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Old 10-23-2013, 04:11 PM
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Commander Commander is offline
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This log is almost old enough to go to kindergarten, been logging since October 29, 2008.

Wednesday - Arms & Abs

Front Lever, 5 holds (about 10 seconds each)
w/
Ab Bench Crunch (45 for 2 sets, 40 for 3, all sets 10 reps)

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 86x6
76x10, 10, 9

OH Push Press
136x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Bent Row
70x20
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
31x12, 2 sets

DB Hammer
29.5x11, 11, 10

Preacher Curl
53.5x10, 3 sets

Barbell Curl
43.5x9, 9, 10

Band Curl - focusing on at least 30 seconds TUT
1 set
__________________

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; 10-23-2013 at 04:17 PM.
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