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4/13/2013 9:25:54 AM -
4-11-13 - triceps and accessory work

This has become one of my favorite days because I love chain and I love different bars, both of which I utilize on this day. Today was a "medium" weight day. I am an insurance agent and we had a huge hailstorm tuesday night. Well Wednesday and today were hell at work. I got one meal in before training both days because it was non stop work. What should have been pretty easy felt sort of heavy, lol, oh well roll with punches right?

EFS Multi-Grip Swiss Log Barâ„¢ with chain to a Adjustable Soft Board Press Handle

If you have the swiss bar I highly recommend getting the manpon because it makes going to boards 100000x easier. You dont have to worry about it being a funny angle, the manpon makes it perfect.

125+80lbs of chain x5 to chest
125+160lbs of chain to manponx5
125+200lbs of chain to manponx5 - pretty heavy
125+200lbs of chain to manpon+1boardx5
125+200lbs of chain to manpon+1boardx5

the one board really helped and seeing as though its a tricep day, I wasnt too worried about adding the additional board. I like this day to be relatively fast and the board served that purpose.

standing military press from pins

115x8
115x8
115x8

I relax after every rep and try to explode off the pins.

rear delt 3" Cable Grenade Ballâ„¢ + chain

40lbsx8
40lbsx8
40lbsx8

Close grip Fat Bar DD Cable Attachment pull downs

160x8
160x8
160x8

I forgot to do chest supported rows, SHIT! oh well its one movement. I got to break down a bedset when i got home and haul it to the living room, thats my backwork that I missed!!




,
Mick Manley


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