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Old 12-31-2012, 06:21 PM   #186
linedriver465
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Join Date: Oct 2012
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12/30: Heavy Pull, Medium Bench

Pendlay Rows
45x12
95x8
135x5
165x3
195x3
225 x 5 sets x 3 reps
215 x 4 sets x 5 reps

Bench (non-paused, no spotter :/)
45x15
75x8
105x6
135x4
165x3
195x2
205 x 4 sets x 5 reps
205 x 4 + 1 r/p, 3
135 x 10

Supinated Chins: bw +30 x 10, 8 + 2 neg, 8 + 2 neg

DB Inc Bench
55x14
60x12


Seated Cable Rows
100x15
120x12

Dips: bw x 17 chest emphasis, 15 tricep emphasis

Alt DB Curls: 30 x 2 sets x 10 reps

Tricep Rope Pushdown
70x20
80x12
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