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Post by papajohnkicks on Sept 7, 2011 20:15:26 GMT -5
bench w/2 board
225x3
275x3
315x3
365x1
405x1-felt really good but I felt something giving in my right pec and stopped here.
pushdowns
80x20x2
90x20
100x20
db overhead tri ext
90x12x3
csr-3 plates
5 sets of 10
v-grip pulldowns
100x10x3
green band face pulls
100 reps total
kb raises- supersetted front/side/rear
15's x10x3x3
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Post by firedrake on Sept 8, 2011 19:54:29 GMT -5
Solid!
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Post by papajohnkicks on Sept 9, 2011 19:48:36 GMT -5
ssb squats w/180 in chains off 12inch box
65x2
155x2
245x2
335x2
385x1
425x0
335x3
ghr
3x10
hack squat-4 plates
3x10
g band leg curls
3x20
pulldowns
150x10x6
ab pulldowns
60x25x4
lying leg lifts
4x25
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Post by papajohnkicks on Sept 11, 2011 19:22:38 GMT -5
incline bench
265x5x5
hammer press
180x20x3
bw dips
3x10
orange band pushdowns
4x20
pullups
4x10
g band face pulls
4x20
kb rear delt swings
15'sx10x3
hammer curls
45'sx10x3
ab work
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Post by papajohnkicks on Sept 12, 2011 20:47:47 GMT -5
deadlifts using a squat bar w/quaded mini's
145x1
235x1
325x1
375x1
415x1
435x1 PR
325x3
safety squat bar GM squat
155x5
205x5
245x5
thor ext
115x15x2
ghr
4x20
hammer oulldowns
250x10x3
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Post by papajohnkicks on Sept 14, 2011 22:42:16 GMT -5
bench w/80lbs in chains
135x3
185x3
225x3
275x3
315x1
340x1 (5lb pr)
225x10
wide grip
225x10
jm press w/80lbs in chains
barx10
95x10
football bar pushdowns
100x20x3
football bar pulldowns
200x10x6
db side raises
25'sx10
30'sx10
35'sx10
45'sx10
50'sx10
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Post by Justin Mason on Sept 14, 2011 22:45:27 GMT -5
Good work on the PR... at least somebody got one today
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Post by papajohnkicks on Sept 21, 2011 22:23:32 GMT -5
cambered bar bench w/100 lbs in chain
+2 board
135x5
185x3
225x3
245x3
275x1
315x1
c-grip bench
135x10
185x10
225x10
275x10
green band pushdowns
4x10
pulldowns
3x10
csr
3x10
hammer pullovers
3x10
bradford presses
95x20x3
rear delt work w/sled
50ydsx4
hammer curls w/fat gripz
3x10
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Post by papajohnkicks on Sept 23, 2011 22:03:34 GMT -5
de squats w/green bands
325x2x6
speed pulls w/quaded mini's
235x1x6
ghr w/30lbs in chain
3x10
rev hyper
2x15
seated rows
120x20x3
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Post by papajohnkicks on Sept 26, 2011 21:51:55 GMT -5
3.5" def pull w/reg bar
135x5
225x3
315x1
405x1
455x1
495x1
515x1
ssb pause squats
155x10,8,5
thor ext
3x12
pulldowns w/football bar
200x10x3
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Post by papajohnkicks on Sept 28, 2011 22:46:29 GMT -5
swiss bar floor press
135x3
185x3
225x3
275x3
315x1
340x1 pr
275x5
db incline press
80'sx10
85'sx10
90'sx10
skull crushers w/mini band ran under the bench
75x8 super setted w/push awaysx8, then back to skull crushersx8 for 3 sets
g band pushdowns
4x20
bent over rows
135x10x2
185x10x2
kb rear delt
3x10
abs
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Post by papajohnkicks on Oct 4, 2011 18:34:46 GMT -5
cambered bar squats
155x3x2
205x2
245x2
295x2
335x2
385x2
425x1
475x1
515x1
ssb gm's
3x10
ghr
3x10
csr
3x10
one leg press
3x10
abs
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Post by papajohnkicks on Oct 9, 2011 18:18:47 GMT -5
10/5/2011
bench off chains, started about a inch off the chest
135x3
175x3
225x3
275x3
315x3
335x1
365x1
385x1 pr
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Post by papajohnkicks on Oct 9, 2011 18:21:26 GMT -5
10/7/2011
de squat w/g bands
145x5
195x3
235x2
285x2
325x2
375x2x4
speed pulls w/quaded mini's
235x1x6
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Post by papajohnkicks on Oct 9, 2011 18:24:51 GMT -5
speed bench w/mini's
155x3x9
*alt grips
incline db
80'sx12x3
skull crushers w/mini band ran under the bench
75x8 super setted w/push awaysx8, then back to skull crushersx8 for 3 sets
g band pushdowns
4x20
seated rows w/football bar
130x20x3
db delt raises
10x10x3 sets
abs
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