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Old 01-23-2013, 04:11 PM   #140
HumanHorrorFilm
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Default LRB Week 5/52, Day 2: Bench/Accessories/Cardio

Wednesday, January 23rd, 2013

Warmups

3x125 Jump Rope
PVC Roll(IT Band, Glutes, Back)
Stretch(Hams, Piriformis, Hips)
BW Squatsx25
RFESSx10R/L
Lateral Lungesx10R/L
Band Dislocates MMx20
Band Pullaparts MMx50x2

Close Grip Bench

95x5
115x4
135x3
145x2
155x1
165x1
175x1 (all paused)
145x20

*still really easy, thinking i programmed too low on bench, but maybe i didnt?

Incline DB

45x34
45x19 (2 min between sets)

+ 5lbs, -3 reps. Will take the 50's for a spin.

Flies-25'sx20
V Bar Pushdowns-60x20, 100x20

Hanging Leg Raises-(feet to bar)BWx12(irritated the fuck out of my shoulders)

Prison Abs-#7x50, #8x35, #9x25
Cardio-35 mins, 2 miles, 300 cals
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"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."



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