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Old 10-05-2011, 04:12 PM
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Commander Commander is offline
Commander is enjoying the sport of bodybuilding
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Join Date: Sep 2007
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62 DAYS

Wednesday - reps of 3 and 5 instead of 5 and 8, 60% volume roughly

Flat Bench
215x3, 4 sets
225, 235, 245x3
255x5 - in PR range
192.5x5, 4 sets

superset with

Chinups - 1 second hold at top
BW+60x3, 12 sets

OH Press
100x6, 3 sets

1 Arm OH Rope Press

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I hoped bodyweight would increase as volume decreased and food intake remained the same (supercompensation). But I woke up at 196 today.
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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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