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  #11  
Old 01-24-2011, 06:53 PM
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Monday, 1/24/2011, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X160X10
Chin Assist (Neutral Grip), 4X-150X10
Seated Back Extension, 4X280X40
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  #12  
Old 01-25-2011, 06:51 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 1/25/2011, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10
Standing Cable Shoulder Shrugs, 4X120X10
Seated Angled Shoulder Press, 4X200X10
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  #13  
Old 01-28-2011, 04:11 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
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Thursday, 1/27/2011, Chest and Arms

Flat Bench Press, 1X135X10, 3X205X10, 1X205X8
Inclined Flyes, 4X50X10
Dip Assist (Narrow Grip), 4X-150X10
Standing Cable Tricep Pressdowns, 4X150X10
Standing Straight Bar Cable Curls, 1X50X10, 1X60X10, 1X70X10, 3X80X10
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  #14  
Old 01-29-2011, 01:53 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: 929
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Friday, 1/28/2011, A Little Legs, Biceps and Rear Delts

Warmup, Crunches, 4XBWX140
Prone Leg Curls, 4X140X10
Leg Extensions, 4X140X10
Angled Calf Raises, 4X300X30
Standing Straight Bar Cable Curls, 4X80X10
Seated Rear Delt, 4X100X10

All my favorite leg equipment still being used by the New Year's Resolution crowd. You want them to adopt a healthy lifestyle but you also want them to keep out of your way.

Last edited by bigironcross; 01-29-2011 at 01:57 PM.
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  #15  
Old 01-31-2011, 11:49 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: 929
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Monday, 1/31/2011, Chest and Arms

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 3X210X10, 1X210X9
Inclined Flyes, 4X55X10
Dip Assist (Narrow Grip), 4X-140X10
Standing Cable Tricep Pressdowns, 4X150X10
Standing Straight Bar Cable Curls, 4X85X10
Standing Dumbbell Hammer Curls, 4X20X10
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  #16  
Old 02-03-2011, 04:33 AM
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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: 929
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Wednesday, 2/2/2011, Back

Warmup, Crunches, 4XBWX160
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 4X170X10
Chin Assist (Neutral Grip), 1X-140X10, 1X-140X8, 2X-150X8
Standing Cable Shoulder Shrugs, 4X130X10
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  #17  
Old 02-04-2011, 06:56 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: 929
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Friday, 2/4/2011, Upper Body

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 3X215X10, 1X215X9
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 1X180X8, 1X180X6, 2X160X10
Seated Rear Delt, 3X110X10, 1X110X6, 1X90X10
Standing Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Hammer Curls, 4X25X10
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  #18  
Old 02-07-2011, 09:03 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: 929
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Monday, 2/7/2011, Upper Body

Warmup, Crunches, 4XBWX180
Flat Bench Press, 1X135X10, 2X225X10, 1X225X9, 1X225X7
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X10
Standing Cable Tricep Pressdowns, 2X150X12, 2X150X10
Standing Straight Bar Cable Curls, 4X90X10
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  #19  
Old 02-08-2011, 06:38 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: 929
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Tuesday, 2/8/2011, Legs and Biceps

Squats, 2X45X10, 2X135X10, 2X185X10, 2X225X10
Angled Calf Raises, 4X300X30
Prone Leg Curls, 4X140X10
Leg Extensions, 4X140X10
Standing Dumbbell Curls, 4X30X10
Standing Alternating Dumbbell Hammer Curls, 4X30X10
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  #20  
Old 02-09-2011, 07:17 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: 929
Default

Wednesday, 2/9/2011, Shoulders

Warmup, Crunches, 4XBWX180
Seated Smith Machine Front Press, 4X145X10
Seated Rear Delt, 4X110X10
Seated Angled Shoulder Press, 4X200X10
Standing Cable Shoulder Shrugs, 4X150X10
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