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Old 09-15-2010, 02:44 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.
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Originally Posted by bigbear6708 View Post
nice work so far man! you definatley know the idea of "opportunity workouts"! how is your speed coming? i know in the beginning it was a priority of yours. i can tell you from just doing smolov, my speed is getting insane!
Yeah, I try to make the most of opporunities. Speed is no longer a priority, I have decided solely to focus on getting shredded.

Tired currently from working a midnight shift last night, I still plan to hit up a workout at lunch. We'll see how it goes.


Pull Day - Lunch Session

BW (plus 20) BW+80 x 3 - PR

115 (plus 15) 190x5 - PR

Circuit - until failure, rest and repeat once
Pullup BW+25 x 9, BW x 8
T-Bar 135x12, 10
Rack Chin BWx8, 8
Decline Cable Pullover 55x8, 7

Incline DB Curl superset with Ab Wheel Rollouts
27x8, 7, 6 with BWx15, 3 sets

The Ab Wheel rollouts are getting much easier, so I made them harder by adding in 1/2 reps on that last 5 reps of my last set. Basically, I rolled out, came halfway back, rolled out, then came the wholeway back, that equals 1 rep. Just those 5 reps really blasted my lats. I will have to try a whole set like that next time to finish them off.

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; 09-15-2010 at 05:28 PM.
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