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Old 01-29-2011, 07:50 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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Originally Posted by bigbear6708 View Post
Awesome man...That is why i lift super early..that way everyone is still in bed!!! On a side note, who said some good QT with the kids isnt when they are laying on your back and you do pushups!! hahahaha
I keep most of my sessions when the kids are in bed or at school. Helps keep priority in life.

But as you said, some pushups with the kids or throwing them in the pool is always a good workout:



Arms Hypertrophy - 4x - 30 second rest

Bicep Curl
55x10, 4 sets, increase to 57.5

Inc DB Curl
14.5x10, 4 sets, increase to 15.5

Cable Curl
30x10, 4 sets, increase to 32.5

CG DB Neutral Press
62x10, 10, 10, 8

Suspended OH Extension
BWx10, 4 sets, move feet back

Tricep Pushdown
35x10, 4 sets, increase to 37.5

Band work for more pump


Occluded Leg Extension - 30 second rest
62.5x30, 15, 15

On my final set, my legs didn't want to work right, I thought I wasn't going to even get the first rep, then I pushed through and got them, I wasn't getting full extension because the pump was ridiculous and it felt like I couldn't extend my legs all the way.

Increase to 65 next time

Occluded Suspended Bridge Leg Curl
BWx30, 13, 17

Video of first set of leg curls:

I pooped on my second set, so I punished myself on the last set and made myself get the 2 reps I missed.

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; 01-29-2011 at 08:13 PM.
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