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Old 08-10-2011, 11:06 PM   #30
Ricardo Costa
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Join Date: May 2007
Posts: 87
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Back Work:
Wed 8-10-11

Mobilty Warm Up
Lat Pulldown warm up
2 sets of 15

Back Ext
5 sets of 10
** Super Set w/
Pull Ups
BW 5 sets of 8

DB Alt Curls
3 sets of 8
** Super Set w/
DB Shrugs
3 sets of 15

Hammer Strength 1 arm row
1 x 13
2 x 10
** Super Set w/
Leg Lifts on dip station
3 sets of 10

DB Rear Delts
3 sets of 15
** Super Set w/
Hammer Curls
3 sets of 8

DB Windmills
40 x 10
45 x 10

Standing Elbow Strikes - Heavy Bag
3 sets of 40 (20R, 20L)

Elliptical 18 Mins

Felt great tonight! My body is starting to turn it on and just wants to keep working, it should be a good few weeks of training ahead!

~Costa~
Only the Strong Survive
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