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Old 02-27-2014, 05:19 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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I love smashing back, it's great feeling like there is a turtle shell on your back.

Thursday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 42x11, 3 sets

Tri-set:
Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 63.5x10, w/ Tricep pushdowns 61x12, 4 sets

Stretchers
94x11, 10

Tri-set:
Rope Low Row
94x11, 11, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Band Pullaparts

Ring Row holds with Cheated Lat Pulldowns, 111x8, 3 sets

Preacher Curls 42.5x15, 15, 11
w/ Band Pullaparts isometric hold
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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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