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Old 09-02-2013, 08:55 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

Originally Posted by rickck48 View Post
Thank you so much for the vacation pics. The childrens' voices sounded so good, although I heard one with not to high praise for Dad. My congrats Commander you are tops my friend.
Thanks, glad you enjoyed it!


Saturday - Upper Torso (Incline Bench & Rows)

Ring Dips
BWx10, 3 sets

* Barbell Row 120x8 between sets, various grips

210x7, 6, 5, 4
190x7+4 rest pause
170x8+4 rest pause

Flat Bench Chains - all reps paused on chest
140 (+50) x 6, 3 sets

ss w/

DB Hammer Curl

BWx15 rep w/ periodic pauses/isometric holds, 2 sets

Monday - Legs

Leg Curl Warmup
25 + Chain x 10, 3 sets

Squat Chains (+50)
220, 270, 290 (add belt), 310, 330x1
290x8, 7, 4 - (wanted 6 on the last set, but still trying to get back to pre-vacation levels)
260x6+4 rest pause
230x7+5 rest pause

Squat (no chains)
175x5, 5 second hold, 4 reps, 4 second hold, 3 reps, 3 second hold, 2 reps, 2 second hold, 1 rep - all done continuously, no rest
125x12 - no lockout, continuous tension, 2 sets

Leg Curl
25 + Chain x 10, 3 sets

* Note to Self: When hitting 290x8 pre-vacation, bodyweight was around 189. Today I was at 181.5. I will be wrapping up minicut soon, goal is to actually hit 290x8,7,6 while being 7 or 8 pounds less than when I first hit that PR.

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; 09-03-2013 at 12:50 PM.
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