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Old 04-20-2014, 08:31 AM   #2381
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,645
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 189546
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Busy week, missed a few sessions. Got a real quick one in yesterday, gym closed EARLY for the holiday and is closed today. Grrrrrr.....

Squats
135x10 225x10 315x5

Incline Press ~ Unilateral Machine
1 pps x 20/20/20

Seated OHP ~ Unilateral Machine
1 pps x 20/20/20

Tricep Cable Press Downs
150x20 195x12 240x5 150x15 150x10

Outside Rotation
15/15/15

Inside Rotation
15/15/15

Horizontal Rotation
15/15/15

Nothing to fancy, wanted to get blood to the affected area. Done in 40 minutes.
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Old 04-20-2014, 09:05 AM   #2382
ravimolasaria
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Join Date: Feb 2012
Location: India
Posts: 24,245
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
Reputation: 1446064
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Originally Posted by gaspers04 View Post
Squats 135x10 225x10 315x5
Incline Press ~ Unilateral Machine 1 pps x 20/20/20
Seated OHP ~ Unilateral Machine 1 pps x 20/20/20
Tricep Cable Press Downs 150x20 195x12 240x5 150x15 150x10
Outside Rotation 15/15/15
Inside Rotation 15/15/15
Horizontal Rotation 15/15/15
Strong volume ... Enjoy the forced vacation ... ... Keep up the great work brother ...
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Old 04-20-2014, 01:21 PM   #2383
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 4,555
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
Reputation: 143207
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still a good work out GSP
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MEET PR
Squat: 450 @ 116kg
Bench: 301 @118kg
Dead Lift: 501 @118kg
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Old 04-25-2014, 08:42 AM   #2384
Cutty
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Location: Indiana
Posts: 2,332
Training Exp: 3.5 years
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Amino Acids
Reputation: 128998
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Gasp doesn't even lift anymore
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Old 05-03-2014, 08:26 PM   #2385
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,645
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 189546
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Bench Rehab Day

Rotator Rehab w/ Bands

Inside 20/20/20
Outside 20/20/20
Horizontal 20/20/20
Shoulder Shrug 20/20/20

Unilateral Machine Presses

Seated OHP 1pps x20/20/20
Incline 1pps x20/20/20
Seated Chest 1pps x10/10/10

DB Laterals

Front 15x15/15/15
Side 15x15/15/15
Rear 15x20/20/20

Triceps

Cable Push Downs 150x15/15/15
DB Extensions (Floor) 20x10/10/10
OH DB Press 65x15/15/15

DB Shrugs 100x15/15/15
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Old 05-04-2014, 01:30 AM   #2386
ravimolasaria
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Join Date: Feb 2012
Location: India
Posts: 24,245
Training Exp: 10
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Whatever makes me strong
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Originally Posted by gaspers04 View Post
Bench Rehab Day
Rotator Rehab w/ Bands
Inside 20/20/20 Outside 20/20/20
Horizontal 20/20/20 Shoulder Shrug 20/20/20

Unilateral Machine Presses
Seated OHP 1pps x20/20/20 Incline 1pps x20/20/20
Seated Chest 1pps x10/10/10

DB Laterals
Front 15x15/15/15 Side 15x15/15/15 Rear 15x20/20/20

Triceps
Cable Push Downs 150x15/15/15
DB Extensions (Floor) 20x10/10/10
OH DB Press 65x15/15/15

DB Shrugs 100x15/15/15
Nice session Gasper ... How is the shoulder pain right now ... Keep smashing the wts. brother ...
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Old 05-04-2014, 04:10 PM   #2387
RobMoriRB
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Join Date: Apr 2012
Location: London, Ontario Canada
Posts: 4,555
Training Exp: 3
Training Type: Powerlifting
Fav Exercise: Squat
Fav Supp: Mutant Mass
Reputation: 143207
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how did rehab training feel?
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MEET PR
Squat: 450 @ 116kg
Bench: 301 @118kg
Dead Lift: 501 @118kg
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Old 05-04-2014, 04:57 PM   #2388
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,645
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 189546
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Originally Posted by RobMoriRB View Post
how did rehab training feel?
Hurts
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Old 05-04-2014, 06:24 PM   #2389
EliteDreams
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Join Date: Nov 2012
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Nice work big boy
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Old 05-10-2014, 10:20 PM   #2390
gaspers04
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Join Date: Mar 2010
Location: North Central Illinois
Posts: 5,645
Training Exp: 20 yrs.
Training Type: Westside
Fav Exercise: All of Them! Bench, hehe.
Fav Supp: Food
Reputation: 189546
gaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master membergaspers04 is a master member
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Bench Rehab

Outside Rotation w/ Band
20/20/20/20/20

Face Pulls w/ Band
20/20/20/20/20

Bench
Bar x20 135x15 225x5/5/5

Seated OHP ~ Unilateral Machine
1pps x20/20/20/20/20

Incline Press ~ Unilateral Machine
1pps x20/20/20/20/20

DB Laterals;
Front 20x10/10/10
Side 15x15/15/15
Rear 20x10/10/10

Tricep Cable Push Downs
150x15/15/15/15/15

BB Shrugs
405x10 500x10 600x10 700x5
405x20 315x20 225x20
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