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Old 01-28-2012, 10:14 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.
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Squat w/ Band curl
245x5, 4 sets

Bench with Chains
150 (+50) x5, 2 sets
160 (+50) x5, 4 sets

superset with

Front Lever Hold

Arms - 30 seconds rest for all sets

Wide Grip (elbows narrow) Preacher Curl
40x10, 3 sets

Narrow Grip (ebows wide) Barbell Curl
40x10, 3 sets

Tricep Band Extension
4 sets of 10

Tricep Suspended OH Extension
4 sets of 8

Suspended Pushups
4 sets of 8

* Really loving the wide grip preacher and narrow grip barbell curl. Wide grip hits the inner part of the bicep nicely and narrow grip hits the outer. I felt like my biceps were wider when I was done from the pump.

I believe it will help for the show, might get some sarcoplasmic hypertrophy with the higher reps/shorter rests.

Overall, I believe low reps and heavy training is the way to go. Getting myofibrillar hypertrophy gives a more thick and dense look in my opinion. But sarcoplasmic certainly helps too and I believe it can be attained quicker. So even though it's less than 3 months until the show, I think my bicep training will pay off.

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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