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Old 12-22-2013, 07:13 AM   #23
Ramrod
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Join Date: Oct 2012
Location: MO
Posts: 1,689
Training Exp: 12
Training Type: Powerlifting
Fav Exercise: Deadlifts
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Nothing to really update on. Still same.. good workouts, Strong sex drive, decent sleep.. Sleep was off this week due to work. I have about 1 week left now.


RAM³
Round 4, Week 1, Day 4, BB-Shoulder Day

Shoulder Dislocations 3x15
DB Rotator 3x12

Strict OHP
5/60
5/75
3/90
5/100
5/115
8/130

Banded Pull-a-parts
12
12
12

Alt. DB Curls
15/25
15/30
12/30

Side Cable Raises
12/20
12/20
12/20

Plate Pinches
30sec
25sec
25sec

Banded V-Handle Rows
15
15
15

Front Double Bicep Cable Curls
12/60
10/60
8/60

BB Wrist Curls
30
25
22
17

Weighted AB Crunches
25/30
25/30
20/30
20/30
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