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Old 05-19-2010, 02:52 PM   #17
big_swede
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Join Date: Apr 2010
Location: sweden
Posts: 11,730
Training Exp: 5
Training Type: Strongman
Fav Exercise: Cable flyes
Fav Supp: Celltech
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Went to the gym tonight and did 1h20min shoulder w/o. Had a lot of power today and felt like i was going to explode, nothing seemed impossible and that is a great feeling!

OH Push press with hang and clean on the first 3 reps
12x90
10x110
8x130 <- this was my previous PB for reps, but was to d*mn easy today so added 25lbs
5x155
6x155
5x155
20x70 finisher
DB Presses, Arnold style for 6 then 4 regular per set for 5 sets with 50lbs DB
Cable Upright rows 2 dropsets
4x130->4x90->8x45
DB Lateral raises superseted with front raises 6+6 with 22lbs DB, 4 sets short rest.
Seated Reverse DB Flyes
12x35
12x35
12x35
12x50
BB Shrugs
10x160
10x220
Behind back shrugs in smithmachine, with bent arms as high as possible and hold on top
This was the exercise that f*cked my left levator scaplulae months ago so taking it easy on this
10x80
10x120

Cable crunches
20x130lbs + benchcrunches 10xbw with 1minute hold on top at last rep
20x130lbs + benchcrunches 10xbw with 1minute hold on top at last rep
20x130lbs + benchcrunches 10xbw with 1minute hold on top at last rep

Good w/o today but cant wait for tomorrows squat session, gonna be BRUTAL!
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