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Old 11-03-2010, 01:30 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: 6,750

Originally Posted by superbilt View Post
Looking crazy lean Commander.
Thanks, six months of hard work paid off, now it's time to get big.


Monday - OH Press

Lunch - tire work

PM - volume session

OH Press superset with Ab Bench 50x8 and Upright cable row 30x7
105, 6x5

Push Press superset with Ab Bench 50x8
130, 6x5

Rack OH Press with Ab Bench 50x8 and Upright cable row 30x7
100, 6x5

Tricep Extension
60x9, 6 sets

Tuesday - Lats/Biceps


122.5 (plus 5) 182.5x5


BW+2.5 (plus 10) BW+62.5x5
BWx10, 3 sets

Underhand Pulldown - 60 seconds rest
70x8 Q reps (double contraction), 3 sets

Inc DB Curl
23x8, 4 sets

Stiff Arm Lat Pulldown
40x10, 4 sets

Decline Reverse Crunch
BWx20, 3 sets



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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