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3/13/2012 9:08:12 AM -
Bench Training - deload, a few mentions and NSFW

- bike
- external rotations
- face pulls
- stretching

fat bar
bar x 50 x 2
95 x 15 x 2
135 x 15 x 4

inverted rows
bw x 15 x 4

band tricep pressdown
light band x 20 x 3

db curls
20 x 20 x 3

wrist leverage
supination & pronation x 10 x 4

face pull
light band x 20 x 3

I'd like to mention my friends and teammates that competed at the SPF Ironman this last weekend:

Greg Godwin went 680-440-570
Matt Smith went 730-555-695
Ronnie Paras went 860-670-570

On the Pro day:

Daniel Tinajero went 900-655-720
Brian Schwab went 810-605-605

They all did very well and I am very proud of them all. A great bunch of guys to be associated with.

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What gear Jo Jordan wears
Metal Ace Pro Bench Shirt
Metal Ace Pro Squatter
Metal Ace Pro Briefs
Metal All Black Knee Wrap 2.5 M
Metal Mystical Knee Wraps 2.5M

Make It Rain,
Jo Jordan

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