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Old 01-18-2013, 08:01 PM   #341
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 to outside work out. It was not to cold but cool. 59 or so.

I think I need to warm up before lifting. , I always seem stronger If I warm up good.

Pull ups neutral grip shoulder width apart
10,8,5,5,5. 60 seconds rest

Barbell row
145x10x5 no speed work, slow reps to feel the muscle and 60 seconds rest made these a biotch

Bowflex row 200x10. Did not like the feel or range of motion so lowered weight
100x15,15,15. Good squeeze on every rep with a pause

Curls on bowflex
Old 50 lb rod on each side x 15,15,15,15

These were done facing away and leanded forward with arms back behind my body curling.
Good Rom on these and nice squeeze at top.
I like the curls on the bowflex because they don't over strain my arm. Nice pump and decent overall workout .
7/10 for effort but not great.
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