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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.
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339 days to get up to 210 pounds.

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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!

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.

AM

Pullup
BW+15, 6 sets of 5
BWx8

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

T-Bar
161, 6 sets of 5
137x8

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

Lunch

Pullup
BWx8, 4 sets

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

Pulldown
100x12

T-Bar
137x8, 4 sets
123x12

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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