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Old 09-14-2010, 01:23 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Light-Heavyweight
 
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085
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9/6/10 - Chest & Back

BB Bench superset with DB Fly
175/5 for 1 set, 155/5 for 4 sets
15/5 for 5 sets

DB Incline superset with DB Incline Fly
40/5 for 1 set, 45/5 for 4 sets
15/5 for 5 sets

Pullup superset with DB Row
5 for 3 sets, 4 for 1 set, 3 for 1 set
45/5 for 5 sets

BB Row superset with Seated High Row Machine
75/5 for 5 sets
90/5 for 5 sets

The 1st exercise of each superset is done 2 seconds negative and 1 second positive.
The 2nd exercise of each superset is done 6 seconds negative and 2 seconds positive.
__________________
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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