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Old 01-04-2012, 05:34 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

Forgot Monday evening was about 10 sets of L-sits (10 second hold) superset with Serratus Crunches, left me abs pumped that night and still sore today. Sweet.

Tuesday Evening

Lots of posing practice; quarter turns, mandatories and my routine

Hope to get up a video soon of my posing routine.

Wednesday - 86 days

Bicep a little sore, I actually hurt it doing a side tricep pose, there is some weird pressure on your arm in that pose and of course the arm is in a slightly awkward position as well. The soreness was enough for me to back away from bench today and rings. Of course, taking a day off of bench mid-week is probably best anyway since continual benching eventually catches up with me.

230x5, 3 sets

OH Press (Push Press on heavier weights)
120, 130, 140, 150x5
140, 130x5

superset with

BW, +10, +20, +30, +40x5

OH Press
120x5, 5 or 6 sets, not really sure how many

with Suspended OH Tricep Extension, Band Tricep Extension and Shoulder Stretch Hold with bands

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

Last edited by Commander; 01-04-2012 at 05:42 PM.
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