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Old 05-18-2013, 07:47 PM   #531
linedriver465
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Join Date: Oct 2012
Posts: 1,840
Training Exp: 3.5 years
Training Type: Volume
Fav Exercise: Deadlift
Fav Supp: Caffeine
Reputation: 76586
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5/18: Upper 2
Grade: A
Calories: 4000

Bent Ys: 2 sets

Standing OHD Press (25+ reps in 4 sets)
45x12
65x8
85x5
105x3
120x 6, 5, 5, 5 -> keep at 120

Pronated Pull-ups (between OHD sets): bw x 6 x 6

Pendlay Row (30+ reps in 3 set, bench grip)
135x5
155x3
165x 11, 10, 9 -> increase to 170

CGBP (30+ reps in 4 sets)
95x5
135x2
165 x 10, 9, 7, 6 -> increase to 170

Supinated Chins (30+ reps in 3 sets)
Bw+20 x 12, 9, 8 -> keep at 20lbs

Hi Pulley Rope Tricep Pushdown (40+ reps in 4 sets)
50x10 -> little rougher than expected
46 x 11, 10, 9 -> increase to 50 for all sets next week

DB Hammer Curls (30+ reps in 3 sets)
35x 14, 11, 9 -> increase to 40

Hi Pulley Rope Facepulls (40+ reps in 4 sets)
40x17 -> too easy
46 x 12, 12, 11 -> increase to 50

BB Reverse Curl: 1 set
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