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Old 09-18-2013, 05:39 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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Wednesday - 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
125x6, 4 sets

DB Hammer
V-Bar Pushdown with Fat Grips
72x9, 3 sets

Preacher Curl
52.5x10, 3 sets
OH Push Press (Pre-exhaust triceps with V-Bar 61x10 before each set)
125x10, 3 sets

Barbell Curl
52.5x8, 7
OH Tricep Extension
52.5x12, 3 sets

Ab Bench 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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