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Old 05-31-2011, 12:11 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: 6,774

Saturday and Sunday

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


215 days to get nasty and gain 24 pounds!



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


Band Stiff Arm Lat Pulldown

superset with

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

BWx20, 4 sets


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

105x20, 15, 15

BWx20, 3 sets


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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