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Old 09-09-2013, 07:18 PM   #1633
KD5NFW
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Real Results 4-day Upper/Lower
W19 D1 Monday

Flat BB bench
135 x 3 paused
185 x 3 paused
225 x 1 paused
255 x 1 paused
Work sets
285 x 5, 4, 4 +5lb
Fifth rep on first work set was a bit ugly so held the last two sets to 4. No big flashy PR's today, although any time I add weight it is a rep PR lol.

Add Bench Daddy (all reps paused)
335 x 3
355 x 2
Last rep was a real grinder so shut it down today. As you can see I have reduced volume a little to speed up the session a bit.

Pullups (slightly wider than shoulder width grip)
BW x 10, 8, 7

Superset with OHP

Standing OHP
115 x 10 x 3
Changed up the set/rep scheme so needed to lower the weight here. 115 turned out to be just about right.

EZ bar curls
72.5 x 10 x 3

Superset with dips

Dips
BW x 10 x 3

Made quite a few small changes in Monday's program in an effort to reduce the length. Was happy to get this done right at 1 hour.
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