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Old 05-16-2012, 05:47 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.
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Wednesday

Morning

Overhead Press Hold + Box Jumps

Lunch

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 2 sets

Squat (chains)
212.5x5, 4 sets
232.5X5, 2 sets

superset with

OH Press
136x5, 6 sets

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 1 set

Bench Press (chains) - really squeezed triceps at lockout
127.5x5, 8 sets

superset with

Front Lever Holds

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

Band Tricep Extension
60 reps (super fast, about 30 seconds) x 1 set

----

Getting in lots of extra work in the afternoon lately

Monday was Rings and Band Holds

Tuesday was Tire Dragging

And this afternoon was Pump work with the bands and Abs/L Sits
__________________

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; 05-17-2012 at 11:41 AM.
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