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Old 10-04-2012, 07:35 AM   #151
Bill
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10/4

standing db press
30 x 12
50 x 12
70 x 12

upright row. wide grip
65 x 12
85 x 12
95 x 12

arnold press
25 x 12
35 x 12
45 x 12

front, side and rear db raises
15's x 3 x 12 for each
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Old 10-04-2012, 08:23 AM   #152
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Shoulder pump?
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Old 10-05-2012, 07:33 AM   #153
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Bill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machine
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Yeah buddy!!! getting my swole on. super pump

10/5 (as always, no locking out anything and stopping short of bottom range

bench
135 x 20
165 x 20
205 x 20

db incline/cable crossover
60's x 14 / 30 x 20
45's x 16 / 30 x 20
35's x 20 / 30 x 20

dips/pushups wide
15/10
10/7
9/5
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Old 10-06-2012, 09:57 AM   #154
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10/5 (as always, no locking out anything and stopping short of bottom range

bench
135 x 20
165 x 20
205 x 20
Good lord, after 20 reps with those first 2 sets I would have went for the donuts. Nice.
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Old 10-07-2012, 12:46 PM   #155
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Bill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machine
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Good lord, after 20 reps with those first 2 sets I would have went for the donuts. Nice.
mmmm donuts.


10/7


preacher curl/bb extension
30 x 12
40 x 12
60 x 12
70x12/bb ext 100 x 12

DB Hammers/Cable Pushdowns
25's x 12/50 x 12
35's x 12/60 x 12
40's x 12/80 x 12
50's x 10/100 x 12

BB curl/CGBP
45 x 12/135 x 12
55 x 12/155 x 12
65 x 12/175 x 12
75 x 12/195 x 12
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Old 10-08-2012, 07:37 AM   #156
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Bill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machine
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10/8

wide grip bench (hands outside ring)
135 x 15
155 x 15
185 x 15
205 x 15

DB press neutral grip
40's x 15
60's x 15
80's x 15
100's x 10

cable crossovers/dips
30x10/10
40x10/10
60x10/10

pushups
x 20
x 16
x 15
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Old 10-10-2012, 07:27 AM   #157
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Bill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machine
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10/10

leg extension
40x10
50x10
60x10
70x10

front squat
95x10
115x10
135x10
155x10

leg press
2 minutes 3 plates side
2 minutes 2 plates

sldl
135x10
185x10
205x10
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Old 10-12-2012, 06:45 AM   #158
Bill
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Bill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machine
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10/12

seated db press neutral grip
40x12
50x12
70x12
80x8

side raises
15x12
20x12
25x12

rear delt machine
3x12

upright rows
135 x 8
stopped because my grip/forearms were fried. couldnt hang on to bar. was supposed to do shrugs as well

bb strict press
95x37

decided i will do my first pl meet this Jan. dont have any specific goals in mind, except it will get hubbard off my back about doing a meet
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Old 10-12-2012, 01:31 PM   #159
BendtheBar
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BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
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Originally Posted by Bill View Post
decided i will do my first pl meet this Jan. dont have any specific goals in mind, except it will get hubbard off my back about doing a meet
That would be enough to motivate me.

Good luck.
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Old 10-13-2012, 11:16 AM   #160
Bill
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Bill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machineBill is a lifting machine
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10/13

db curls
20x12
30x12
40x12

cgbp
135x12
185x12
225x12
245x12

preacher curl machine
54x12
76x12
98x11

oh rope ext
70x12
100x12
120x12

1 arm preacher curl
15x12
20x12
20x12

1 arm oh ext
20x12
30x12
40x7

chin ups
x5

pushups
x34

My arms feel like they are going to burst open
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