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Old 09-13-2011, 06:58 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


Lots of tire dragging for legs with some light dumbbell pump work for my arms between sets of legs


Pretty sick from a cold, left me winded during the workout, but I made it.

84 days to pack on some more mass



Flat Bench
197.5x10, 5 sets

superset with

BWx20, 4 sets

DB Bench
79.5x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
115x15, 3 sets - 1 second hold at contraction

Seated OH Press
90, 95, 100, 105, 110x5

Ab Wheel Rollouts - weak in these today
BWx5, 4 sets


Seated OH Press
90, 95, 100, 105, 110, 115x6

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 155x6
130x9, 5, 4 - rest pause set

Active Rest during OH Pressing...
a) Lat Pulldown
115x15 - lots of sets, holding peak contraction each rep - this left my lats nice and sore today!

Giant Set: - 3 times through

a, b, c) Lateral Raise, drop set to Front Rasie
15x8, 10x5, then 10x5 to front

d) Close Grip Pushups

e) OH Tricep Extension

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; 09-13-2011 at 07:02 PM.
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