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Old 10-09-2010, 10:16 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: 6,699

Originally Posted by misterjaydubyoo View Post
You got it down pat man. Two sessions per day is ideal to get that last bit of body fat off. I am anxious to see how lean you are now. Got to be ripppppped.
Coming soon!


Friday Evening

Pull Day - Evening Session

Lots of tire work, chest/back supersets and some legs

Saturday - AM

Push Day - final day of normal workouts before depletion starts

OH Press
30, 60, 80, 100, 110, 120, 130, 140x3

Inc Bench Press
140, 155, 170, 185x3

Flat Bench
185, 200, 210, 220, 230x3

Rack Bench (5 inch off chest)
230, 240, 250x3

Flat Bench - 60 seconds rest
150, 5 sets of 10

Ab Bench superset with Dips
50x 3 sets until failure with BWx 3 sets until failure

Barbell Tricep Extensions
3 sets of 20, lightweight

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; 10-10-2010 at 03:09 AM.
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