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Old 04-25-2011, 04:17 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: 6,724

250 days to gain 27 lbs!



BW+11 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
27x10, 3 sets

1 Arm Stiff Arm Pulldown
24.5x10, 3 sets

T-Bar - wore a belt for this, really had to focus on keeping my midsection braced to avoid lower back pain, it worked, but it was harder than normal
163.5x10, 5 sets

DB Row
57x10, 4 sets

102.5 x 15, 10

Band Stiff Arm Pulldown, Rows


DB CG Neutral Press
75.5x10, 4 sets

CG Pushups - first two sets used a band to increase tension slightly
BWx15, 15, 15, 16

Suspended Pushups
BWx10, 4 sets

superset with

Lateral Raise
13x10, 4 sets

100x20, 15, 15

Band Stiff Arm Pulldown


Diet Update

Up 1 lb this week from 182.4 to 183.4, and I am going to keep it this time!

Macros bumped up slightly, about an extra 18g carb and 100 calories overall.

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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