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Old 11-05-2012, 12:59 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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Saturday - Leg Day

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

Occluded Goblet Squat
BWx10
72 pound dumbbell x 8, 4 sets then unwrap

Goblet Squat w/ Walking Lunges
72x8, 4 sets

Occluded Goblet Squat
72x5, 4 sets then unwrap

DB Swings ss with Vertical Jump
62x10, then 3 max jumps, 4 supersets

Sunday - Deadlift/Back

a1) Deadlift, 336x5, 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 or Band Pull Aparts

c) T-Bar, 153.5x4, 4, 4, 4 - micro sets

d) Ring Row, BWx3, 3, 3, 3 - micro sets, followed by 1 negative rep
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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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