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Old 03-28-2011, 01:51 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: 6,750

278 days to gain 27 pounds!


Arm Hypertrophy - 4x - 30 seconds rest

Barbell Curl
67.5x10, 4 sets, increase weight - some cheating on these reps

Inc DB Curl
19x10, 4 sets, increase weight

DB Hammer Curl
19x10, 4 sets, increase weight

CG DB Neutral Press
67x10, 10, 10, 8 - increase weight

Suspended OH Extension
BWx10, 4 sets

Tricep Pushdown and Extensions with Bands


Leg Extension
60x30, 15, 15, 15

Suspended Bridge Leg Curl
BWx30, 10, 10, 10

Calve Raise
BWx30, 15, 15, 15, 15


Ab Wheel and Crunches


Diet update:

Bodyweight average up 1.0 pound to 182.6


In other news...

An amazing Hero!

Also here:

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; 03-28-2011 at 02:08 PM.
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