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Old 08-23-2011, 05:13 PM   #1011
Kevin Perry
Senior Member
Join Date: Jul 2007
Posts: 1,669

Thanks man. I've been hitting the weighted chins and dips hard but I think some time off from those will do good in the long run.


just messed around today.

Bench: worked up to 185 for singles and did some back off sets with 160
Elbows Out Extensions: 35 x 15, 40 x 12, 45 x 10
Face Pulls: 50
Barbell Holds: worked up to 315 for almost a minute
Curlz and abz
Dips/Chins: did about 60 each

Have any of you guys downloaded the vault off elitefts?
Thats how I found out about the elbows out extensions and these have become a godsend for me. I can't do regular triceps extensions because they are so uncomfortable and painful but this exercise doesn't hurt at all and really isolates the triceps. And I suck at benching so hopefully in the long run this will help bring it up, well that and eating more, sleeping more and eventually putting on another 10 lbs would probably help as well.
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