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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.
Posts: 6,724

201 days to gain 22.4 pounds!



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

1 Arm Pullover
33x10, 10, 7


Band Stiff Arm Lat Pulldown

superset with

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


BWx20, 3 sets


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

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.

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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