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Old 05-18-2011, 05:07 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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227 days to get big without getting sloppy


BW+43 x 5, 6 sets
BW+9 x 8

Flat Bench Press
187.5x5, 7 sets
172.5x8, 2 sets

T-Bar Row
180x5, 6 sets

Ab Wheel Rollouts
BWx10, 2 sets

Superset with

BWx10, 2 sets

Wow, been using this advice from Christian Thibaudeau regarding ab work. Basically, complete focus on quality of the rep, flexing extremely hard the entire time. I am never one to be sloppy, but I also have never put this much concentration into ab work, it is amazing how hard it can be just to do a set of 10 crunches with as much focus as his article suggests. It is pretty neat.

Band Straight Arm Pulldowns


BW+9 x 8, 3 sets
BW x 12

superset with

DB CG Neutral Press
70x8, 4 sets
63x12, 2 sets

Tire Drags
Chest Press, Rows, Forward and Backward Drags, Front Raise

Floor Press
120x15, 2 sets

One small example of what is wrong with america...
Michigan Man Still Receives Food Stamps After Winning $2 Million Jackpot

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; 05-19-2011 at 12:01 PM.
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