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Old 10-29-2012, 12:12 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: 6,750

Wednesday - no workout

Thursday - 24 hour bug, I am usually a puker, but I managed to get through this one with out puking

Friday - dehydrated and weak from not consuming anything on Thursday

Saturday - still a bit dehydrated and weak, it's crazy how one day of not drinking water can impact you. I carved pumpkins in the afternoon with my boys.

However I was able to take my occlusion wraps and a dumbbell to my sons gymnastics class and do this workout:

Quad Dominant Leg Day

Swiss Ball Leg Curl
BWx10, 3 sets single leg
BWx15, both legs

Occluded Goblet Squat
52 pound dumbbell x 10, 4 sets then unwrap

Goblet Squat
52x10, 4 sets

Occluded Goblet Squat
52x10, 3 sets then unwrap

DB Swings ss with Vertical Jump
52x10, then 3 max jumps, 3 supersets

This actually left my legs pretty tired and my quad were sore on Sunday

Sunday - Deadlift/Back

3 sets of 10 on glute ham curls to warmup

a1) Deadlift, 331x5, 6 sets
a2) Front Lever
a3) Tricep Rope Pushdowns

b1) Ring Row, BWx6, 4 sets - After 4th round, 5 micro sets of 3, 15 seconds rest
b2) Ab Bench Crunches
b3) OH Tricep Extensions on rings

c) T-Bar, 150x6, 4 sets, After 4th set, 4 micro sets of 3, 15 seconds rest

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; 10-29-2012 at 12:15 PM.
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