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Old 08-21-2009, 03:48 PM
Gregsimo Gregsimo is offline
Gregsimo is on a one way road to mass gaining
Join Date: Apr 2008
Posts: 991

Traps and forearms day today.

Seated DB shrugs w/ cable static hold
- 40's*15 + 90lbs for 32secs, 40's*13 + 90lbs for 27secs, 35's*14 + 90lbs for 21secs

Smith machine behind back shrugs
- 154*11, 165*10, 187*7, 209*5 (last time i did these i only got 2 reps at 209 so i am really happy with my progress on these going to do 215 next time)

Bent over lateral
- 20's*12, 25's*9, 27.5*8

Reverse curls w/ Db hammer curls
- 40*10 and 20's*10, 40*8 and 20's*7, 35*11 and 15's*10, 35*9 and 15's*8

BB wrist curls
- 40*14, 40*11, 35*12

Static holds
- 100 for 49 seconds (need to work on this, my concentration wasnt 100%)

In all this was a great workout, i beat my PB on traps and my rear delts are coming along nicely, just need to start increasing my strength on reverse curls as ive been stuck using 40lbs for 5 weeks now, although i have gone from doing 7 reps to 10 in that time.
Do or do not, there is no try.
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