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Old 05-18-2012, 04:41 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: 6,322
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Thursday Evening

Tire Dragging

Friday

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 and Explosive Leg Extension, 160x3

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

CG Bench
120 x partials for pump
__________________

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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