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Old 07-11-2012, 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: 6,708

Monday Evening - Deadlifts Back!!!!!! No knee pain!

306x3, 10 sets

SS w/

Arm Pump


Push Day

Bench Chains
155 (+10) 195x3
185x3, 185x5

180x6, 4 sets

Ring Dips
BW+15x6, 4 sets

Bench Partials
135, 2 sets

Speed Bench Chains
135x3, 5 sets


OH Press
80x10, 6, 6, 10


Tire Dragging

Maltese Cross Work


Pull Day

* Tricep pump work in between back sets

306x5, 4 sets

SS w/

Lat Pump Work

Front Lever x 4

Overhand Rack Row Chains
120, 125, 130, 135x3
125x3, 2 sets

Ring Row
BWx6, 4 sets

Overhand Rack Row
138.5x6, 4 sets

Lat Pulldown
113x8, 4 sets

SS w/

Speed Rack Row Chains
108.5x3, 4 sets

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; 07-12-2012 at 01:58 PM.
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