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Old 04-30-2010, 12:18 AM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
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Chins
BW (plus 10) BW+60x3
BW+10x11

Chins felt really good

T-Bar - no hip motion, strict
100 (plus 10) 150x5
120x11

Reverse Curls
30, 40, 45, 50x8
55x6

Jump Rope (with occasional high steps to warmup for sprints)
5 x 1 minute

Sprints - pulling 27 lb tire
30m x 2
45m x 6 http://www.youtube.com/watch?v=FLtdOCkn1DA

Sprinting with weight is good for acceleration, you are supposed to use about 10% of bodyweight as a maximum otherwise it throws off your running form too much, this is about 14% of my weight, but oh well, I'm not a professional and I can't adjust it because the tire weighs 27lbs by itself.

Video is of the sprint with bonus footage of the new set up of my basement gym.
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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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