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Old 08-13-2012, 04:57 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: 6,698

Thursday August 2

Hit a 20 rep set of deadlifts at 311 lbs for some fun prior to going on vacation, this was not a PR and I had some left in the tank, but I didn't feel like messing up my lower back before sitting on a plane for hours.

Vacation August 3 to August 10 in Florida (Ft Lauderdale, Everglades, Kay Largo)

Averaged 150 pushups per day, plus lots of swimming, some hiking and kayaking as well.


Leg Extension
50x40, 20

306x5, 8 sets ss w/ Arm Pump work

306x3, 4 sets ss w/ Leg Extension 50x15

Glute Ham
BWx8, 3 sets ss w/ Leg Extension 50x12

Later on Saturday

Tire Dragging Upperbody


Tire Dragging Upperbody

Today - Push Day

* Chest work supersetted with bicep pump work

Bench Chains
185x3 (+5 every 2 sets) 195x3, 2 sets

187.5x6, 4 sets

Maltese Cross Work, 4 sets

Overhead Press - rest pause for a total of 90 seconds
115 x 10 + 6 + 5 + 4 = 25

Speed Bench Chains
142.5x3, 5 sets

Overhead Press - rest pause for a total of 90 seconds
115 x 9 + 6 + 4 + 4 = 23

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; 08-13-2012 at 05:01 PM.
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