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Old 11-08-2010, 01:03 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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Originally Posted by HardCory View Post
Good volume, looking forward to see the crazy size you put on during this bulk.
I hope it works, I believe in what I am doing, now it is time to for me to be patient and consistent. Like my cut, there will be no pictures until there is a drastic difference in how my physique looks.


Diet Update:
Bodyweight average last week: 172.8
This week: 173.0

I am actually going to keep the same macros, because even though I only gained 0.2 lbs on average, I have been weighing in at 174-175 the last few days. I have no desire to pack it on fast and get fat.


Sunday - Lats/Biceps


Chin up
BW+5, +15, 20, 25, 30, 35, 40, 45, 50, 55, 60x5
BW+50, 40, 30x5


145 (plus 5) 185x5
130x15, 14, 13
110x8 Q reps (double contraction), 3 sets

superset with bodyweight calve raises

Bicep Curl
65x12, 3 sets x10, 3 sets

superset with Ab Wheel Rollouts BWx10, 3 sets and Decline Cable Pullover 50x10, 3 sets

Tire Pushing and Pulling

Monday - OH Pressing


OH Press superset with Upright Cable Row 30x8
65 (plus 10) 105x3
110 (plus 5) 135x3

Push Press
135 (plus 5) 165x3

Rack OH Press superset with Upright Cable Row 30x8
75 (plus 10) 115x3
120 (plus 5) 145x3

OH Press

Rack OH Press


Tire Sprinting/Pushing/Pulling


On a side note, my left shoulder/trap/neck has been bothering me. Believe it or not, on Thursday I will have been doing my current split of 2 and 3 per day sessions for three weeks, so I will have a much needed deload on the 4th week. I typically don't plan deloads, but I figure when I am averaging 17 sessions or so per week, I should probably include a deload week! Hopefully, my shoulder area will heal up at that time, I was able to push through today's workout.

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; 11-08-2010 at 05:03 PM.
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