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Old 03-07-2009, 02:50 AM
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HardCory HardCory is offline
HardCory is working towards a lean 200
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Join Date: Nov 2008
Location: Reno, NV
Posts: 5,162
Default Mar. 6

Standing Strapped Dumbbell Shrugs: 90X8, 100X6, 105X6, 115X4

Reverse Incline Dumbbell Shrugs: 60X12, 65X12, 70X12

Reverse Barbell Shrugs ss w/ Barbell Shrugs & Concentric Shrugs: 3XFailure

Thera Band Neck Raises: 3X30

Standing Isolated 1-Handed Lateral Raises: 15X12X2

Barbell Upright Rows (wider grip): 85X10, 95X8, 105X6, 115X4

Smith Machine Military (bar brought down only to chin): 2PX8, 2P+1/4's X8, 2P+1/4's + nickles X6

Seated Lateral Raises (Triple drop, 1st 2 weights failure, last weight held for 30 sec): 30/20/10, 25/15/5

Vertical Dumbbell Presses (3XFailure w/ partial reps): 40

Later in the day cardio: 20 min of HIIT on treadmill

Can't complain about this shoulder workout, worked extremely well. When I'm done with this I should be close to where I want to be, just go to allow my problem areas to catch up.
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