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Old 06-06-2011, 12:17 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: 6,750


Crazy 8's - a John Meadows arm workout

5 rounds of this, 8 reps each:
Barbel Curl 60
DB Hammer Curl 22
Band Curl
Tricep Pushdown 60
OH Tricep Extension suspended
Band Tricep Extension

My arms were inflated like balloons, it felt great.

I attempted occluded squats for the first, talk about pain, my ROM became smaller and smaller because my legs were so tight from the occlusion.

Occluded Squats - ha, ha, yes, 70 pounds
70x30, 15, 9, 7

Occluded Leg Extensions
65x15, 15, 15

super set with

Occluded Suspended Bridge Leg Curl
BWx10, 10, 10


208 days to gain 22.5 pounds!



BW+18.5 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
33x10, 9, 9


Band Stiff Arm Lat Pulldown

superset with

BW+5 x 5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
170x10, 5 sets

DB Row
63x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets


Flat Bench Press
180x10, 5 sets

superset with Crunches, BWx20

DB Press
63x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Front Raise
14x15, 3 sets

Floor Press
130x15, 2 sets

DB Floor Press

110x20, 15, 15


Diet Update

Bodyweight average last week: 186.6
Bodyweight average this week: 187.5

Gains came right on target this week, I am right where I want to be. A fellow who I always felt was a good size came up to me at the pool and said I looked huge. My ego grew three sizes that moment.

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

Last edited by Commander; 06-07-2011 at 11:48 AM.
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