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Old 05-15-2013, 06:06 PM  
linedriver465
linedriver465
Work, Eat, Train, Sleep, Rinse, Repeat
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Join Date: Oct 2012
Posts: 1,840
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**TIME to STOP Spinning my wheels and GET FOCUSED. New routine will encourage progression every workout and is based around the rep goal methodology

5/15: Upper 1, Rep Goal Routine

Flat Bench
45x15,10
75x8
105x6
135x5
165x3
195x1
215x1
195x 8, 6, 6, 5 -> hit 25 reps over 4 sets; increase to 200lbs

Blue Band Pull Aparts (between bench sets): 9 sets x 8 reps

1-arm BB Row: 60x20,17,15 -> hit 40+ reps in 3 sets; increase to 70lbs

Seated DB Arnold Press: 35 x 13, 11, 10 -> hit 30+ reps in 3 sets; increase to 40lbs

Seated Cable Low Row: 152.5 x 13, 11, 10 -> hit 30+ reps in 3 sets; increase to 160lbs

Ripptoe Skullcrusher: 75 x 10, 9, 8, 7 -> repeat until I hit 35 reps over 4 sets

BB Curl w/ Fat Gripz: 60 x 12, 10, 8 -> hit 30 reps in 3 sets; increase to 65lbs

Leaning Cable Lateral Raise: 15 x 15, 12, 10 -> hit 35+ reps in 3 sets; increase to 20lbs
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