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Old 04-04-2012, 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

Wednesday - 17 days until I'm on stage

Squat (+50 chains) with band bicep curl hold
245x5, 4 sets

Bench Press with Front Lever Holds
217.5x5, 3 sets
197.5x5, 2 sets

4 rounds of the following (plus a 5th set of dips)
a) Ring Dips, BW x 7
b) Suspended OH Extension BWx8
c) Inverted Row BWx4 with 4 second isometric hold on final rep
d) Bench 170x1
e) Vertical Jump x 1
f) Explosive Leg Extension (eccentric de-emphasized) x 5 reps

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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