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Old 06-13-2011, 04:06 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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201 days to gain 22.4 pounds!

Monday

AM

Chinup
BW+20 x 10, 10, 8, 8, 6, 7

1 Arm Pullover
33x10, 10, 7

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+6 x 5, 5 sets

T-Bar - focused on holding peak contraction first 5 reps or so, then last half of set was more continuous
171x10, 5 sets

DB Row
64.5x10, 4 sets

triset with

Suspended Pushups
BWx10, 3 sets

and

Crunches
BWx20, 3 sets

Lunch

Flat Bench Press
182.5x10, 5 sets

superset with Crunches, BWx20

DB Press
64.5x10, 4 sets

Suspended Pushup
BWx10, 3 sets

DB Floor Press
64.5x10, 2 sets

Pulldown
112.5x20, 15, 15

------

Diet Update

Bodyweight average last week: 187.5
Bodyweight average this week: 187.6

Gains slowed down this week, I may need to bump macros up a bit.
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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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