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#31
03-17-2010, 06:55 PM
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Wednesday, 3/17/2010, Back
Warmup, Back Extension, 4X280X40 Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Narrow Grip Cable Rows, 4X180X6 Seated Rear Delt, 4X110X10 Last edited by bigironcross; 03-22-2010 at 06:19 PM. 
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#32
03-18-2010, 11:42 PM
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Thursday, 3/18/2010, Legs
Squats, 1X135X10, 4X225X10 Angled Calf Raises, 3X320X30, 1X320X25 Prone Leg Curls, 4X160X10 Leg Extensions, 4X160X10 Crunches, 4XBWX120
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#33
03-22-2010, 06:19 PM
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Monday, 3/22/2010, Back
Warmup, Crunches, 2XBWX240 Narrow Grip Cable Rows, 6X200X6 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10 Seated Rear Delt, 4X110X10 Back Extension, 4X280X50 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
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#34
03-24-2010, 10:27 PM
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Tuesday, 3/23/2010, Chest and Tris
Flat Bench Press, 1X135X10, 1X225X10, 4X250X6 Inclined Flyes, 4X50X10 Inclined Bench Press, 4X145X10 Double Pulley Standing Tricep Pressdowns, 4X75X10
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#35
03-24-2010, 10:29 PM
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Wednesday, 3/24/2010, Legs
Squats, 1X135X10, 2X225X10, 2X275X10 Angled Calf Raises, 4X400X20 Prone Leg Curls, 4X160X10 Leg Extensions, 4X160X10 Crunches, 4XBWX120
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#36
03-27-2010, 11:55 AM
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Friday, 3/26/2010, Upper Body
Flat Bench Press, 1X135X10, 1X225X10, 2X255X6, 2X255X5 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X6 Seated Smith Machine Front Press, 1X135X10, 1X155X6 Seated Rear Delt, 4X120X10
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#37
03-29-2010, 11:47 PM
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Monday, 3/29/2010, Back
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X8 Narrow Grip Cable Rows, 4X200X6 Seated Rear Delt, 2X140X8, 2X140X6 Back Extension, 4X280X60 Seated Rear Delt, 4X110X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
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#38
04-01-2010, 02:00 AM
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Wednesday, 3/31/2010, Chest and Tris
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 1X225X10, 2X275X6, 2X275X4, 1X225X8 Inclined Flyes, 4X50X12 Single Pulley Standing Tricep Pressdowns, 2X150X16, 2X150X12
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#39
04-13-2010, 09:19 PM
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Wednesday, 4/13/2010, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X185X10 Inclined Bench Press, 4X135X10 Inclined Flyes, 4X40X10 Well, I took the week off last week and went to Philly to check out some history. I lowered the weights again so I don't get sore after my absence.
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#40
04-16-2010, 01:25 AM
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Thursday, 4/15/2010, Back & Bis
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X12 Narrow Grip Cable Rows, 4X140X10 Seated Rear Delt, 4X100X10 Back Extension, 4X280X20 Standing Dumbbell Curls, 4X20X10 Standing Dumbbell Hammer Curls, 4X20X10
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