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Old 04-02-2012, 04:10 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


Walked Dog both days

Sunday did some vertical jumps and plyo-pushups

Monday - 19 days until I step on stage

280x5, 3 sets
245x5, 2 sets

Bench with Chains (+50 pounds)
145x5, 6 sets - final 3 sets with fat gripz

superset with Front Lever Holds

* Normally, I do regular bench press on Monday, but shoulder was hurting from some idiotic plyo pushups I did this weekend. So I went with the chains since it takes off some pressure on the shoulder.

Triset: 4 rounds (with 5th set of Dips)
A) Ring Dips - BWx7
B) Inverted Row on Rings - BWx4, isometric hold for 4 seconds on last rep
C) Bench 145 (+5) x 1 - using fat gripz
D) Vertical Jump

* Squat is just wonderful right now; depth is there, body/form is tight, speed out of the hole is good and I am finishing really strong.


Diet update

Still taking in almost 3k calories and nearly 300 grams of carbs, poor me, dieting is hard, lol.

Weight is exactly on track at 175.9 this week.

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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