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Old 01-11-2013, 11:52 AM   #309
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
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Back and biceps home work out.

This is the first time lifting heavy at home for back work. Taking time off does not hurt you so remember peeps, take a break sometimes.

Barbell row
135x5 wu

195x5
210x5
230x5
245x5x2 +5 lbs
Check out this video on YouTube:



Wide grip pull ups
Bw +10 lbs x5,3,3. Stopped here as this move really agrivate's my fore arm strain

Reverse grip pull downs
110 x15x3. Thumbless grip to make back do more work
My lat tower makes weight feel heavier then it is. I done these also with slow reps to feel the Lara
Work
These should have been done before dumbbell row but accidentally done them out of order.

Single arm db row
140x10+2 reps
140x8
Check out this video on YouTube:

140x6

Easy bar curl
70x12x2 sets felt good but stopped at 2 sets to not over do fore arm

Band curls, not sure how much weight it's equal to but I do as many as I can for a pump.
21,15.

Done in 55 minutes
This work out was done fasted with just a Bcaa drink.
Hydromino is the $hit!
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