetted with Bicep Pump work or Face Pulls (not noted below) Front Squat 110x8, 3 sets SS w/ Chest pre-pump work (pushup partials) Bench (Chains +50) 135, 155 (+10 each set) 195x3 185x5 Board Press 177.5x6, 4 sets Ring Dips BW +12.5 x 6, 4 sets Partial Bench (10 middle reps and 5 top reps - constant tension, then 5 full reps) 135, 2 sets Speed Bench (Chains +50) 130x3, 6 sets
__________________
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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#2000
07-05-2012, 12:43 PM
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July 4th
Pull Day * Tricep pump work in between back sets Front Squat 120x8, 3 sets SS w/ Lat Pump work Front Lever x 6 Chinup BW+35x6 BW+40x6, 3 sets Pullup BW, +5 x 6 +10 x 6, 2 sets Ring Row BWx6, 4 sets
__________________
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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