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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.
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159 days to put on some serious muscle

Monday

AM

Chinup
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

and

Band Stiff Arm Lat Pulldown

superset with

Pullups
BW+12.5 x 5, 5 sets

T-Bar
177.5x10, 5 sets

DB Row
70x10, 4 sets

superset with

Suspended Pushups
BWx10, 3 sets

Lunch

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

Pulldown
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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