Troy's Online Journal 2011 - Page 13 - ABCbodybuilding

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  #121  
Old 10-19-2011, 06:26 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Wednesday, 10/19/2011, Chest and Back

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X205X10
Inclined Dumbbell Flyes, 4X50X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10

I've been missing a lot of workouts recently. Busy at work and at home. My energy level has been low. I've been tired and do not have a lot of motivation lately. I got to get out of this funk. I need to add some cardio. I need to get ready for the Turkey Trot for Thanksgiving.
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  #122  
Old 10-21-2011, 06:29 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Friday, 10/21/2011, Chest, Back and Shoulders

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X210X10
Narrow Grip Cable Rows, 4X140X10
Seated Smith Machine Front Press, 4X115X10
Seated Rear Delt, 4X90X10
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  #123  
Old 10-24-2011, 11:18 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: 913
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Monday, 10/24/2011, Back and Biceps

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X140X10
Back Extension Machine, 4X280X40
Standing Dumbbell Curls, 4X30X10
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  #124  
Old 10-25-2011, 08:42 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: 913
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Tuesday, 10/25/2011, Chest and Triceps

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X215X10
Inclined Dumbbell Flyes, 4X50X10
Standing Cable Tricep Pressdowns, 4X150X10
Dip Assist, 4X-150X10
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  #125  
Old 10-28-2011, 07:05 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: 913
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Friday, 10/28/2011, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 3X225X10, 1X225X8
Inclined Dumbbell Flyes, 4X55X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X140X10
Seated Rear Delt, 1X110X6, 1X100X10, 2X90X10
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  #126  
Old 10-31-2011, 05:20 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: 913
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Monday, 10/31/2011, Back and Biceps

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X150X10
Back Extension Machine, 4X280X40
Standing Dumbbell Curls, 4X25X10
Standing Dumbbell Hammer Curls, 4X25X10
Standing Alternating Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Hammer Curls, 4X25X10

Last edited by bigironcross; 12-05-2011 at 07:17 PM.
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  #127  
Old 11-01-2011, 08:47 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: 913
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Tuesday, 11/1/2011, Chest and Triceps

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 3X225X10, 1X225X7
Inclined Dumbbell Flyes, 4X55X10
Standing Cable Tricep Pressdowns, 4X150X12
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  #128  
Old 11-04-2011, 07:46 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: 913
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Friday, 11/4/2011, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X225X10
Narrow Grip Cable Rows, 4X160X10
Seated Smith Machine Front Press, 4X115X10
Seated Rear Delt, 4X100X10
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  #129  
Old 11-07-2011, 06:46 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: 913
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Monday, 11/7/2011, Shoulders, Biceps and Triceps

Seated Smith Machine Front Press, 4X115X12
Shoulder Press Machine, 4X180X10
Standing Dumbbell Curls, 4X30X10
Standing Dumbbell Hammer Curls, 4X30X10
Standing Tricep Cable Pushdowns, 4X150X10
Seated Rear Delt, 4X100X10

Last edited by bigironcross; 11-14-2011 at 07:26 PM.
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  #130  
Old 11-14-2011, 07:26 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: 913
Default

Monday, 11/14/2011, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X15
Narrow Grip Cable Rows, 4X140X10
Back Extension Machine, 4X280X40
Crunches, 4XBWX120
Chin Assist (Neutral Grip), 4X-160X10
Seated Rear Delt, 4X90X10
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