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Old 02-04-2012, 06:44 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

Saturday - 56 days - arm focus

Squat w/ Band Pullapart
280x3, 3 sets
250x5, 3 sets

Bench with Chains
167.5 (+50) x5, 5 sets

superset with

Front Lever Hold

Arms: 30 seconds rest between sets

Wide Grip Preacher
41x10, 3 sets

Tricep Band Extension

Narrow Barbell Curl
41x10, 3 sets

Suspended OH Extension

Incline DB Curl
10x15, 2 sets



Brief afternoon session

350x2 - PR
320x7 - PR

L-Sit superset with Weighted Serratus Crunches, 7 supersets

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; 02-04-2012 at 07:54 PM.
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