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Old 11-14-2010, 08:27 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.
Posts: 6,767

Saturday - Completely Off

Not planned, but I usually just "go with the flow" on Saturdays. Went fishing for a few hours with my children, then took them to a skate park. Came home watched Spiderman 3 with my family.

Watched the blood pressure scene with Jonah Jameson about 4 times because it is hilarious.

Then my wife baked homemade pizza (extra meat of course!) and we played board games together. A great day.

Sunday - Lats/Biceps

AM - Tirework

It was unexpected nice in the morning (for November), so I did some tire pressing, pulling and sprinting.


BW+5 (plus 10) BW+45 x 5

Bent Row
135 (plus 10) 185x5
105x10 Q reps

Barbell Curl
65x12, 2 sets

Entire Lat and Bicep portion of the workout was superset with bodyweight calve raises.

Ab Wheel Rollouts superset with crunches


If the rain stops, I will drag my tire again.


176 post feast day, 173 this morning.

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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