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Old 01-10-2011, 01:35 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: 6,728

Got some outstanding NEPA this weekend. First was taking down Christmas decorations on Saturday morning (lots of boxes up and down steps and of course, carrying the tree). Then Saturday and Sunday afternoon spent 2 and 2.5 hours respectively sled riding with my boys. Talk about hamstring work walking up a snow covered hill!




BW (+10) BW+60x3
BW+25, 5x5
BW, 3x8

Underhandgrip Pulldown
100, 2x8
80x12 double contraction reps

Decline Low Cable Pullover
40, 5x8


DB CG Neutral Press - 1 arm at a time
52 (+5) 82x3
70, 5x5
57, 5x8
47, 2x15

Decline Low Cable Pullover
50, 5x8

Since I am limited on chest exercises, I chose the decline low cable pullover as my main hypertrophy assistance exercise for chest and back. You can get a great stretch and contraction in your lats, and a great contraction in your chest on the low cable attachment. Also, you get that extra tricep stretch on the long head which I enjoy. With a slight tweak and good mind-muscle connection, I can really try and focus on the muscle I want as well (i.e. either lats or chest).


Injury update:

Good news on the injury, I was able to do a push up on my suspension trainer almost pain free. Pushups on the floor still hurt, I think the fixed hand position is the reason they hurt. I think with the suspension trainer, it allows me to keep my hands/arms/chest in a ROM that works for me much easier.


Diet Update:

Sort of fell off the wagon with reporting diet info, basically got off track slightly during the holidays. On track currenctly.

Previous Macros (in place from December 3 to about December 20): cal 3051, fat 97, carb 346, protein 198 - including PWO 3592, 102, 420, 248

Current Macros: 3252, 101, 381, 205 - PWO 3857, 106, 471, 255

Bodyweight average: 172.2 - wow, I really lost weight, I am totally back at square one

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; 01-10-2011 at 02:10 PM.
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