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  #21  
Old 02-24-2010, 04:22 PM
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bigironcross bigironcross is offline
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Tuesday, 2/23/2010, Chest and Bis

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 3X225X10, 1X225X8
Inclined Flyes, 4X55X10
Standing Dumbbell Curls, 4X30X10
Standing Alternating Dumbbell Curls, 4X30X5
Standing Alternating Dumbbel Hammer Curls, 4X30X10
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  #22  
Old 02-26-2010, 08:50 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Friday, 2/26/2010, Back, Delts and Tris

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Seated Angled Shoulder Press, 4X200X10
Back Extension, 4X280X40
Single Pulley Standing Tricep Pressdowns, 3X150X15, 1X150X12

Couldn't get on the Rear Delt machine. Stilling being a bad boy. Only got two workouts this week.
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  #23  
Old 03-02-2010, 07:43 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 3/2/2010, Bis and Tris

Standing EZ Barbell Curl, 4X60X12
Standing EZ Barbell Tricep Press, 2X60X20, 2X60X16

I'm home with a sore throat today. Hope that I feel better tomorrow.
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  #24  
Old 03-08-2010, 08:29 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Monday, 3/8/2010, Back

Warmup, Crunches, 4XBWX100
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X140X10
Seated Rear Delt, 4X100X10
Back Extension, 4X280X40

I was off sick all last week. Feeling much better this week. Dropped the weight and starting over.
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  #25  
Old 03-09-2010, 12:12 AM
Gregsimo Gregsimo is offline
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Quote:
Originally Posted by bigironcross View Post

I was off sick all last week. Feeling much better this week. Dropped the weight and starting over.
You'll be back to 100% in no time, nice workouts tho and keep up the good work
__________________
Do or do not, there is no try.
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  #26  
Old 03-10-2010, 04:48 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 992
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Tuesday, 3/9/2010, Chest

Warmup, Crunches, 4XBWX100
Flat Bench Press, 1X135X10, 4X205X10
Inclined Flyes, 4X45X10
Inclined Bench Press, 4X135X10

Still amazed by how weak you get after one week of being sick. I know that it will come back after a few workouts. I'm thinking of lowering my reps from 10 to 6 and increasing my sets from 4 to 6.
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  #27  
Old 03-11-2010, 02:48 AM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
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Wednesday, 3/10/2010, Legs and Bis

Squats, 4X135X10
Angled Leg Press, 4X180X10
Angled Calf Raises, 4X300X20
Prone Leg Curls, 4X120X10
Leg Extensions, 4X120X10
Standing Straight Bar Curls, 4X50X10
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  #28  
Old 03-11-2010, 07:14 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Thursday, 3/11/2010, Shoulders & Bis

Seated Angled Shoulder Press, 4X180X12
Seated Rear Delt, 4X100X12
Standing Dumbbell Shoulder Shrugs, 4X35X12
Standing Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Hammer Curls, 4X25X10
Seated Rear Delt, 4X100X12
Standing Alternating Dumbbell Curls, 2X25X10
Standing Alternating Dumbbell Hammer Curls, 2X25X10
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  #29  
Old 03-15-2010, 11:26 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
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Monday, 3/15/2010, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X210X10
Inclined Flyes, 4X45X12
Inclined Bench Press, 4X140X10
Single Pulley Standing Tricep Pressdowns, 4X150X12
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  #30  
Old 03-16-2010, 11:45 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 992
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Tuesday, 3/16/2010, Legs

Warmup, Crunches, 4XBWX120
Squats, 1X135X10, 4X225X10
Angled Calf Raises, 4X300X30
Prone Leg Curls, 4X140X12
Leg Extensions, 4X140X12
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