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Old 12-24-2012, 04:08 PM   #471
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12/24/2012

Legs

Extension
95x12
95x12

Leg Press
470x6
560x6
560x6
560x6
650x6
740x6
740x6


Seated Calves
90x15
90x15
90x16
90x14

Extension
110x10
140x8
170x8
‡200x6PR‡

Leg Curl
80x10
80x10

★★★★1/2
BDW - 195.4

Last workout for 2012!

Revamping all workouts for 2013

So much for going light
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Old 12-24-2012, 04:13 PM   #472
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Last workout?
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Old 12-25-2012, 03:01 AM   #473
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Big time leg press,shnap!
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Old 12-25-2012, 10:16 AM   #474
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Making them leg presses look easy.
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Old 01-08-2013, 10:13 PM   #475
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01/08/2013

Back & Rear Delt

Close 4" grip lat pulldown
100x8
150x8
150x6

Hammer Strength low iso row
90x10
180x8
180x8

Wide grip lat pull to front
100x8
100x8
100x8

Rear delt machine
90x8
110x6
110x6
120x5

Seated Row under & over hand
100x10 under
100x6 over
100x6 under
100x6 over

★★★
Gym BDW - skipped

14 days off and still not 100%, but it will do for today
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Old 01-08-2013, 10:24 PM   #476
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That'll do pretty good.
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Old 01-09-2013, 11:04 AM   #477
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I just discovered the close grip pull downs. Burn baby burn!!
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Old 01-09-2013, 11:53 AM   #478
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Quote:
Originally Posted by emekajokammor View Post
I just discovered the close grip pull downs. Burn baby burn!!
I learned close grip from Skip Lacour years ago!! Very effective...full range!
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Old 01-09-2013, 02:14 PM   #479
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1/9/2013

Chest & Tri

Decline Hammer Strength
90x10
180x8
270x8
270x8

Flat close grip
135x15
225x5
135x10(knuckle busted.. blood)
135x11

Leaning Pec Dec
200x6
200x6
200x6

Incline
180x6
180x6
180x6

Tri
Triangle press down
100x8
100x8
100x8

Reverse
60x15
60x12
60x10

Tri extension (20 sec rest)
90x8
80x8
65x10
50x12

★★★
Gym BDW - 197

Felt really weak today and it shows. Oh.. 4 hours sleep last night... if that.
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Old 01-09-2013, 02:48 PM   #480
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looks strong for a weak day
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