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Old 01-10-2012, 01:07 AM   #641
Chris H Laing
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machine bench
1x20
1x15
1x12

seated db press
20's x 1 x 20
25'2 x 1 x 12
22.5s x 1 x 15

lat raises
3x20

pushdowns
3x20

flyess
1x10
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Old 01-11-2012, 10:43 AM   #642
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deadlift
185# x 5
225# x 4
245# x 3
255# x 2
265# x 1
285# x 1
295# x 1

rows
95# x 8
115# x 8
135# x 8,8

db rdl
45#s x 2 x 20

curls
3x10
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Old 01-21-2012, 10:41 AM   #643
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12-19

machine incline bench
1x20
2x12

db press
15s x 2 x 15
20s x 1 x 20

lat raises
3x20

pushdowns
1x20
2x15

flyess
2x20
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Old 01-24-2012, 01:49 PM   #644
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1-23

bench
135# x 5
145# x 4
155# x 2
165# x 1
135# x 8

db press
20#s x 15
25#s x 12
20#s x 12

surgs
135# x 10
185# x 8,8

dips
bw x 15,14,12

flyess
2x20
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Old 01-25-2012, 05:54 PM   #645
Chris H Laing
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1-24

front squat
135# x 3 x 5

rdl
185# x 3 x 5

cable rows
1x20
1x15
1x12
1x15

back ext
2x20

cable curls
1x20

_____


1-25

AB RIPPER X

woooooo im out of shape...
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Old 02-01-2012, 12:24 PM   #646
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1-30

bench
135# x 1,2,3,1,2,3,1,2,3

row
135# x 1,2,3,1,2,3,1,2,3

deadlift
225# x 1,2,3,1,2,3,1,2,3
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Old 02-06-2012, 05:00 PM   #647
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2-6

bench
145# x 1,2,3,1,2,3,1,2,3

machine press
25s x 3 x 20

oh tri ext
35# x 2 x 20
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Old 02-08-2012, 03:39 PM   #648
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2-6

front squat
135# x 5

rdl
185# x 5

pulldown
2x20
1x15

cable curls
1x20
1x15
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Old 02-09-2012, 04:14 PM   #649
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2-9

press
95# x 5
65# x 15

bench
95# x 20, 13, 15

lat raises
1x20
1x15

pushdown
2x20
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Old 02-14-2012, 10:33 AM   #650
Chris H Laing
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2-13

deadlift
135# x 5
185# x 4
225# x 3
245# x 2
265# x 1
285# x 1

went back to mixed grip, 285 came up real easy

rows
95# x 8
105# x 8
135# x 6

back ext
1x20

curls
45# x 10
65# x 10

forearms
1x30
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