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Old 03-19-2004, 09:51 AM
workhardplayhard workhardplayhard is offline
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Join Date: Feb 2004
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

Friday-shoulders

warm-up
lateral raises 2 sets 20 x 5#
behind neck smith presses 2 sets 15 x 45#

lateral raises drop set 10/10 x 15#/10#
ss w/ smith presses
12 x 95#
7 x 135#
10 x 185# static & negatives
no super set instead 1 giant drop set
8 x 95# drop
8 x 90#
6 x 80#
6 x 70#
? x 45#
Grow delts! GROW!

shoulder rows w/rope, partner pulling elbows back for stretch
3 sets dropped 6/6 x 45#/30#

leaning lateral raises
3 sets 10 x 15#

behind back shrugs
3 sets 10 x 45#

*someone is on the on pec-deck so no reverses today

high pulley abs
20 x 50#
15 x 70#
12 x 110#
7 x 140#
drop 25 x 80# drop 35 x 60#

HIIT cardio on lifecycle bike 9500HR
5 min warm up
next 5 minutes: 1 min level 25 @ 38rpm (REALLY slow)
1 min level 5 @ 75rpm
next 10 minutes: 30 sec level 5 @ 75rpm
1 min level 25 @38 rpm (not enough resistance for me on this bike)
3 min warm down
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