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Old 05-27-2014, 04:20 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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Friday - Off - Field Trip with my youngest son to Laurel Caverns, Date night with my wife

Saturday - Lat 11, Upperback/Traps 9, Teres Major 3, Chest 3, Arms? - later watched a movie with my family


One Arm Barbell Row w/ Power Clean 155x4
122.5x8, 4 sets

Bent Over Row w/ Power Clean 135x4
135x10, 3 sets

Parallel Grip Low Row
72.5x13, 13, 13, 13 - focus on contraction
w/ DB Pullover - focusing on stretch, 50x16, 13, 12

Short Bar Overhand Row (Teres Major) - round back and get full stretch
42.5x10, 3 sets - eliminating momentum

superset with

Gironda Dips
BWx11, 10, 8

Biceps and Triceps - can't remember what I did

Sunday - After church, spent the day hiking with my wife and two boys, then we made a camp fire in the woods, cooked hotdogs and made smores

Monday - Squirt gun battle and trampoline time with my youngest son, Yugioh battle with my wife and son, later - Arms, Misc.


A1) DB Hammer
37x10, 4 sets

A2) V-Bar Pressdown - really focused on squeezing the contraction
71x15, 81x12, 81x12, 86x9

B1) Preacher Curl
60x10, 10, 10

B2) V-Bar Pressdown
86x9, 3 sets

C1) Explosive OH Press 100x20, 110x18, 2 sets

C2) Incline DB Curl 22x10, 9, 9

D1) Fixed Bar OH Tricep Extension 4 sets (50 total reps)

D2) Barbell Curl, 60x8, 7, 6 - explosive contraction

E) AB Bench OH Extension - 40 x pulsing reps and iso holds, 3 sets

Tuesday - Chest 10, Delts 5, Triceps 11, Biceps 9, Lats 3

Gironda Dips
BW+45x8, 4 sets
BWx11

Incline DB Press
55x8, 4 sets
45x10

w/ DB Hammer Curl
37.5x8, 3 sets

DB Overhead Press
42.5x8, 4 sets
Back off set, can't remember weight

w/ DB Incline Curl
22.5x9, 3 sets

V-Bar Pushdown- focused on really explosive contraction and a slow eccentric
80x12, 4 sets
80x10, rolling pushdown (hit long head more)

w/ Preacher Curl
60x9, 3 sets

Fixed Bar OH Extensions
BWx10, 3 sets

Chinup
BWx6, 3 sets

Free Motion Extensions
60x15, 3 sets

Left Arm Extension work
__________________

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

Last edited by Commander; 05-27-2014 at 04:23 PM.
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