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Old 09-16-2013, 11:56 AM
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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

Saturday - Back, Arms, Abs

Front Lever, 5 holds (about 10 seconds each)
AB Bench Crunch, 5 sets

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 81x6
Underhand Bent Row
122.5x6, 4 sets

DB Hammer
29x11, 10, 10
V-Bar Pushdown with Fat Grips
71x9, 8, 9

Preacher Curl
51x10, 3 sets
OH Push Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
122.5x10, 3 sets

Barbell Curl
51x8, 7
OH Incline Barbell Extension
51x12, 3 sets

Ab Bench OH Ext
Band Curls

Sunday - Legs

Leg Curl Warmup
25 + Chain x 10, 4 sets

Squat Chains (+50)
220, 270, (add belt), 320x1
281x7, 7
251x6+4 rest pause
226x7+5 rest pause

Squat (no chains) - hold performed with legs at about 90 degrees, below mid range ROM
171x5, 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
121x13, constant tension/no lockout

Bodyweight Squats - constant tension/no lockout

Leg Curl
25 + Chain x 8, 3 sets
20 + Chain x 8
15 + Chain x 8

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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