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Old 11-10-2010, 12:47 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 - Iso session

DB Bicep Curl
30x8, 10 sets

superset with

Ab Wheel Rollouts
BWx10, 10 sets

Very little rest, quick pace. Ab Wheel rollouts (for those that don't know) are a great upperbody exercise. I do them for my abs, but they hit the chest, lats and arms as well. I had a huge pump from this superset.

Decline Cable Pullover
50x10, 3 sets

Wednesday - Inc Press and Deadlift Day


Close Grip Inc Press
105 (plus 5) 160x3

Inc Press
160 (plus 5) 185x3
145x5, 5 sets

Flat Bench with chains
145+chain x 5, 7 sets

Entire workout was alternating supersets with:
Band External Rotation x 6 reps or
Face Pull 40x8

Miscellaneous Tricep pump 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
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