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  #31  
Old 03-02-2011, 09:32 PM
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bigironcross bigironcross is offline
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Wednesday, 3/2/2011, Legs

Warmup, Crunches, 4XBWX200
Squats, 1X45X10, 1X95X10, 1X135X10, 1X185X10, 1X225X10, 4X275X10
Standing Barbell Calf Raises, 4X225X20
Leg Extensions, 4X160X10
Prone Leg Curls, 4X160X10
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  #32  
Old 03-03-2011, 09:00 PM
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Thursday, 3/3/2011, Cardio

Treadmill Walking, 3.0mphX10minutes, 3.5mphX30minutes, 3.2mphX10minutes
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  #33  
Old 03-04-2011, 05:50 PM
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Friday, 3/4/2011, Shoulders and Biceps

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10
Standing Cable Shoulder Shrugs, 4X150X10
Standing Straight Bar Cable Curls, 4X80X10
Standing Dumbbell Curls, 4X30X10
Standing Alternating Dumbbell Hammer Curls, 4X30X10
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  #34  
Old 03-07-2011, 06:10 PM
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bigironcross bigironcross is offline
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Monday, 3/7/2011, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X170X10
Chin Assist (Neutral Grip), 4X-150X10
Back Extension Machine, 4X280X40
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  #35  
Old 03-11-2011, 10:56 PM
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Friday, 3/11/2011, Upper Body

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X225X10, 2X225X8
Narrow Grip Cable Rows, 4X160X10
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10

Long week. Attended training at Kent State University Tuesday through Thursday.
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  #36  
Old 03-14-2011, 08:43 PM
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Monday, 3/14/2011, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X170X10
Chin Assist (Neutral Grip), 4X-140X10
Back Extension Machine, 4X280X40
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  #37  
Old 03-15-2011, 06:51 PM
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Tuesday, 3/15/2011, Chest

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X225X10, 2X245X6
Inclined Flyes, 1X65X10, 3X65X8
Dip Assist (Narrow Grip), 4X-120X10
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  #38  
Old 03-16-2011, 05:18 PM
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Wednesday, 3/16/2011, Legs

Squats, 2X45X10, 2X135X10, 2X185X10, 2X225X10, 2X275X10
Standing Barbell Calf Raises, 2X275X20, 2X275X15
Prone Leg Curls, 4X160X10
Leg Extensions, 4X160X10
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  #39  
Old 03-16-2011, 05:25 PM
WorkoutMchne WorkoutMchne is offline
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Quote:
Originally Posted by bigironcross View Post
Long week. Attended training at Kent State University Tuesday through Thursday.
Hey man, I wish I had seen this earlier. ElitePL242 (on this site) is a G.A. strength coach at Kent State I believe. Maybe you ran into him there?
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Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
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  #40  
Old 03-18-2011, 03:32 PM
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Quote:
Originally Posted by WorkoutMchne View Post
Hey man, I wish I had seen this earlier. ElitePL242 (on this site) is a G.A. strength coach at Kent State I believe. Maybe you ran into him there?
I was there for some computer training. I went to (Class of '83) and work at (27 years this summer) Youngstown State University. It's about 15 minutes from my house. Kent State University is also close (about 35 minutes from my house). My daughter will be graduating from FSU this April with a Masters in Finance. Let me know if you're available that weekend (April 29 - May 1). I don't know how busy I'll be that weekend.
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