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Old 09-09-2013, 08:51 PM   #11
muscle_g
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Join Date: May 2010
Location: South Carolina
Posts: 1,388
Training Exp: lifting since 12yrs old
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Monday 9/9/13 Heavy Bench

Warm-Up
Side Raises: 5x12, 10x12
Hammer Curls: 10x15, 15x15
Mini-Band Pec Flyes: 2 sets of 20

Bench Press
45x12, 2 sets
95x8
135x5
185x3
215x5
225x5
235x5
245x5
255x4, no spotter so I didn't try for a 5th

Close-Grip Bench w/Slingshot(thumb-length from smooth)
275x3
275x5

Med Neutral-Grip Pulldowns
90x12
110x12
130x12
Seated Cable Rows
75x12
100x12
125x12

Rear Delts on Pec-Dec
70x12
85x12
100x12

Lying DB Skullcurshers
30x12
40x10
50x4, BURNT!!
25x15(one-armed)
Hammer Curls
25x12
30x12
35x12

Machine Shrugs(static hold)
160x12
180x12
200x12

ABS

(That was it, pretty good workout. Didn't go very heavy on my back work because it was a little sore today.)
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