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  #101  
Old 09-30-2010, 04:20 PM
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Thursday, 9/30/2010, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 2X165X10, 2X165X8
Seated Rear Delt, 4X120X10
Seated Angled Shoulder Press, 4X200X12
Seated Rear Delt, 2X120X10, 2X120X8
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  #102  
Old 10-02-2010, 11:54 AM
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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, 10/1/2010, Arms

Warmup, Crunches, 4XBWX120
Standing EZ Barbell Curls, 4X75X10
Standing EZ Barbell Tricep Presses, 4X95X10
Standing Alternating Dumbbell Curls, 4X40X8
Standing Triceps Pushdowns, 4X150X16
Machine Bicep Flys, 4X25X10
Machine Tricep Presses, 4X50X10
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  #103  
Old 10-04-2010, 03:49 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, 10/4/2010, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X225X10
Inclined Dumbbell Flyes, 1X65X8, 3X60X10
Vertical Chest Press Machine, 1X50X10, 1X100X10, 1X150X10, 4X200X10
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  #104  
Old 10-05-2010, 09:19 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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Tuesday, 10/5/2010, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 4X190X10
Seated Row Machine, 1X50X10, 4X100X10
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  #105  
Old 10-07-2010, 02:04 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

Wednesday, 10/6/2010, Legs

Warmup, Crunches, 4XBWX120
Angled Leg Presses, 2X90X10, 2X180X10, 2X270X10, 2X320X10
Angled Calf Raises, 4X360X20
Kneeling Hamstring Curl, 4X35X10
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  #106  
Old 10-07-2010, 02:05 PM
bigironcross's Avatar
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

Thursday, 10/7/2010, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 2X170X10, 2X170X8
Seated Rear Delt, 4X120X10
Seated Angled Shoulder Press, 4X200X12
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  #107  
Old 10-08-2010, 01:22 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, 10/8/2010, Arms

Warmup, Crunches, 4XBWX120
Standing Straight Barbell Curls, 4X60X10
Standing Alternating Dumbbell Curls, 4X30X10
Standing Double Pulley Triceps Pushdowns, 1X50X10, 1X60X10, 1X70X10, 1X80X10
Machine Bicep Flys, 4X25X10
Machine Tricep Presses, 4X50X10
Standing Alternating Dumbbell Curls, 4X20X10
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  #108  
Old 10-11-2010, 02:06 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

Monday, 10/11/2010, Chest and Arms

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X225X10
Inclined Dumbbell Flyes, 4X55X10
Standing Alternating Dumbbell Curls, 4X25X10
Standing Triceps Pushdowns, 4X150X15
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  #109  
Old 10-12-2010, 03:58 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, 10/12/2010, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Chin Assist, 4X-200X10
Dip Assist, 4X-200X10
Standing EZ Barbell Curls, 4X60X10
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  #110  
Old 10-14-2010, 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: 896
Default

Wednesday, 10/13/2010, Legs

Warmup, Crunches, 4XBWX200
Angled Leg Presses, 2X90X10, 2X180X10, 2X270X10, 2X360X10
Angled Calf Raises, 4X360X25
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