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Old 09-14-2010, 01:32 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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9/11/10 - Shoulders

Military Press superset with Lateral Raise
110/5 for 2 sets, 100/5 for 1 set
10/5 for 3 sets

Alternating DB Press superset with Front Raise
30/5 for 3 sets
10/5 for 1 set, 5/5 for 2 sets

Face Pull superset with Rear Delt Raise
70/5 for 1 set, 80/5 for 2 sets
12/15 for 3 sets

Kept the volume on shoulders low since they already took a beating from squats and chest workouts. Did higher rep on rear delts as well since its pretty hard/weird to do 6 seconds negative on that exercise.
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"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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