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Old 09-27-2013, 07:13 PM   #23
linedriver465
linedriver465
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Join Date: Oct 2012
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9/23: Shoulders and Biceps
Standing OHD Press: 105 x 12, 9, 9 -> increase to 110; had to fight tooth and nail for that extra rep lol

Seated DB Arnold Press: 35x15/7/7/5/5

Seated Smith Machine OHD Press: 50x12/6/6/6/5 -> slight regression :/

Seated DB Lateral Raises: 10 x 17/7/7/7/6

Bent Over DB Fly (head resting on incline bench): 7.5x22/11/9/7/7 -> increase to 10

Standing Alt DB Curls: 35 x 16/9/7/7/6 -> increase to 40

Standing Cable Curls: 75x20/10/8/6/7 -> increase to 80

9/25: Back, Traps, Forearms
Deadlift
365x5,5,7 -> increase to 370

Pendlay Rows: 165 x 12/7/6/5/5

Pullups/Lat Pull downs
Bwx13/7
120x11/9/8/8/8

Cable Low Row: 135 x 14/8/7/7/7

Power Shrugs (had to deadlift off the ground since the rack was occupied; didnít push it)
135/225/315/405x10
315x15

BB Static Holds/Wrist Curl/Reverse Wrist Curl Triset
225 x 30s, 29s, 27s
WC: 60 x 15, 12, 10
RWC: 30 x 15, 12, 10

9/27: Chest and Triceps
Flat BB Bench: 195x10,7,6 -> +1 rep on the first set, but same total reps as last week :/

Incline DB Bench: 50 x 20/7/6/5/5 -> increase to 55

Mid Pulley Cable Crossover
25x32/30
35x18/15/15
40x12/12 -> 40 is a good starting point with this machine next week

CGBP: 95 x 22/10/9/7/6 -> increase to 110

Flat BB Bench -> should have been the second exercise but I accidently left it out last week and just realized I forgot to complete the 40 rep goal in 5 sets with 30s rest bulldozer sets
135x10/4/4/3/3 -> wowwww haha. Humbling to say the least

Hi Pulley Rope Tricep Pushdown
35x17/7/6
30x9/6/6/5 -> next week use 25 with this machine to hit 70 reps

Abs + Shoulder Health Ė 2 sets each
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