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Old 04-16-2014, 09:02 PM   #10
PhillyDev
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Join Date: Nov 2012
Location: Jax, Fla
Posts: 354
Training Type: Powerlifting
Fav Exercise: A heavy one.
Reputation: 26187
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Wednesday, April 16, 2014
Fluff 'n Buff day

Bent Over Barbell Rows
225x5x4 Sets

Sumo Double Overhand Shrugs
315x10x3 Sets

Kettlebell Swings

32kg x 10 each side x 3 sets

Hammer Curl Ladder 5 reps each arm, 10 second rest between weights
25's - 60's up and down.

Mcgill Big 3 3 rotations

Nice light day. Nothing too heavy, except those dumb swings. They sucked, but wasn't heavy. Nice back pump though. DO THEM!
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