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Old 11-16-2010, 09:05 AM   #71
Winfield Featherston
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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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Old 11-18-2010, 09:33 AM   #72
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Wed 11/17 2 hours of martial arts
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Old 11-18-2010, 09:35 AM   #73
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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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Old 11-23-2010, 09:36 AM   #74
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Sat 11/20 2 hours of martial arts

Sun 11/21 2 hours of martial arts
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Old 11-23-2010, 09:42 AM   #75
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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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Old 11-26-2010, 10:37 AM   #76
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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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Old 11-29-2010, 07:46 AM   #77
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Sun 11/28 2 hours of martial arts
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Old 11-29-2010, 09:50 AM   #78
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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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Old 12-01-2010, 10:04 AM   #79
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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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Old 12-03-2010, 10:20 AM   #80
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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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