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Old 04-24-2012, 11:47 AM
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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.
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Originally Posted by bigbear6708 View Post
great job! great write up! it was definately a close call w/ the guy who beat you in the should feel proud (like I am sure you do!)
Thanks Bigbear! My friends felt it was close too, but they are biased. : )

He was nearly as lean as me but had a SOLID 15 pounds on me. He truly deserved to be champion.

Now I know what I need to shoot for next time.



* Felt good to work with a barbell again, haven't touched one since Friday, April 13th.

I was still and sore starting this workout, still felt like I got hit be a train due to basically working out all day Saturday (pumping up & flexing) while being dehydrated. So I started really slow, but as I got into it, things felt great but I resisted the temptation to up the weight, better to get my body used to it first.

Squats with chains
200x5, many sets

superset with

OH Press
120x5, many sets

5 rounds:
a) Ring Dip BWx5
b) Ring Row BWx4 with isometric hold on last rep
c) OH Press 120x1
d) Vertical Jump

Last Night - snow on the ground, attempting to come up with a concentric focused inside routine (as something to do when I can't drag the tire)

5 or 6 rounds of:
a) Vertical Jump
b) Explosive Leg Extension 150x5
c) Maltese Cross Hold, 3 reps
d) Band Maltese Hold, 3 reps
e) OH Press and Hold, 2 x 6 seconds
f) Band Lat Hold, 3 reps

I threw in some curls here are there as well, it was fun.

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; 04-24-2012 at 11:58 AM.
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