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Old 01-29-2014, 05:27 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 - Arms, Back, Misc.

A1) Front Lever, 10 second isometric hold, 4 sets

A2) DB Hammer
30.5x12, 4 sets

B1) V-Bar Pressdown
61x15, 71x12, 81x9

B2) Preacher Curl
51x13, 12, 12

C1) V-Bar Pressdown
81x12, 12, 11

C2) Inc DB Curl
15x12, 2 sets

D1) Lat Pulldown
91x13, 12, 12

D2) Explosive OH Press 87.5x18

D3) Band Curl, 3 sets of 25

E) Fixed Bar OH Extension BWx13, 10, 10, 9, 8 (50 reps ASAP)

F) AB Bench OH Extension - 32.5 x pulsing reps and iso holds, 3 sets

Through in sporadically;
Reverse Crunch on decline bench, BWx9, 4 sets

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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