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Old 09-16-2012, 02:41 AM   #1
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(1.) Getting strong enough to lift the kegs at work is my main focus
(2.) After that I will focus on my belly.
(3.) At the end of the year I am shooting for a 300lb. deadlift, squat, and a 200lb. bench.

I am 5'10" and right now 220 lbs.

I got this workout from here. It is a powerbuilding workout that really spoke to me.

DAY A. The Day A workout is a full body workout, with a focus on bench press, squats, and triceps.

Squats. 3 sets of 6 reps, using the same weight.
Bench Press. 3 sets of 6 reps
Dumbbell Rows. 2sets of 8 reps.
Upright Rows. 2 sets of 8 reps.
Seated Overhead Tricep Extensions (w/dumbbell). 2 sets of 8 reps.

DAY B. The Day B worlout is a full body workout with a focus on deadlifts, shoulders, and biceps.

Deadlift. 3 sets of 3 reps.
Seated Overhead Press. 3 sets of 8 reps.
T-Bar (or Barbell) Rows. 2 sets of 8 reps.
Dumbell or Incline Bench Press. 2 sets of 8 reps.
Barbell or Dumbbell Curls. 2 sets of 8 reps.
Obsessed is a word the lazy use to describe the dedicated

Last edited by begota; 09-17-2012 at 02:39 AM.
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