Troy's Online Journal 2013 - Page 8 - ABCbodybuilding

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  #71  
Old 06-21-2013, 05:38 PM
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bigironcross bigironcross is offline
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Friday, 6/21/2013, Legs

Barbell Squat/Barbell Calf Raise, 2X45X10, 2X65X10, 2X85X10, 2X105X10, 6X135X10
Prone Leg Curl Machine, 6X100X10
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  #72  
Old 06-24-2013, 07:26 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Monday, 6/24/2013, Upper Body

Seated Lat Pulldown Machine (Normal Grip), 4X100X10
Seated Lat Pulldown Machine (Neutral Grip), 4X100X10
Seated Shoulder Press Machine, 4X100X10
Seated Tricep Press Machine, 4X150X10
Standing Dumbbell Curl, 4X25X10
Standing Dumbbell Hammer Curl, 4X30X10
Seated Rear Delt Machine, 4X40X10
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  #73  
Old 07-15-2013, 06:21 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: 929
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Monday, 7/15/2013, Back and Biceps

Low Row, 4X121X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Seated Rear Delt Machine, 4X40X10
Standing Dumbbell Curl, 4X20X10
Standing Dumbbell Hammer Curl, 4X25X10
Seated Rear Delt Machine, 4X40X10
Seated Lat Pulldown Machine (Normal Grip), 4X80X10
Seated Lat Pulldown Machine (Neutral Grip), 4X80X10

Three (3) weeks off. Two (2) weeks were vacation. Starting back slow with lower weight.

Last edited by bigironcross; 07-18-2013 at 05:26 PM.
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  #74  
Old 07-16-2013, 10:11 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: 929
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Tuesday, 7/16/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 4X185X10
Inclined Dumbbell Fly, 4X40X10
Seated Tricep Press Machine, 4X100X10
Seated Shoulder Press Machine, 4X80X10
Standing Cable Tricep Press Down, 4X55X10

Still keeping the weight low after long layoff.
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  #75  
Old 07-18-2013, 05:26 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: 929
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Thursday, 7/18/2013, Back and Biceps

Low Row, 4X143X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X143X10
Seated Rear Delt Machine, 4X40X10
Standing Dumbbell Curl, 4X25X10
Standing Dumbbell Hammer Curl, 4X30X10
Seated Rear Delt Machine, 4X40X10
Seated Lat Pulldown Machine (Normal Grip), 4X90X10
Seated Lat Pulldown Machine (Neutral Grip), 4X90X10
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  #76  
Old 07-19-2013, 06:54 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: 929
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Friday, 7/19/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 4X190X10
Inclined Dumbbell Fly, 4X45X10
Seated Tricep Press Machine, 4X110X10
Seated Shoulder Press Machine, 4X90X10
Standing Cable Tricep Press Down, 4X60X10
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  #77  
Old 07-22-2013, 06:02 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: 929
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Monday, 7/22/2013, Back and Biceps

Low Row, 4X165X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X148X10
Seated Rear Delt Machine, 4X45X10
Standing Dumbbell Curl, 4X30X10
Standing Dumbbell Hammer Curl, 4X30X10
Seated Rear Delt Machine, 4X45X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X110X10
Low Row, 4X121X10
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  #78  
Old 07-23-2013, 10:47 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: 929
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Tuesday, 7/23/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 4X195X10
Inclined Dumbbell Fly, 4X50X10
Seated Shoulder Press Machine, 4X80X10
Seated Tricep Press Machine, 4X120X10
Standing Cable Tricep Press Down, 4X66X10

Last edited by bigironcross; 07-24-2013 at 05:43 PM.
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  #79  
Old 07-24-2013, 05:43 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: 929
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Wednesday, 7/24/2013, Long Walk
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  #80  
Old 08-23-2013, 05:41 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: 929
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Friday, 8/23/2013, Upper Body

Flat Bench Press, 135X10, 4X185X10
Inclined Dumbbell Fly, 4X40X10
Low Row, 4X121X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Seated Tricep Press Machine, 4X100X10
Standing Dumbbell Curl, 4X20X10
Standing Dumbbell Hammer Curl, 4X20X10

One (1) month off. Two (2) weeks were vacation. Starting back slow with lower weight. Again.
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