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Old 02-16-2013, 06:17 PM   #96
Beastmaster
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Join Date: Dec 2011
Posts: 77
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Beastmaster has made some quality postsBeastmaster has made some quality postsBeastmaster has made some quality postsBeastmaster has made some quality postsBeastmaster has made some quality postsBeastmaster has made some quality posts
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Thu 1/31

lat pulldowns 3x10
band press downs 3x20
band pull aparts 3x10

18" dl 245x3 335x3 445x3 495x3/3

partial dl 645x1 695x1 715x1

sandbag picks 200x1/1

farmers hold fat handles 190# 2 sets to failure


Tues 1/29

overhead press 95x5 145x3 165x1 175x1 180x1 165x3/3

bench 135x10 185x7/7

db rows 75x20 each arm (not at the same time)


Mon 1/28

Zerchers off pins 80*3 130*3 170*3 220*3 240*1/1/1
Lowered the pins to knee level on these

Cleans 145*1 155*1 165*1/1

Bb curls bar x 25/25

Shrugs 245*10 445*5 645*3 (very partial rom)

Farmers picks x 3


Fri 1/25

3board bench 185*5 225*5 275*1 255*5/3

Seated db press 45*5 50*5 55*3


3-9 laterals 3 sets

Face pulls 50*15/15*15

Overhead tricep press 2 sets of 10


Thu 1/24

Partial dl contest height- 245*3 445*3 535*1 645-miss/miss
Raised pin 2" 645*1 700-miss

V bar pulldowns 3*10

Trap bar shrugs 335*10/10/10

Step ups 2 sets per foot

Sand bag pick 200*3 picks


Tues 1/22

wimped out and went to the gym, way too cold out today to train in the garage

hammer strength iso lateral mil press 90x5 140x5/5/5

pause bench 135x5 185x5/5/5

3x9 laterals 15# x 3 sets seated, bring dbs out in front to 3 different levels, belly-chest-forehead, counts as one rep, 9 reps equals one set

rear delt machine 3x10

seated tricep pressdown 5x10

seated row 3x10

decline abs 2x15
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