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Old 02-28-2012, 08:51 PM   #971
gaspers04
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HA! I really hate this cardio sh!t, but....
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Old 02-28-2012, 08:56 PM   #972
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Rep Bench Day

Bench w/u
135x15 225x15

Bench Work ~ Rest Between Sets; 30,30,60,60,90 & 120 seconds.
315x7/5/3/3/4/4/3

Oly BB skull Crushers
135x5/5/5/5/5

Body Weight Bench Dips
10/10/10/10/10

DB Laterals
25x10/10/10/10/10

Prone DB Laterals
25x10/10/10/10/10

45lb. Plate shrugs (each Hand)
50/50

~Thats all, nice and easy!
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Old 02-29-2012, 10:02 AM   #973
J_Byrd
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Fav Exercise: Squat
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Looks like the bench is coming back nicely
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Old 02-29-2012, 10:03 AM   #974
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Nice and easy?

Strong and easy.
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Old 02-29-2012, 04:46 PM   #975
gaspers04
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Thanks guys. The weight is moving smoothly with no issues yet. I think that my strength should eeturn fairly quick.
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Old 03-01-2012, 07:32 PM   #976
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Squat Day

Squat w/u, Full ROM
135x5 225x5 ~ 5 sec. hold at the Bottom.

Box Squats
315x5/5/5/5/5 405x2/2/2/2/2 500x1/1/1/1/1 ~30 sec. rest between sets.

Leg Extensions
135x15/15/15

BB Rows
135x10 w/u 225x8/8/8/8/8 ~30 sec. rest between sets.

Lat Pull Downs w/ Tricep Rope
100x15 125x10 150x8

Seated Calves
200x10/10/10/10/10

All in all a grade A training session.
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Old 03-01-2012, 07:34 PM   #977
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Great squat day Gaspers!
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Old 03-01-2012, 07:40 PM   #978
gaspers04
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Thanks Buddy!
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Old 03-01-2012, 08:43 PM   #979
gaspers04
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Join Date: Mar 2010
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Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 187567
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Quads are screaming already...going to be fun tomorrow boys! Ugh...
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Old 03-01-2012, 08:59 PM   #980
Mr.Silverback
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Quote:
Originally Posted by gaspers04 View Post
Squat Day

Squat w/u, Full ROM
135x5 225x5 ~ 5 sec. hold at the Bottom.

Box Squats
315x5/5/5/5/5 405x2/2/2/2/2 500x1/1/1/1/1 ~30 sec. rest between sets.

Leg Extensions
135x15/15/15

BB Rows
135x10 w/u 225x8/8/8/8/8 ~30 sec. rest between sets.

Lat Pull Downs w/ Tricep Rope
100x15 125x10 150x8

Seated Calves
200x10/10/10/10/10

All in all a grade A training session.
Oh yeah baby!!! Freakin strong work, and your pauses make me feel weak

Silverback Barbell
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