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Old 01-31-2011, 05:17 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: 6,567
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Quote:
Originally Posted by HardCory View Post
Good stuff, I'll definitely have to invest in those, and I will be praying for you as well, keep us up to date on how it goes.
They are well worth it, less than $20 if you shop around.

Yes, I will keep everyone up to date. Tomorrow is the open call.

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Sunday

Occluded walk with my dog

Monday

Back Hypertrophy

AM

60 seconds rest on Chinups and T-Bar, 30 seconds on everything else

Chinup
BWx10, 10, 9, 7

Tied my reps from last workout, was obviously hoping to get all sets of 10, my biceps still felt trashed from Saturday which probably impacted my chinups

Pullover
47x10, 4 sets, increase weight

Stiff Arm Pulldown
32.5x10, 4 sets, increase weight

T-Bar
125x10, 4 sets, increase weight

Close Grip Cable Row
75x10, 4 sets, increase weight

Wide Grip Cable Row
75x10, 4 sets, increase weight

Pulldown
70x10
90x10
90x12

Band Partials for pump:
Stiff arm pulldown and wide grip row

Suspended Pushups
BWx15, 2 sets

Really focused on peak contraction on all exercises, except pullover and close grip row, focused on the stretch for those.

Lunch

Squat
265x1
225x5, 6 sets
192.5x8
172.5x12
120 + band x5

Suspended Bridge Leg Curl
BWx10, 10, 8

Leg Extension
125x11

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Diet Update:

Macros still unchanged from January 11th.

Bodyweight average last week: 174.8
Bodyweight average this week: 177.1

Gain of 2.3 lbs, obviously that is a lot, I don't think it represents much muscle or fat gain. I actually changed my eating habits and I think that I have more, ahem, "content" residing in me during my morning weigh in than previously. The real test will be what I weight next week, as I can compare it directly since my eating habits will be the same for those weeks.
__________________

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; 01-31-2011 at 05:21 PM.
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