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Old 09-06-2011, 01:29 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: 6,486
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Saturday

Focusing on my weaknesses...

5 sets of the following circuit

a1) Squats
220x5

a2) DB Curl
15x10

a3) DB Hammer Curl
15x10

a4) Tricep Kickback
10x10

a5) Lying Extension
15x10

Bonus Set of Squats
170x20

Then I went outside, and did 3 sets of the following...

a1) Tire Drag Forward, 75

a2) Tire Drag Backward, 75

a3) DB Curl
15x10

a4) DB Hammer Curl
15x10

a5) Tricep Kickback
10x10

a6) Lying Extension
15x10

Monday - 91 days, time is ticking

Due to holiday, only 1 workout, had to clean the house because we were having company.

Flat Bench
196x10, 5 sets

superset with

Crunches
BWx20, 4 sets

DB Bench - whew! This was tough.
77x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown - 2 second hold at peak contraction
123.5x15, 15, 10

OH Press
92.5x12, 3 sets

superset with

Ab Wheel Rollouts
BWx10, 3 sets
__________________

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; 09-06-2011 at 04:15 PM.
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