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Old 09-27-2010, 12:21 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

Friday Night

Push Day PM Session

Tire work


I must say, I am getting used to working out at lunch time and doing double sessions, this workout was at 7:15 pm after a day in the sun on low carbs, I felt out of my element and completely lethargic. It took me until bent rows to really "wake up" and get into it.

Pull Day - spent the day at my son's soccer game and then took my kids to a skate park, so only time for 1 session.

BW (plus 20) BW+80x3, +90x3

Bent Row
130 (plus 15) 190x5

Chin-up BWx16, 7
Barbell Row 130x12, 8
Dec Cable Pullover 60x8, 7
Sled Lat Pulldown 50x20, 20
Sled Row 100x20, 75x20
Dec Cable Pullover 60x7, 6

Barbell Curl superset with Ab Wheel Rollouts
80x10, 7, 6 with BWX16, 3 sets

Bicep Isometric contraction supserset with Band Curls
20 seconds, 2 sets with Pumping until can't take burn


Off - church, then went to Carnegie Mellon so my son could go to a class called "Brain Games", got home just in time to eat and go to bible study, full day


Today Starts Leg Fest #2!

My legs are looking good and I'd like to think last week's 3 day Leg Fest played a part in that, so here comes #2.

I have noticed definition on the side of my glutes, still have some fat to lose on the back side of my back side. Also, my quads are looking sharper and there is a line on the side when I pose. I don't see much detail on my hamstrings yet although they don't feel like there is much fat there.

Diet update:
Bodyweight average last week: 174.3
Bodyweight average this week: 173.9

Weighed in at 173 the last 3 days.

Macros will remain unchanged.

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; 09-27-2010 at 12:38 PM.
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