Troy's Online Journal 2011 - Page 14 - ABCbodybuilding

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  #131  
Old 11-21-2011, 06:21 PM
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Monday, 11/21/2011, Chest and Triceps

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 1X225X10, 4X245X6
Inclined Dumbbell Flyes, 4X55X10
Standing Cable Tricep Pressdowns, 4X150X12
Dip Assist, 4X-120X6
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  #132  
Old 11-29-2011, 07:45 PM
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bigironcross is working to get less huge and better proportioned!
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Tuesday, 11/29/2011, Chest and Back

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 1X225X10, 2X245X6, 2X245X5
Inclined Dumbbell Flyes, 4X40X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10
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  #133  
Old 12-02-2011, 06:19 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: 896
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Friday, 12/2/2011, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X205X10
Inclined Dumbbell Flyes, 4X45X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10
Seated Rear Delt, 4X90X10
Seated Smith Machine Front Press, 4X115X10
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  #134  
Old 12-05-2011, 07:19 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: 896
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Monday, 12/5/2011, Back

Warmup, Crunches, 4XBWX160
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X10
Narrow Grip Cable Rows, 4X140X10
Bent-over Barbell Rows, 4X75X10
Chin Assist (Neutral Grip), 4X-150X10
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  #135  
Old 12-06-2011, 09:30 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: 896
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Tuesday, 12/6/2011, Chest and Triceps

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 4X205X10
Inclined Dumbbell Flyes, 4X45X10
Vertical Chest Press Machine, 1X150X10, 4X200X10
Standing Cable Tricep Pressdowns, 4X150X10
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  #136  
Old 12-08-2011, 06:36 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: 896
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Thursday, 12/8/2011, Chest and Back

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 4X210X10
Inclined Dumbbell Flyes, 4X50X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X150X10
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  #137  
Old 12-09-2011, 08:13 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: 896
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Friday, 12/9/2011, Shoulders and Biceps

Warmup, Crunches, 4XBWX160
Seated Rear Delt, 4X100X10
Standing Military Press, 4X95X10
Seated Rear Delt, 4X100X10
Standing Dumbbell Curls, 4X25X10
Standing Dumbbell Hammer Curls, 4X25X10
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  #138  
Old 12-13-2011, 08:43 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: 896
Default

Tuesday, 12/13/2011, Chest and Back

Flat Bench Press, 1X135X10, 4X215X10
Inclined Dumbbell Flyes, 4X55X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Narrow Grip Cable Rows, 4X160X10
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  #139  
Old 12-14-2011, 08:13 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: 896
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Wednesday, 12/14/2011, Shoulders, Biceps and Triceps

Warmup, Crunches, 4XBWX160
Seated Smith Machine Front Press, 4X115X10
Seated Rear Delt, 4X100X10
Standing Dumbbell Curls, 4X30X10
Standing Dumbbell Hammer Curls, 4X30X10
Standing Cable Tricep Pressdowns, 4X150X12
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  #140  
Old 12-16-2011, 06:08 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: 896
Default

Friday, 12/16/2011, Upper Body

Flat Bench Press, 1X135X10, 4X225X10
Narrow Grip Cable Rows, 4X170X10
Seated Rear Delt, 4X110X10
Standing EZ Barbell Curls, 4X60X10
Standing Cable Tricep Pressdowns, 4X150X12
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