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Old 05-31-2011, 12:11 PM
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Commander Commander is online now
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,471
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Saturday and Sunday

Helped a friend move on Saturday, Played pick up baseball and soccer on Sunday.

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215 days to get nasty and gain 24 pounds!

Monday

AM

Chinup - again squeezed in an extra rep on the last set
BW+17.5 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
32x10, 3 sets

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+5 x5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
168.5x10, 5 sets

DB Row
62x10, 4 sets

superset with

Crunches
BWx20, 4 sets

Lunch

Flat Bench Press
177.5x10, 5 sets

DB Press
62x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Front Raise
13x15, 3 sets

Floor Press
130x15, 13

Pulldown
105x20, 15, 15

Crunches
BWx20, 3 sets

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Diet Update

Bodyweight average last week: 185.0
Bodyweight average this week: 186.6

Gains came a little too fast this week, I can definitely afford to eat lighter this week, I don't want to get sloppy.

Macros will remain the same.
__________________

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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