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Old 04-10-2012, 04:09 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: 6,456
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Monday Evening

Tire Dragging + Band Holds + Vertical Jumps

Tuesday Morning

Caffeine + Dog Walk + Vertical Jumps

Tuesday - 11 days to BRING IT!

Deadlift with Stiff Arm Hold
363.5x5, 2 sets
313.5x5, 3 sets

OH Press with Inverted Glute Ham (BWx8, 5 sets)
150x5, 6 sets

4 rounds of the following (plus a 5th set of Maltese Cross Holds):
a) Maltese Cross Hold, 3 reps
b) OH Press 130x1
c) DB Curl with Fat Gripz 22x6, pause at bottom but maintaining tension on biceps, then explode up and pause/squeeze at top
d) Box Jump x 1
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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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