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Old 10-07-2011, 04:29 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: 6,750

60 days left to put on size!

Friday - final day of DELOAD, 2 and 4 reps instead of 3 and 6, plus cut some sets


Flat Bench
237.5x2, 4 sets
247.5, 257.5, 267.5x2
272.5x4 - PR!
202.5x3, 4 sets

DB Bench
76x12, 1 set

Active Rest During Bench:
a) Bicep Barbell Curl
60x8 - hold peak contraction

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

OH Press - followed by 1 arm rope press
98.5x12, 2 sets

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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