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Old 05-07-2012, 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: 6,774

Sunday - "off"

Posing, band work, overhead press holds and box jumps

None of these mini sessions were longer than 5 minutes, just little bursts of activity throughout the day to direct nutrients where they need to be.



Overhead Press Hold + Box Jumps


Squat (chains)
210x5, 6 sets

superset with

OH Press
135x5, 6 sets

Bench Press (chains)
125x5, 6 sets

superset with

Front Lever Holds alternating with Band Face Pull Holds

5 rounds:
a) Ring Dip, BWx6
b) Ring Row, BWx4
c) Box Jump x 1 (sometimes 2)

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; 05-07-2012 at 04:19 PM.
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