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Old 11-07-2011, 04:11 AM
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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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Friday Evening

Circuit: 5 sets

Plate Squeeze

Bench
210x5

Chinups
BWx5

Circuit: 5 sets

Iso Tricep Pushdown

OH Press
110x5

Chinup
BWx5

Saturday

HFS

Bench 190x5, 3 sets
Squat 220x5, 6 sets
OH Press 120x5, 3 sets

Crazy 8's Arms (but I did 10 reps instead)

Barbell Curl 60
DB Hammer 22
Band Curl
Tricep Rope Pushdown 45
Kickback 10
OH Suspended Ext

3 rounds for arms

Later that day...

Light arm/delt isolation
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With God's help...Mens sana in corpore sano
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