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Old 11-01-2012, 04:16 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: 6,699

Wednesday Evening - 2nd round for legs

* Why? I haven't felt fatigue in my quads for so long, I just desired to pound them into the ground.

2 rounds of:
Single Leg Glute Ham Curl for 5 reps each followed by 10 reps with both legs

Occluded Goblet Squat
BW+82x5, 5 sets

Barbell Back Squat - first time having a loaded bar on my back since June!
170x5, 3 sets

Goblet Squat w/ Glute Ham Curl
82x10, 3 sets with BWx10, 2 sets

Thursday - Back

Chinup w/ Tricep Rope Pressdown
BW+26x6, 4 sets

Ring Row Deadstart w/ Ab Bench Crunch
BWx6, 4 sets

T-Bar w/ Tricep Rope Pressdown or OH Tricep Ring Ext
151x6, 4 sets

Lat Pulldown
95x8, 4 sets
95x4, 4, 4, 4 - micro sets

150x3, 3, 3, 3 - micro sets
150x3, 3, 3, 3

Band Pullaparts - 3 sets 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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