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Old 10-27-2010, 04:51 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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Tuesday - Lats/Biceps

PM - ever the opportunist, I found 20 minutes to get down to my gym

Bicep Curl superset with Stiff Arm Lat Pulldown
62.5 x 12, 10, 8, 8, 8 with 50 x 11, 5 sets

Inc DB Curl with Stiff Arm Lat Pulldown
22 x 8, 4 sets with 50x11, 9, 3 sets

Wednesday - Inc Press and Deadlift Day

AM - Inc Press

Close Grip Inc Press
100 (plus 5) 155x3

Inc Press
160 (plus 5) 180x3
145, 5x5

Flat Bench with chains (for bench my chains add about 45 lbs at top....I think, lol!)
120x5 - weight without chains
140x5, 4 sets

Entire AM workout was supersetted with External Rotation with a band and Cable Face Pulls (alternating after each set)

Lunch - Deadlift

SLDL
120x3
170 (plus 20) 250x3

Conventional Deadlift
270 (plus 20) 370x3 - no belt
390x3 with belt
310, 5x5 - no belt

Tonight will be picking out Halloween costumes and pumpkin carving, so no PM workout likely.
__________________

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; 10-27-2010 at 04:54 PM.
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