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Old 07-18-2011, 04:29 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: 6,768

166 days to put on some serious muscle



BW+27.5 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
25.5X10, 3 sets of 10


Band Stiff Arm Lat Pulldown

superset with

BW+11 x 5, 5 sets

176x10, 5 sets

DB Row
69x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets


Flat Bench Press
188.5x10, 5 sets

superset with Crunches, BWx20

DB Press
69x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
82.5x12, 3 sets

116x20, 15, 15


Diet Update

Bodyweight average last week: 187.5
Bodyweight average this week: 189.8

2.4 pounds is obviously too fast, but 187.5 was a dip in weight for me, so part of the 2.4 gained was bounce back.

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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