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Old 03-20-2012, 04:31 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: 6,698

Monday Evening

L-sits and Serratus Crunch, 6 supersets

Tuesday - 11 more days to get these glutes tighter

Deadlift with Stiff Arm Hold
356x5, 5 sets

OH Press with Inverted Glute Ham (BWx10, 10, 10, 9, 8)
146x5, 6 sets

Shrug - 3 second hold of contraction
235x10, 2 sets

4 rounds of the following:
a) Maltese Cross Hold
b) OH Press 120x1
c) DB Curl with Fat Gripz 22x5, explode and squeeze

* Deadlift and OH Press both felt solid

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; 03-20-2012 at 06:46 PM.
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