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Old 05-09-2011, 04:11 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

236 days to become bigger than I ever have been before



BW+13.5 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
29x10, 3 sets


Band Stiff Arm Lat Pulldown

superset with

BWx5, 5 sets

165x10, 5 sets

DB Row
59x10, 4 sets


Band Rows


Flat Bench Press
170x10, 10, 10, 10, 8

DB CG Neutral Press
59x10, 10, 10

CG Pushups
BWx15, 15, 15

Floor Press
120x10, 10, 10, 10

JM Press

105x20, 15, 15


Diet Update

I was 183.4 lbs, two weeks ago right before I got sick and lost 7 pounds. I bounces back slightly this week and now I am 181.6. A net loss of about 2 pounds from being sick for almost 5 days.

Macros are going up several hundred calories.

I am now eating 4750 calories (if that's not enough to gain, than I don't know what it, lol!). It is the 2nd most I have ever eaten. I was in the 4900's once in 2009 during Smolov. I hope to break 5000 sometime soon, that would be neat.

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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