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Old 05-16-2011, 04:13 PM   #1
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Default Crucified on the Tree of Woe

Have not posted in awhile but this is what I have been up to with some help from my Good Friend Hedan

1) Chest Dips with 100lbs Hanging on the chain for 10 sets for 8-10 reps

2) Flat BB Press light 205 x 5 x 8

3) Flat DB Flyes - 30x3x12

4) Rear Delt Work - Rear Delt Flyess - 40's x 5 x 12-15,

5) Over Head DB Press - 60's each Hand x 5 x 8,

6) BB Skull Crushers - 110x5x 8-10,

7) Over Head DB Triceps Extensions - 40'sx5x5-8
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Old 05-16-2011, 04:31 PM   #2
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Great log title. Subbed.
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Old 05-16-2011, 04:46 PM   #3
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Solid smashing Max. Subbed!
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Old 05-16-2011, 05:17 PM   #4
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Word..Its going to get raw..
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Old 05-16-2011, 05:42 PM   #5
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I am going to have to go up higher on the weight on the chest dips.. Next time atleast 150
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Old 05-16-2011, 06:27 PM   #6
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Old 05-17-2011, 03:05 PM   #7
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Strong Work out 2 day for light weight -

1) Deadlifts and over head Sledge Hammer to tire super set- Deads @ 5 sets 315 for reps, 20lb Sledge to tire for 5 sets @ 25 reps,

2) Pull Ups with 25lbs on chain Belt - 5 x 12

3) Bent Over DB Rows 120 @ 5 sets at 10-12 reps ( Way to light)

4) BB Shrugs @ 315 for 5 sets for 12 reps,

5) Good Mornings 5 sets x 50lbs for 15 reps

6) DB Curls at 40lbs for 8 sets @ 8-10 reps
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Old 05-18-2011, 03:51 PM   #8
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1)Squats -135-225 @ 5sets 10-15 reps SuperSets wth weighted V-ups5x25

2 ) Step Ups @135lbs @ 5 sets12-15 each leg then last 2 sets were @ 25 each leg Super Set with Hack Squat @ 135 @ 5 Sets @ 25 reps

3) Body squats Super Set wth Body weight pistols -5 set @ 25 reps,

4) SLDL @135lbs for 5x12 reps Super Set with Ab Wheel 5x 25 rolls,

5) BB fore Arm Inward Curls 100 x 5 x 30reps super sets DB Wrist Flips with 15lbs 5 x 15

6) Standing Calf Raises 5 x 300 x 40 with Roman Chairs Super Set 5 x 30
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Old 05-18-2011, 04:15 PM   #9
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Lots of volume Max. SFW!
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Old 05-19-2011, 06:04 PM   #10
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Default

Thursday - Light Work


1) Flat Db Press - 65x10x10

2) Chest Dips (Body Weight) - 5 x 12

3) OH DB Press With DB Side Lateral Super Set
Db Press- 40 x 5 x 10
DB Side Laterals- 15x5x12

4) Flat DB Skull Crushers- 25x5x12

Tomorrow is Heavy Work
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