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Old 03-04-2014, 05:10 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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Tuesday - Back, Delts, Biceps, Abs

Front Lever holds w/ Upright cable rows 43x11, 3 sets

Ring Row, BWx8, w/ Crunches and w/ Upright cable rows, 3 sets

One Arm Barbell Row, 65x10, w/ Tricep pushdowns 61x12, 4 sets

94x11, 11

Rope Low Row
94x12, 11, 11, 11 - really focusing on a hard contraction
w/ Ab Wheel Rollouts and Fixed Bar OH Extension

Ring Row holds with Cheated Lat Pulldowns, 114x6, 3 sets

Preacher Curls 42.5x15, 10

* Still tweaking this workout slightly. Today I really made sure to get a nice arch on the 1 arm rows to make sure I wasn't putting undo stress on the lumbar region.

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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