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Old 08-05-2011, 04:49 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: 6,749

148 days to build muscle



Coming off a midnight shift, didn't have time to workout before going to my regular job


Flat Bench
215x3, 7 sets
190x6, 1 sets

superset with

BW+65 x 3, 6 sets
BW+65 x 5
BW+30 x 6, 4 sets

DB Bench
79.5x6, 5 sets

triset with

Barbell Curl - held at peak contraction
70x8, 3 sets

triset with

Band Stiff Arm Latpulldown - held at peak contraction
15 reps, 3 sets

OH Press

1 Arm Rope Press
15 reps

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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