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Old 02-18-2013, 07:07 AM   #275
Ramrod
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Join Date: Oct 2012
Location: MO
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Thanks guys... It was all good and much needed...

First day back after my 2 week vacation. Felt pretty good. My plan is to hit it this week light and get a feel for it and get the blood flowing again. Then next week start a new round of 5/3/1 in a 3/5/1 set up. My 1st PL meet is May 4th. I'm aiming for the 181 weight class. I weighed myself today. I was afraid I was going to be higher then I wanted to be after vacation. I didn't watch anything I ate. I just pounded what ever food I wanted when ever I wanted... Weighed in at 183.. Which is good. I want to float around the 181 mark so it's easy to make weight.

Chest/Back 2-18-13

Rotator Cuff Work DB's 4 x 10
Shoulder Dislocations 3 x 15

DB Bench
12/45
10/55

DB Rows
12/50
12/60

Flat Bench
12/135
12/175
5/205
5/225
5/275 - RAM
5/225 - RAM

Pull Ups 3 x 10
Push Ups 2 x 20
Leg Lifts 2 x 12

Jump Rope 5 x 1min
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Meet PR's: 425/315/475 Total: 1215 @179
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