Troy's Online Journal 2011 - Page 12 - ABCbodybuilding

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  #111  
Old 09-20-2011, 07:37 PM
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Tuesday, 9/20/2011, Chest

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 4X195X10
Inclined Dumbbell Flyes, 4X45X10
Pec Deck, 4X180X10
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  #112  
Old 09-22-2011, 06:05 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Thursday, 9/22/2011, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Narrow Grip Cable Rows, 4X150X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-170X10
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  #113  
Old 09-28-2011, 12:02 AM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 9/27/2011, Shoulders and Biceps

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 3X135X12, 1X135X10
Seated Rear Delt, 2X110X12, 2X110X10
Shoulder Press Machine, 2X180X12, 2X180X10
Standing Dumbbell Curls, 4X20X12
Standing Dumbbell Hammer Curls, 4X20X12
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  #114  
Old 09-28-2011, 06:06 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
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Wednesday, 9/28/2011, Chest and Triceps

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 4X205X10
Inclined Dumbbell Flyes, 4X50X10
Standing Cable Tricep Pressdowns, 4X150X10
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  #115  
Old 09-29-2011, 05:38 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, 9/29/2011, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-160X10
Chin Assist (Neutral Grip), 4X-160X10
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  #116  
Old 10-01-2011, 12:31 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: 896
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Friday, 9/30/2011, Legs and Biceps

Warmup, Crunches, 4XBWX200
Barbell Squats, 1X45X10, 4X135X10
Barbell Calf Raises, 4X135X10
Standing Dumbbell Curls, 4X25X10
Standing Dumbbell Hammer Curls, 4X25X10
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  #117  
Old 10-03-2011, 08:25 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
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Posts: 896
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Monday, 10/3/2011, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-150X10
Chin Assist (Neutral Grip), 4X-150X10
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  #118  
Old 10-04-2011, 06:14 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, 10/4/2011, Chest and Biceps

Flat Bench Press, 1X135X10, 3X225X10, 1X225X8
Inclined Dumbbell Flyes, 4X50X10
Standing Dumbbell Curls, 2X25X12, 2X25X10
Standing Dumbbell Hammer Curls, 4X25X10
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  #119  
Old 10-06-2011, 06:07 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, 10/6/2011, Shoulders

Seated Smith Machine Front Press, 4X145X10
Seated Rear Delt, 4X110X10
Shoulder Press Machine, 4X200X10
Seated Rear Delt, 4X100X10
Seated Dumbbell Shoulder Presses, 4X25X10
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  #120  
Old 10-11-2011, 06:52 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, 10/11/2011, Chest and Biceps

Flat Bench Press, 1X135X10, 2X230X10, 2X230X6, 2X230X5
Inclined Dumbbell Flyes, 4X55X10
Standing Dumbbell Curls, 4X25X10
Standing Dumbbell Hammer Curls, 4X25X10
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