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Old 09-19-2011, 05:05 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.
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77 days to pack on some more mass

Monday

Morning

Flat Bench - next week should be 5x10 with 200!
198.5x10, 5 sets

superset with

Crunches
BWx20, 4 sets

DB Bench
80x10, 4 sets

Suspended Pushup
BWx10, 3 sets

Lat Pulldown
115x15, 4 sets - 1 second hold at contraction

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

Lunch

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

Standing OH Press
120, 125x6

Push Press
130, 135, 140, 145, 150, 155x6
135x6, 2 sets

Active Rest during OH Pressing...
Lat Pulldown
115x10, lots of sets

Stiff Arm Band Lat Pulldown
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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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