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Old 10-31-2011, 04:20 PM
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Join Date: Sep 2007
Location: North East U.S.A.
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33 days

Sunday Evening

Squat
210x8, 3 sets

All reps (for back) held at top contraction for 1 second

Chinups
BW+10, 20, 30 40, 50, 55, 45, 35, 25, 15x5

T-Bar
150x5, 3 sets
150x10

superset with Band Stiff Arm Lat Pulldown

Active Rest:

OH Press
110x5, lots of sets

1 Arm Rope OH Press

Monday

Bench
205x10, 4 sets

superset with

Crunches

DB Bench
82x10, 3 sets

superset with

Deadlift
321x5, 4 sets

Suspended Pushups
BWx10, 3 sets

OH Press
90x5, 2 sets

1 Arm OH Rope Press

Active Rest:
Chinups
BWx5

Band Rows
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James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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