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Old 12-14-2012, 12:21 PM   #238
CLEEPER
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Join Date: Jul 2011
Location: Louisiana
Posts: 1,321
Training Exp: 2-3
Training Type: Classic
Fav Exercise: Behind the neck press
Fav Supp: Fusion 7 Protien
Reputation: 66544
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Back and bi's
Bent over barbell row pendlay style from rack
Wu 70x10
135x5
195x5
210x5
230x5
240x5pr for weight +5 lbs
240x8 ( 235x10 last home work out)

Rack pulls
290x5x2 felt great, used a wide grip

Parallel grip pull up super set with triangle pull down
Bw+10 plate on belt x 6,6,5
Triangle pull down 60 lb x15,15,20

The triangle pull down was slow reps , going for time under tension and a good stretch. Very controlled for

Single arm db row
140x6x3 PR


As stated last week, higher rep db row really agrivate's my tennis elbow so I chose to up the weight and lower reps.
Elbow feels great after.

Bicep ez bar curls
70x10+15 lbs
70x12x2. Strict form and arm felt good. It's only straight bar curls and chin up type moves when hand is supernated that it really bothers me.

Kettle bell pull overs
35 lb x 15x2. Slow reps for a deep stretch.
Today was one of my best sessions ever. Really wanted to keep working but I was at an hour so I stopped.
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Slowly progressing

Last edited by CLEEPER; 12-14-2012 at 12:24 PM.
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