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Old 01-19-2013, 12:53 PM   #131
HumanHorrorFilm
Wolfman of Ironsport
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Join Date: Jan 2010
Location: Philadelphia, PA
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Default LRB Week 4/52, Day 3: Back/Bi's

Warmups

6x125 Jump Rope
PVC Roll(IT Band, Glutes, Back)
Stretch(Hams, Piriformis, Hips)
BW Squatsx25
RFESSx10R/L
Lateral Lungesx10R/L
Band Dislocates MMx20
Band Pullaparts MMx50

Pullups-BWx11,8,8,8
Pendlay Rows

135x8
155x10,10

Shrugs

135x10
185x10
225x20
245x20

BB Curls-45x20, 65x20
Neck-Harness+25x100
Decline Situps-BWx50
Side Bends-+45lbx25R, 25L
Cardio-30 mins treadmill
__________________
"Before the Beginning, after the great war between Heaven and Hell, God created the Earth and gave dominion over it to the crafty ape he called Man. And to each generation was born a Creature of Light and a Creature of Darkness... and great armies clashed by night in the ancient war between good and evil. There was magic then. Nobility. And unimaginable cruelty. And so it was until the day that a false sun exploded over Trinity, and man forever traded away wonder for reason."



Reigning Undisputed MAB Beard Champion

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