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Old 07-25-2011, 04:13 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

159 days to put on some serious muscle



BW+28.5 x 10, 10, 8, 8, 6, 6

Whew! These are getting tough, forearms becoming an issue.

1 Arm Pullover
27X10, 3 sets of 10


Band Stiff Arm Lat Pulldown

superset with

BW+12.5 x 5, 5 sets

177.5x10, 5 sets

DB Row
70x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets


Flat Bench Press
190x10, 5 sets

superset with Crunches, BWx20

DB Press
70x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
83.5x12, 3 sets

117.5x20, 15, 15


Diet Update

Bodyweight average last week: 189.8
Bodyweight average this week: 190.0

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; 07-25-2011 at 06:27 PM.
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