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Old 02-23-2012, 05:50 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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Forgot to mention...

Tuesday evening

Tire drags for legs/upper body

Followed by Serratus Crunches superset with Maltese Hold

Wednesday Evening

5 rounds - miniworkout

a) 2 Vertical Jumps
b) Squat 220x3
c) Maltese Hold
d) Serratus Crunch

Thursday -37 days

Deadlift with Chains
310 (+50) x5, 5 sets

superset with

Stiff Arm Band Lat Hold

OH Press
138.5x5, 6 sets

superset with

Inverted Glute Ham
BWx10

Matlese Hold, 4 holds
superset with
Lateral Raise deadstop on bench then Lateral Raise regular reps, 8 lb

Chinup
BW+25 x 6, 2 sets

superset with

OH Press
100x3, 2 sets - super explosive
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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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