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Old 08-04-2011, 06:53 AM   #25
Ricardo Costa
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Join Date: May 2007
Posts: 87
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Back Work:
Wed 8-2-11

Mobility Warm up
High Row - Hammer strength Warm up
90 - 2 sets of 15

Pull Ups BW
5 sets of 8 - 2 grips
** Super Set w/
BB RDL
4 sets of 15

EZ curls
3 sets of 10
** Super Set w/
Body Weight Row
3 sets of 10

Rear Delts
85 - 3 sets of 10
** Super Set w/
DB Shrugs
80 - 3 sets of 20

DB Windmill
30 x 10
40 x 8
50 x 8

Bends and Thrusts
2 sets of 25

No direct AB work today, still hurting from Sundays Magic 50 and Hanging Leg Raises!
Great work tonight, my back and arms got swole!

Had to dust off one of my old favorites - Bends and Thrusts!

~Costa~
Get Some!
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