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Old 03-31-2012, 09:43 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: 6,768

Friday Evening

Tire Dragging lowerbody plus Vertical Jumps
Tire Dragging upperbody plus holds

Saturday - 3 weeks out

Squat with Chains - some reps paused in the hole, trying to be explosive
235 (+50) x3, 10 sets

superset with

OH Press
127.5x3, 10 sets

Arms: 30 seconds rest

Band Bicep Curl Hold, 3 sets

Remainder of Bicep work done with Fat Gripz

Wide Preacher Curl
47.5x10, 10, 10

Narrow Barbell Curl
47.5x10, 10, 10

Inc DB Curl
14x10, 10

Band Tricep Extension
4 sets of 10

Suspended OH Extension
4 sets of 8

Floor Press - also with Fat Gripz
135x10, 4 sets

Posing Practice

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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