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Old 04-08-2004, 10:39 AM
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Default Re: Journey to the Ms. Galaxy: Where a Hard Woman Is Good To Find!

THURSDAY- CHEST and BACK

bent over BB rows in power rack (used the long bar. I can go heavier since the center of gravity is different than the small BB.)
warm-up
45# x 8 2 sets

1 set of supinated then pronated grips - 8 total sets
55# x 12 2 sets
65 x 10 2 sets
95 x 7 2 sets
115 x 4 2 sets

All 3 bench presses were taken up. What are the odds?
So...
machine press
warm-up
20# x 8 2 sets

50 x 10
60 x 8
60 x 5 2 sets

super wide grip pull-downs in front
50# x 12
50 x 10
60 x 7
60 x 4 30 sec. static hold on last rep

incline press- 1 dropset
30# x 8
25 x 8
20 x 8

1-arm isolation row machine -20 sets per arm
20# x 10 7 sets no rest on these
30 x 8 2 sets
40 x 6 2 sets
30 x 8 3 sets
25 x 10 2 sets
20 x 12 3 sets
20 x 15 1 set

behind close grip pull-downs w/ neutral grip
done as giant reverse drop sets
40# x 12
50 x 8
60 x 5
70 x 3
then repeat total set 3 more times

pec-deck crossovers -1 arm at a time
10# x 12
20 x 10
30 x 8

pull-ups
3 sets to failure w/ stretching and statics
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