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Old 08-08-2011, 04:14 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: 6,767


Occluded Calves
BWx20, 15, 15, 15

Originally Posted by bigbear6708 View Post
Training is solid, I didn't realize u were getting so close! When do you plan on starting the cut?
The countdown is the days I have left to bulk. I want to remind myself that I will probably not build much muscle after December 31, 2011 when I start my diet. After this countdown is complete, I will start the contest countdown on January 1, 2012. Contest is in mid April 2012.


145 days to get bigger



BW+31 x 10, 10, 8, 8, 6, 6

1 Arm Pullover
28X10, 3 sets of 10


Band Stiff Arm Lat Pulldown

superset with

BW+15 x 5, 5 sets

180x10, 5 sets

DB Row
72x10, 3 sets

superset with

Suspended Pushups
BWx10, 3 sets


Flat Bench Press
192.5x10, 5 sets

superset with Crunches, BWx20

DB Press
72x10, 4 sets

Suspended Pushup
BWx10, 3 sets

OH Press
86x12, 3 sets

Ab Wheel Rollout
Bwx10, 2 sets

Lightweight Triset of Lateral Raise, Front Raise and Clean & Press
8 pound dumbbell, 10 reps each position, no rest

120x20, 15, 15


Diet Update

Bodyweight average last week: 191.8
Bodyweight average this week: 191.9

Quote from last week:
1.8 is too fast, but I seem to be slow one week and fast the next, I guess it balances out.
So this was my slow week with only 0.1 pounds gained. I will be bumping up my macros.

I am currently at around 5500 calories. That's not a typo.

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; 08-08-2011 at 06:10 PM.
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