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Old 10-05-2011, 04:12 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: 6,698


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


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

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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