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  #11  
Old 01-26-2010, 09:49 PM
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Tuesday, 1/26/2010, Chest, Front/Side Delts and Tris

Flat Bench Press, 1X135X10, 4X210X10
Inclined Flyes, 4X50X10
Seated Angled Shoulder Press, 4X200X10
Single Pulley Standing Tricep Pressdowns, 2X150X15, 2X150X12
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  #12  
Old 01-27-2010, 07:17 PM
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bigironcross is working to get less huge and better proportioned!
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Wednesday, 1/27/2010, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 1X135X10, 4X225X10
Angled Calf Raises, 4X320X30
Prone Leg Curls, 4X160X10
Leg Extensions, 4X160X10
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  #13  
Old 02-01-2010, 08:39 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
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Monday, 2/1/2010, Chest, Front/Side Delts and Tris

Flat Bench Press, 1X135X10, 4X220X10
Inclined Flyes, 4X55X10
Seated Angled Shoulder Press, 4X200X10
Single Pulley Standing Tricep Pressdowns, 2X150X15, 2X150X12

Woops! I thought that I was increasing bench by five pounds but I increased in by ten. ;-)
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  #14  
Old 02-02-2010, 07:06 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 2/2/2010, Back and Rear Delts

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 4X170X10
Seated Rear Delt, 4X120X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10

Did I forget to do Bis on purpose? I'm one of the few that hate working Bis. But, this really worked out my forearms.
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  #15  
Old 02-03-2010, 06:50 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Wednesday, 2/3/2010, Legs

Warmup, Crunches, 4XBWX120
Angled Leg Press, 2X90X10, 2X180X10, 2X270X10, 2X360X10
Angled Calf Raises, 4X340X30
Prone Leg Curls, 4X160X10

Some was using the squat rack and leg extension machine so I skipped them.
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  #16  
Old 02-05-2010, 08:01 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Friday, 2/5/2010, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 3X225X10, 1X225X9
Narrow Grip Cable Rows, 4X180X10
Seated Angled Shoulder Press, 4X200X12
Standing Dumbbell Curls, 4X30X10
Seated Rear Delt, 2X100X12, 2X100X10

Missed that last rep on bench press. Try, try, again.

Yoda said: "Do or do not... there is no try."
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  #17  
Old 02-08-2010, 06:20 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 915
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Monday, 2/8/2010, Chest and Tris

Flat Bench Press, 1X135X10, 3X230X10, 1X230X8
Inclined Flyes, 4X55X10
Single Pulley Standing Tricep Pressdowns, 4X150X16
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  #18  
Old 02-18-2010, 01:58 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 915
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Wednesday, 2/17/2010, Chest and Bis

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 2X235X10, 1X235X8, 1X235X6
Inclined Flyes, 4X55X10
Standing Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Curls, 2X25X8
Standing Alternating Dumbbel Hammer Curls, 4X25X8

Well, I've been a bad boy and having worked out in over a week. I'm paying to that today.

Last edited by bigironcross; 02-18-2010 at 07:02 PM.
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  #19  
Old 02-18-2010, 07:02 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 915
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Thursday, 2/18/2010, Back, Rear Delts and Tris

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Seated Rear Delt, 4X100X10
Single Pulley Standing Tricep Pressdowns, 4X150X12
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  #20  
Old 02-19-2010, 06:35 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: 915
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Friday, 2/19/2010, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 4X135X10, 1X225X10, 1X275X10
Angled Calf Raises, 2X300X30, 2X300X25
Prone Leg Curls, 4X140X12
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