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

Deadlift
306x3, 10 sets

SS w/

Arm Pump

Tuesday

Push Day

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

Bench
180x6, 4 sets

Ring Dips
BW+15x6, 4 sets

Bench Partials
135, 2 sets

Speed Bench Chains
135x3, 5 sets

SS W/

OH Press
80x10, 6, 6, 10

Evening

Tire Dragging

Maltese Cross Work

Wednesday

Pull Day

* Tricep pump work in between back sets

Deadlift
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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