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  #151  
Old 12-08-2009, 07:55 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  
Old 12-09-2009, 07:54 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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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  
Old 12-11-2009, 06:42 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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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  
Old 12-15-2009, 09:28 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: 944
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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  
Old 12-18-2009, 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: 944
Default

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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