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Old 12-22-2012, 06:11 PM   #41
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Back

Chins...bw/15, 15, 10, 10, 10

Cur grip hammer pulldowns...2 plates per side/15, 3pps/10, 10, 10

Seated cable row...180/12, 220/10, 240/10

One arm db row...120/8, 140/8, 140/8

Smith machine behind the back shrugs...2pps/8, 3pps/7, 7(3 second pause contraction)

Triceps

Cable pushdowns...60/15, 80/10, 100/8, 110/7

Ez bar skull crusher...80/10, 100/7, 7

One arm overhead db extension ...25/10, 30/10, 10
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Old 12-23-2012, 10:43 AM   #42
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Making it look easy!
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Old 12-23-2012, 01:50 PM   #43
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Making it look easy!
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Old 12-23-2012, 01:57 PM   #44
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12/23/2012

Lying leg curl
80/15, 120/12, 150/12, 190/10, 10

Leg press
315/25, 495/15, 675/12, 855/10, 1035/8

Standing leg curl
70/12, 90/10, 100/10, 10

Leg extension
150/20, 200/15, 220/12, 12

Lying leg raise
Bw/15, 15/12, 20/10, 8(db held between feet)
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Old 12-23-2012, 04:57 PM   #45
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Strong work and excise my tardiness, welcome to MAB!
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Old 12-23-2012, 11:21 PM   #46
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Strong work and excise my tardiness, welcome to MAB!
Thank you bro
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Old 12-23-2012, 11:35 PM   #47
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now its time to FEEEEEED those muscles on xmas right? lol keep up the good work karim
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Old 12-24-2012, 12:05 AM   #48
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now its time to FEEEEEED those muscles on xmas right? lol keep up the good work karim
Scheduled re-feed today!!!!! Putting it away
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Old 12-24-2012, 03:12 AM   #49
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Great going Karim ... keep up the hard work ...
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Old 12-24-2012, 11:45 AM   #50
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Merry Christmas!
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