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Old 07-31-2013, 04:17 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: 6,774

Another posing update:

Wednesday - Arms & Miscellaneous

* Entire workout supersetted (exercises/sets don't always match)


DB Goblet Squat (warmup with BWx40)
85x5, 5 or 6 sets

DB Deadstop Row
85x10, 1 set

DB Lateral
15x8, 3 sets
10x10, 2 sets


V-Bar Pushdown with Fat Grips
41, 51x15
73x10, 3 sets

OH Press Strict
100x10, 3 sets

OH Push Press (Pre-exhaust triceps with V-Bar 41x20, 17)
100x12, 2 sets

OH Rope Extension
35, 3 sets
40, 1 set
45 drop to 40, 1 set


DB Hammer
29x12, 3 sets

Preacher Curl
50x10, 10, 7, 7

Band Curl
3 sets, rep out

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; 07-31-2013 at 05:51 PM.
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