Troy's Online Journal 2010 - Page 14 - ABCbodybuilding

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  #131  
Old 11-30-2010, 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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Tuesday, 11/30/2010, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Narrow Grip Cable Rows, 4X150X10
Back Extension Machine, 4X280X40
Chin Assist (Neutral Grip), 4X-160X10
Standing Alternating Dumbbell Curls, 2X35X10
Standing Alternating Dumbbell Hammer Curls, 2X35X10
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  #132  
Old 12-02-2010, 07:59 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Posts: 967
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Thursday, 12/2/2010, Shoulders and Biceps

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10
Seated Angled Shoulder Press, 4X200X10
Seated Rear Delt, 4X100X10
Standing Dumbell Curls, 4X25X10
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  #133  
Old 12-03-2010, 05:21 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
Posts: 967
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Friday, 12/3/2010, Upper Body

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 1X245X10, 1X245X8, 1X245X5
Narrow Grip Cable Rows, 4X160X8
Dip Assist (Narrow Grip), 4X-150X10
Chin Assist (Neutral Grip), 4X-150X10
Standing Cable Shoulder Shrugs, 4X75X10
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