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Old 07-15-2013, 04:32 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: 6,752

Sunday - Off

Spent the afternoon at the pool with my wife and boys, wrestled with my youngest and jumped on the trampoline, and vegged out with my wife playing ZombieU

Monday - Bench

* Power Cleans 150x3 between sets

248.5 x 8, 7, 6, 5 - Rep and Volume PR
232.5 x 6+3 rest pause
185x4, 4, 3, 3, 2, 2, 1, 1 (10 rest between mini sets) - 2 rounds with 185

BWx7, 2 sets

ss w/

DB Hammer
29x12, 12, 10

BWx15 rep w/ periodic pauses/isometric holds, 3 sets

Ab Bench Arm Work (Conc. Curls and OH Ext)

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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