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Forums > Bodybuilding > 2007 A Year to Build

Subject: 07-06/14 chest/back

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julie
Posts:905

06/14/2007 4:16 PM	Alert
Chest & back today using tempo contrast lifts and isometric contraction holds. fb bench press usinng tempo contrast 95 lbs x 3 sets reps 1 & 2 6/4 tempo reps 3 & 4 2/1 tempo reps 5 & 6 6/4 tempo reps 7 & 8 2/1 tempo isometric dynamic cable row holding each contraction at the sternum 90 lbs x 3 sets rep 1 x 12 seconds rep 2 x 10 rep 3 x 8 rep 4 x 6 rep 5 x 4 rep 6 x 2 rep 7 x 0 iso-dynamic incline bp using smith machine as I didnt have a spotter. 60 lbs x 3 sets rep 1 x 12 seconds rep 2 x 10 rep 3 x 8 rep 4 x 6 rep 5 x 4 rep 6 x 2 rep 7 x 0 tempo contrast db pullover. 40 lbs x 3 sets reps 1 & 2 6/4 tempo reps 3 & 4 2/1 tempo reps 5 & 6 6/4 tempo reps 7 & 8 2/1 tempo dips 3 sets x max 7, 6, 6 bb shrugs 4 sets each set with 2 second hold at top of movement 95 x 10 95 x 8 95 x 6 95 x 12 I was able to go up 10 lbs on each exercise (except shrugs and dips) since the last time I did this workout in Mid May.

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Forums > Bodybuilding > 2007 A Year to Build > 07-06/14 chest/back

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