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Old 09-16-2011, 04:10 PM
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Commander Commander is offline
Commander is enjoying the sport of bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 5,830
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80 days left to put on size

Friday

Morning

Much like Wednesday morning, scheduling left me walking the dog and no workout

Lunch

Flat Bench
230x3, 7 sets
230x10 - PR for max reps at 230 and a total bench volume PR workout
197.5x6, 5 sets
182.5x10, 2 sets

Active Rest During Flat Bench:
a) Bicep Barbell Curl
55x8 - hold peak contraction

b) Lat Pulldown
115x10 - 1 second hold at peak contraction

OH Press - followed by 1 arm rope press
95x12, 3 sets

Another awesome Friday workout. Made great progress this week, especially considering I had a cold which left me tired/rundown overall and winded during my workouts.
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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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