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Old 09-29-2011, 01:35 PM   #321
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9/29/2011

‡All DB are Fat Grip

Bi's

Alternate standing curls
30x8, 35x6, 40x6, 40x6 (PR)

Hammers with Tri Bar
72.5x8, 72.5x6, 72.5x6

Wide BB Curls
65x6, 65x6, 65x6

Preacher
70x6, 55x6, 45x8

Reverse Curls
42.5x8, 42.5x8, 42.5x8

★★★★★

AX SuperSize™!
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Old 10-02-2011, 09:22 PM   #322
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10/2/2011

Quick little Bi workout

DB Curls
20x12, 20x12, 20x10

Standing Easy Curl Bar knees bent
75x8, 75x8, 75x8

Tri bar Hammer Curls
70x8, 70x8, 70x8
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Old 10-03-2011, 12:48 PM   #323
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10/3/2011

Back & Abs

Seated Row
155x8, 200x6, 200x6, 220x6

Wide Lat front Pull down
137.5x6, 137.5x6, 137.5x6

4" Close Grip Lat pull down
100x8, 100x8, 137.5x6, 150x8

Hammer Strgth ISO low Row
140x8, 180x6, 180x6

Abs
Hanging toes to eyes
10, 10, 10, 10

Side bends
25x10, 25x10, 25x10

^ 30 seconds between all abs work

★★★★★

Went into this felling a little ill, but just pushed through it.
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Old 10-10-2011, 01:40 PM   #324
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10/10/2011

Back & Abs

Close Grip pull down
110x8, 170x8, 190x8, 210x6

Wide Lat Pull Down palms in
137x6, 137x6, 137x6

Two hand lat pull down see (Mek's video in his log)
137x6, 162.5x6, 162.5x6, 162.5x6

Io-Lat Low Row
90x10, 90x10, 90x10

Abs
Hanging Toes to eyes
10, 10, 10

Cable Side bends
40x10, 60x10, 60x10

Cross body twist both sides
50x8, 50x8, 50x10

★★★★★
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Old 10-11-2011, 01:02 PM   #325
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10/11/2011

Chest

Flat
135x8, 225x6, 235x6, 245x4

Incline DB
50x8, 60x8, 60x8

Decline
135x10, 135x6, 135x6

Pec Dec
150x10, 225x6, 237.5x6, 250x6


★★★★★

Feeling pretty damn good!
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Old 07-27-2012, 05:25 PM   #326
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Time to ramp this up again...

Been hitting PR's like Ike pimp slapping Tina...

More to come and i'll post up some of my most recent workouts
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Old 07-27-2012, 08:51 PM   #327
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Welcome back hombre.
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Old 07-28-2012, 07:44 AM   #328
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7/12/2012

Chest/Back

Chest
Flat Bench
135x8, 225x6, 245x6

Hammer Strength Decline
270x6, ‡320x6 PR (maybe)‡, ‡330x6 -NOW THAT'S A PR!‡

Hammer Strength Incline
140x8, 140x6, 140x6

Pec Deck
150x10, 150x10, 150x8

Back

Cybex Med Grip low row
80x6, 80x6, 80x6

Close grip lat pull down
112.5x8, 150x6, 150x6

Wide lat pull down (front)
100x6, 100x6, 100x6

★★★★1/2
BDW - 184.4
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Old 07-28-2012, 10:34 AM   #329
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7/13/2012

Legs

Wide Leg Press
290x8, 560x6, 650x6, 750x6
For Reps - 290x16

Calves w/Leg press machine
290x35, 290x20, 290x20

Hack Squat
140x6, 190x6, ‡200x6PR‡

Leg extension
80x15, 80x17, 80x15

Leg Curls
65x10, 65x10

★★★★
BDW - 186.4 (all water)
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Old 07-28-2012, 10:35 AM   #330
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7/16/2011

Back

Med grip Cybex low row
80x8, 100x6, 120x6

Fat grip Db Row
80x6, 80x6, 80x6

Wide grip lat pull down
100x6Fr/6bh, 100x6/6, 100x5/5

Fr/bh = front/behind

Close grip pull down
100x8, 100x8, 100x8

★★★1/2
BDW - 184.4
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