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  #101  
Old 09-25-2013, 05:47 PM
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Wednesday, 9/25/2013, Legs

Barbell Squats, 4X145X10
Barbell Calf Raise, 4X145X20
Leg Curl Machine, 4X110X10
Leg Extension Machine, 4X110X10
Angled Leg Press, 4X180X10
Angled Calf Raise, 4X180X20
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  #102  
Old 09-27-2013, 05:25 PM
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bigironcross is working to get less huge and better proportioned!
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Friday, 9/27/2013, Upper Body

Low Row, 4X187X10
Flat Bench Press, 135X10, 4X245X6
Rear Delt Machine, 2X50X10, 2X50X8
Shoulder Press Machine, 4X80X10
Seated Tricep Press Machine, 4X160X10
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  #103  
Old 09-30-2013, 06:03 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: 913
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Monday, 9/30/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X170X10
Rear Delt Machine, 4X50X8
Low Row, 4X187X10
Rear Delt Machine, 4X40X8
Standing Alternating Dumbbell Curl, 4X20X10
Standing Alternating Dumbbell Hammer Curl, 4X20X10
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  #104  
Old 10-01-2013, 05:17 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: 913
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Tuesday, 10/1/2013, Chest and Triceps

Flat Bench Press, 135X10, 4X250X6
Inclined Dumbbell Fly, 4X60X10
Seated Tricep Press Machine, 4X160X10
Standing Cable Tricep Pressdown (Narrow Grip, Regular Machine), 4X77X10
Standing Cable Tricep Pressdown (Straight Arm), 22X10, 33X10, 2X44X10
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  #105  
Old 10-04-2013, 04:47 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: 913
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Friday,10/4/2013, Upper Body

Flat Bench Press, 135X10, 3X255X6, 255X5
Inclined Dumbbell Fly, 4X60X10
Low Row, 4X192X10
Rear Delt Machine, 50X8
Shoulder Press Machine, 4X80X10
Rear Delt Machine, 4X40X10
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  #106  
Old 10-08-2013, 05:10 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: 913
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Tuesday, 10/8/2013, Chest and Triceps

Flat Bench Press, 135X10, 225X10, 260X6, 260X5, 2X260X4
Pec Fly Machine, 4X70X10
Seated Tricep Press Machine, 4X165X10
Shoulder Press Machine, 4X90X8
Standing Cable Tricep Pressdown (Narrow Grip), 4X82X10
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  #107  
Old 10-09-2013, 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: 913
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Wednesday, 10/9/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X170X10
Low Row, 4X192X8
Rear Delt Machine, 4X40X10
Lat Pull Down Machine (normal grip), 4X100X10
Lat Pull Down Machine (neutral grip), 4X100X10
Standing Alternating Dumbbell Curl, 4X25X10
Standing Alternating Dumbbell Hammer Curl, 4X25X10
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  #108  
Old 10-15-2013, 09:17 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: 913
Default

Tuesday, 10/15/2013, Chest and Triceps

Flat Bench Press, 135X10, 4X185X10
Pec Fly Machine, 4X60X10
Inclined Dumbbell Fly, 4X50X10
Seated Tricep Press Machine, 4X120X10
Standing Cable Tricep Pressdown (Narrow Grip), 4X55X10
Standing Cable Tricep Pressdown (Straight Arm), 4X44X10
Shoulder Press Machine, 4X60X10

Still feeling weak on my pressing movements. Reducing weight on exercises. I've lost about 17 pounds in the last 7.5 weeks by reducing my meal portions. I guess it is affecting my strength some. I still need to lose more weight (fat).
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  #109  
Old 10-16-2013, 05:14 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: 913
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Wednesday, 10/16/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X143X10
Low Row, 4X143X10
Standing Alternating Dumbbell Curl, 4X25X10
Standing Alternating Dumbbell Hammer Curl, 4X25X10
Lat Pull Down Machine (normal grip), 4X100X10
Lat Pull Down Machine (neutral grip), 4X100X10
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  #110  
Old 10-21-2013, 08:33 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: 913
Default

Monday, 10/21/2013, Chest, Shoulders and Triceps

Flat Bench Press, 135X10, 4X185X10
Shoulder Press Machine (Normal Grip), 4X80X10
Pec Fly Machine, 4X60X10
Shoulder Press Machine (Neutral Grip), 4X70X10
Rear Delt Machine, 4X40X10
Seated Tricep Press Machine, 4X120X10
Inclined Dumbbell Fly, 4X40X10
Standing Cable Tricep Pressdown (Narrow Grip), 4X66X10
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