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Old 01-26-2011, 05:44 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: 6,752

339 days to get up to 210 pounds.


Last Night

Calves Occluded

Bodyweight one legged calve raises on my steps
BWx30, 15, 15, 15 - I had to use the stairs banister for some assistance on the last few reps of the last 2 sets. It was brutal

Wow - the DOMS is intense today!


I was really focused on keeping EVERYTHING tight during yesterday's squat session, as a result, my lats were sore this morning. That is the first time I ever got my lats sore from squatting. Interesting.

So, I switched things up, went with pullups over chins as I feel the pullup hits the upperback more and the lats less as compared to chins.


BW+15, 6 sets of 5

Tried to hold peek contraction, even if only for a half second.

161, 6 sets of 5

DB CG Neutral Press
72, 6 sets of 5
62, 3 sets of 8
54, 2 sets of 12


BWx8, 4 sets

Held the peak contraction for a second on the first 3 sets


137x8, 4 sets

Decline Low Cable Pullover
40x10, 3 sets

superset with Suspended Pushups

V-Bar Pulldown to Face
60x10, 3 sets

Hold peak contract for 1-2 seconds, trying to pull apart V-Bar attachment

Finished off the pump in my lats with band straight arm pulldowns

Mixed things up today, instead of back in the AM and chest at lunch, I did some for each muscle group at both sessions.

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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