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Old 07-31-2010, 07:32 PM
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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.
Posts: 6,724

Pull Day - Friday

BW (plus 15) BW+75x3
BW+27.5 x 10 - PR

125 (plus 10) 175x5 - PR
140x15 - PR

Barbell Curl
60x11, 8, 7, 6

Short, sweet, to the point.


Leg Day - Saturday

120, 170, 220x2
270, 300x1 - added belt

230x20 - 10 lb PR

120, 170, 206, 226, 256, 276, 306, 326, 356x1

306x20 - this was fun

Power Shrug
206x20, 2 sets

Leg Extension
50 (plus 10) 100x5

On top of a leg workout, this felt like a cardio workout because of the 20 rep sets. The squat widowmaker was actually easy on the legs, but I felt like I was going to pass out about rep 13 because I wasn't taking any time to catch my breath.

The deadlift widowmaker went well (especially considering I hadn't tried one before) my hamstrings and butt were on fire. Only 100 lbs and 7 more reps and I will be like Doug Miller! I should note, I did mine reps with a full reset between, no bouncing.

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

Last edited by Commander; 07-31-2010 at 07:35 PM.
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