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Old 10-28-2013, 11:48 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.
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Saturday - Arms & Abs

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

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


V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 87x6
76x10, 10, 10

OH Push Press
137.5x10, 3 sets

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


* Intense squeeze on all sets

DB Hammer
29.5x11, 11, 11

Preacher Curl
55x10, 3 sets

Barbell Curl
45x10, 10, 10

Band Curl - focusing on at least 30 seconds TUT
3 sets
Loaded Carries

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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