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Old 02-05-2014, 05:16 PM
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Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,750

Wednesday - Arms, Back, Misc.

A1) DB Hammer
30.5x12, 4 sets

A2) V-Bar Pressdown - really focused on squeezing the contraction
61x15, 61x15, 71x12, 81x9

B1) Preacher Curl
51x13, 13, 12

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
66x15, 15, 15, 15

C1) Explosive OH Press 90x18, 3 sets

C2) Band Curl, 2 sets, 25 and 20 reps

D1) "Rings" OH Tricep Extension BWx10, 4 sets

D2) Ab Bench Crunches 32.5x15, 10, 10

E1) 1 Arm Barbell Row 60x8, 8, 10 - last sets paused in stretch position

E2) AB Bench OH Extension - 32.5 x pulsing reps and iso holds, 5 sets

F) Meadows Stretchers (like a combined close grip lat pulldown and row)
91x8, 6, 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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