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  #111  
Old 10-14-2010, 05:43 PM
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Thursday, 10/14/2010, Shoulders and Biceps

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 2X170X10, 2X170X8
Seated Rear Delt, 4X125X10
Standing EZ Barbell Curls, 4X60X10
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  #112  
Old 10-19-2010, 10:11 PM
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Monday, 10/18/2010, Cardio

Fluid Rower, 20 minutes
Treadmill, 20 minutes
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  #113  
Old 10-19-2010, 10:12 PM
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bigironcross is working to get less huge and better proportioned!
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Tuesday, 10/19/2010, Chest

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 4X230X10
Inclined Dumbbell Flyes, 4X55X10
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  #114  
Old 10-20-2010, 05:36 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Wednesday, 10/20/2010, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 1X100X10, 4X160X10
Narrow Grip Cable Rows, 4X180X10
Back Extension Machine, 4X280X20
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  #115  
Old 10-21-2010, 01:47 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
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Location: Mineral Ridge, Ohio, USA
Posts: 896
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Thursday, 10/21/2010, Shoulders and Arms

Warmup, Crunches, 2XBWX200
Seated Angled Shoulder Press, 4X210X10
Seated Rear Delt, 4X130X10
Standing EZ Barbell Curls, 2X60X12, 2X60X10
Standing Triceps Pushdowns, 4X150X12
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  #116  
Old 10-25-2010, 01:17 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Location: Mineral Ridge, Ohio, USA
Posts: 896
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Monday, 10/25/2010, Chest and Biceps

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X235X10, 2X235X8
Inclined Dumbbell Flyes, 4X60X10
Standing Alternating Dumbbell Hammer Curls, 4X30X10
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  #117  
Old 10-26-2010, 01:44 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, 10/26/2010, Back and Biceps

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 4X190X10
Standing Alternating Dumbbell Curls, 2X30X10
Standing Alternating Dumbbell Hammer Curls, 2X30X10
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  #118  
Old 10-27-2010, 01:00 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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Wednesday, 10/27/2010, Legs

Warmup, Crunches, 4XBWX200
Angled Leg Presses, 2X180X10, 4X270X10
Angled Calf Raises, 4X300X25
Prone Leg Curls, 4X120X10
Seated Leg Extensions, 4X120X10
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  #119  
Old 10-29-2010, 04:31 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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Thursday, 10/28/2010, Shoulders

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 1X135X10, 1X175X10, 1X175X8, 1X175X7, 1X175X6
Seated Rear Delt, 1X135X10, 1X135X6, 1X125X6, 2X110X10
Seated Angled Shoulder Press, 4X200X12
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  #120  
Old 11-01-2010, 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: 896
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Monday, 11/1/2010, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 1X120X10, 4X180X8
Narrow Grip Cable Rows, 4X200X8
Back Extension Machine, 4X280X20
Chin Assist, 4X-180X10
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