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Old 08-01-2011, 04:10 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: 6,698

152 days to get bigger than my competition



BW+30 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
28X10, 3 sets of 10


Band Stiff Arm Lat Pulldown

superset with

BW+13.5 x 5, 5 sets

178.5x10, 5 sets

DB Row
71x10, 3 sets

superset with

Suspended Pushups
BWx10, 3 sets


Flat Bench Press
191x10, 5 sets

superset with Crunches, BWx20

DB Press
71x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
85x12, 3 sets

Ab Wheel Rollout
Bwx10, 2 sets

Lightweight Triset of Lateral Raise, Front Raise and Clean & Press

118.5x20, 15, 15


Diet Update

Bodyweight average last week: 190.0
Bodyweight average this week: 191.8

1.8 is too fast, but I seem to be slow one week and fast the next, I guess it balances out. I just don't want to get sloppy, it will make it that much harder come contest diet in January 2012.

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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