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Old 05-21-2011, 10:42 AM   #122
Ben Byram
Member
 
Join Date: Nov 2010
Location: UK (kgs please)
Posts: 155
Default Saturday 22 May

Felt really good today, loving this programme still. Fasted, preceeding a massive Nandos....mmmm.......

Pause narrow-grip bench press (1s)
67.5x4 @8
67.5x4 @8
67.5x4 @8
70x4 @9
65x4 @8
65x4 @8
67.5x4 @9

Hammer row (underhand grip) (1s hold squeezing shoulder blades together)
50x4 @8
50x4 @8
50x4 @8
55x4 @9
52.5x4 @8
52.5x4 @8.5
52.5x4 @8.5
52.5x4 @9

Rack lockout (deadstop, 2s rest at the bottom) (2' rest)
60x8 @8
60x8 @8.5
60x8 @9
I do these in our squat rack. About 4/5" off my chest.

Dumbell curl
16x10 @8
16x8 @8.5
16x7 @9.5
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