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Old 09-09-2010, 07:16 PM   #17
Matthew Woodley
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Join Date: Aug 2008
Posts: 34
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Thursday 9/09/10: Rest Day

Friday 10/09/10: Speed Bench + Accessory Work

Speed Bench Press (KG's): 50 x 3 x 8

Chest-supported Rows (KG's): 30 x 10 x 5

Hamstring workout:

A-1. Lying Leg Curls, Feet Inward, 4 sets x 6 reps, 40X0, 15 seconds rest
A-2. Lying Leg Curls, Feet Neutral, 4 sets x 6 reps, 40X0, 15 seconds rest
A-3. Lying Leg Curls, Feet Outward, 4 sets 6 reps, 40X0, 240 seconds rest

Hammer Curls (KG's): 15 x 20, 15 x 12
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