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11-16-2010, 09:05 AM
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#71
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts 3x215, 3x245, 3x275
Shrugs 5x245, 5x265, 5x285, 5x305, 7x325
Bench press 3x140, 3x160, 3x180
3 set of 10 at 115
4 sets of 4 chins w/ one minute rest per set
20 dips
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11-18-2010, 09:33 AM
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#72
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Member
Join Date: Jul 2008
Posts: 223
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Wed 11/17 2 hours of martial arts
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11-18-2010, 09:35 AM
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#73
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Member
Join Date: Jul 2008
Posts: 223
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Squats 3x150, 3x175, 3x195
10x115, 10x115, 8x115
Press 3x95, 3x110, 3x120
10x75, 10x75, 8x75
Chin ups, 2 sets of 5
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11-23-2010, 09:36 AM
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#74
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Member
Join Date: Jul 2008
Posts: 223
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Sat 11/20 2 hours of martial arts
Sun 11/21 2 hours of martial arts
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11-23-2010, 09:42 AM
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#75
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts 5x230, 3x260, 1x290
Rack pulls 3x275, 3x295, 3x315, 3x335, 2x355
Shrugs 5x315, 8x295, 8x275, 8x255, 8x225
Bench press 5x150, 3x170, 2x190
Flat BP 10x115
Incline bench 10x95
Flat DB bench 10 reps with 40lb dbs
Incline DB bench 2 sets of 8 reps with 40lb dbs
Machine rows 8x200, 8x240
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11-26-2010, 10:37 AM
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#76
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Member
Join Date: Jul 2008
Posts: 223
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Squats 5x160, 3x185, 2x205
3 sets of 10 at 115
Press 5x100, 3x115, 2x130
1 set of 10 at 75
1 set of 10 BN press at 65
1 set of 10 DB press, 25lb dbs
1 set of 10 DB press, 30lb dbs
1 set of 8 BN press at 45
3 sets of 5 chin ups
20 dips
20 alt db curls, 25lbs
10 alt db curls, 30lbs
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11-29-2010, 07:46 AM
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#77
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Member
Join Date: Jul 2008
Posts: 223
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Sun 11/28 2 hours of martial arts
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11-29-2010, 09:50 AM
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#78
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Member
Join Date: Jul 2008
Posts: 223
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Deadlifts 5x225, 5x235, 5x270
Rack pulls (from knee) 5x275, 5x295, 5x315, 3x335, 3x365
Shrugs 5x335, 5x315, 8x295, 8x275, 8x255, 8x225
Bench 5x135, 5x150, 5x170, 10x135
Incline bench 10x105
DB bench 10x45s
DB incline bench 10x35s
Machine rows 8x220, 8x240, 8x260
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12-01-2010, 10:04 AM
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#79
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Member
Join Date: Jul 2008
Posts: 223
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Squats 5x145, 5x170, 5x190,
3x10 @ 125
Press 5x90, 5x105, 5x120,
10x80
10x70 (BN)
10 DB press, 35lb dbs
10 DB press, 35lb dbs (set broken)
chins 3x5
dips, 20 (broken)
curls, alternating, 2 sets of 10 with 30lb
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12-03-2010, 10:20 AM
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#80
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Member
Join Date: Jul 2008
Posts: 223
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Added volume day.
Squats 5x5x155
Hang power clean and push press 5x3x115
Bench press 5x5x150
Cable row 5x5x150
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