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#151
12-08-2009, 06:55 PM
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Monday, 12/7/2009, Back
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X12 Narrow Grip Cable Rows, 4X160X10 Seated Rear Delt, 4X120X10 
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#152
12-09-2009, 06:54 PM
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Wednesday, 12/9/2009, Chest and Tris
Warmup, Crunches, 3XBWX200 Flat Bench Press, 1X135X10, 4X210X10, 2X260X5 Inclined Flyes, 4X55X12 Double Pulley Tricep Pressdowns, 4X100X10
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#153
12-11-2009, 05:42 PM
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Friday, 12/11/2009, Shoulders
Warmup, Crunches, 3XBWX200 Seated Smith Machine Front Press, 4X155X10 Seated Angled Shoulder Press, 4X200X12 Seated Rear Delt, 4X120X12
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#154
12-15-2009, 08:28 PM
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Tuesday, 12/15/2009, Upper Body
Warmup, Crunches, 3XBWX200 Flat Bench Press, 1X135X10, 4X215X10, 2X265X5 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Seated Rear Delt, 4X120X10 Seated Angled Shoulder Press, 4X200X12
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#155
12-18-2009, 05:54 PM
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Friday, 12/18/2009, Upper Body
Warmup, Crunches, 3XBWX200 Flat Bench Press, 1X135X10, 4X220X10, 2X270X5 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10 Seated Rear Delt, 4X120X12
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