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Old 01-06-2012, 01:39 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: 5,161
Default Jan. 5

Back & Chest Hypertrophy

Incline BB:
135X10
135X10
145X10
145X10
145X10

Pull-ups (2 sets of ea. wide, shoulder-width, close, chin-up, v-grip):
BWX10
BWX10
BWX10
BWX10
BWX9
BWX10
BWX10
BWX10
BWX9
BWX7

DB Bench:
50X10
50X10
50X10
50X10
50X10

Decline Smith Machine:
90X10
110X10
140X10
140X8
140X8

Machine Flies:
100X10
110X10
120X10
130X10
130X10

BB Rows:
135X10
135X10
135X10
135X10
135X10

Back Ext:
25X10
25X10
25X10
25X10
25X10

Jackknives:
BWX15
BWX15
BWX15

Frog crunches:
BWX15
BWX15
BWX15

Seated Rotation:
10X15
10X15
10X15
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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