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Old 07-29-2011, 11:31 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: 6,778

155 days to build muscle



Flat Bench
215x3, 6 sets
190x6, 2 sets

superset with

BW+65 x 3, 5 sets
BW+65 x 5
BW+28.5 x 6, 2 sets

superset with

Dip Belt Squats - stood on blocks of wood to allow weight on dip belt to sink lower
BW+65 x 5, 6 sets

3 Circuits:
Tire Row
Tire Forward Drag
Tire Backward Drag
DB Bench, 77x6
OH Press, 85x12


DB Bench
78x6, 6 sets
70x10, 2 sets


BW+28.5 x 6, 5 sets
BW+8.5 x 10

superset with

Dip Belt Squats
BW+28.5 x 10, 5 sets


Squats holding dumbbell
BW+70 x 10, 2 sets

3 Circuits:
Tire Row
Tire Press
DB Bench, 77x6
OH Press, 85x12


Incorporated the dip belt squats as a way to include some more squatting. I am hoping the lighter weight and higher frequency will help nurse my hip back to health. They felt great.

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; 07-29-2011 at 11:33 PM.
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