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Old 11-05-2010, 11:55 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.
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Thursday - Fasting today


Cambered Bar Deadlift 213, Clapping Pushups, Jump Squat 70, Chinup

All exercises were 3 reps, 7 sets


Repeat of AM, one more set

Taking it easy on my fast day, just some circuits to get the blood flowing.

Friday- Flat Bench - FEAST! Yes!


Flat Bench superset with Wide Cable Row 65x9 each set
160 (plus 5) 220x3

Rack Bench
220 (plus 5) 250x3

Lunch - Volume

Flat Bench
170, 7 sets of 5

Rack Bench
190, 6 sets of 8

Entire workout was supersetted with Wide Cable Rows 65x9

Miscellaneous tricep work

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; 11-05-2010 at 04:12 PM.
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