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Old 05-19-2012, 03:44 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


Squats (Chains +50)
242.5x3, 10 sets

superset with

OH Press
142.5x3, 10 sets

Arms: Mountain Dog Workout

DB Hammer
23x10, 10 with fat grips

Barbell Preacher
45x8, 3 sets

Barbell Curl - 3 second negative
47.5x8, 3 sets

Rope Pushdown - followed by 5 reps of band extensions
40x10, 3 sets

DB Floor Press
52x12, 11, 10, 9

Lying Extensions
35x15, 15, 15

Tire Dragging; High Row/Low Row, 3 sets

CG Pushups
BW x pumping to failure

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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