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Old 09-12-2010, 02:33 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.
Posts: 6,772

Pull Day

AM Session

140 (plus 15) 215x3 - PR
170x12 - PR

BW, +20, +40, +55x5

T-Bar 150x14, 12
Pullup BWx6, Lat Pulldown 100x8
Seated Cable Row 100x8, 8
Dec Cable Pullover 50x11, 10

DB Curl superset with Dec. Reverse Crunch
32x13, 9, 9 with BWx17, 3 sets

PM Session

Tire Work - upperbody typically 20-24 reps, lowerbody 60-70 reps

Row 100, Lat Pulldown (with tire) 50, Forward Drag 50, Chest Press 25, Decline Cable Pullover 50x12 - repeat 2 more times

Upright row 35, Bicep Curl 35 - repeat 2 more times

Isometric Bicep Curl (bar against pins) 20 seconds, Bicep band curl x 20 - repeat once

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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