Troy's Online Journal 2012 - Page 10 - ABCbodybuilding

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  #91  
Old 08-08-2012, 06:00 PM
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Wednesday, 8/8/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 4X170X10
Seated Back Extension, 4X280X30
Seated Rear Delt, 120X10 (got phone call)
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  #92  
Old 08-21-2012, 06:00 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
Posts: 997
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Monday, 8/20/2012, Chest

Flat Bench Press, 45X10, 135X10, 4X205X10
Inclined Flyes, 4X40X10
Chest Press Machine, 4X50X10
Incline Press Machine, 4X100X10
Tricep Press Machine, 4X100X10

University's Gym closed last week for deep cleaning. Today was my first workout back. Looks like a new (different) gym. All new equipment to learn how to use.
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  #93  
Old 08-21-2012, 06:04 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
Posts: 997
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Tuesday, 8/21/2012, Back

Low Row, 4X143X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Row Machine, 4X70X10
Lat Pull Down Machine, 100X10, 3X80X10
Deltoid Raise Machine, 20X10, 40X10, 2X60X10

Still getting use to the new equipment.
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  #94  
Old 08-24-2012, 03:12 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: 997
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Thursday, 8/23/2012, Legs

Barbell Squat, 45X10, 4X135X10
Barbell Calf Raise, 4X225X20
Prone Leg Curl Machine, 4X75X10
Seated Leg Press Machine, 4X100X10
Seated Leg Extension Machine, 4X75X10
Standing Calf Raise Machine, 4X100X10

Guessing the weight on the last few. I guess that my memory is going fast. Trying to get use to the new machines.
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  #95  
Old 08-24-2012, 05:18 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: 997
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Friday, 8/24/2012, Shoulders

Seated Barbell Front Press, 45X10, 4X95X10
Seated Deltoid Raise Machine, 4X50X10
Seated Shoulder Press Machine (normal grip), 4X70X10
Standing Low Cable Deltoid Raise, 4X13.2X10
Seated Shoulder Press Machine (neutral grip), 4X70X10
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  #96  
Old 08-27-2012, 08:36 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: 997
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Monday, 8/27/2012, Chest

Flat Bench Press, 45X10, 135X10, 4X210X10
Incline Press Machine, 50X10, 100X10, 120X10, 140X10, 160X10
Incline Bench Flyes, 4X45X10
Tricep Press Machine, 90X10, 120X10, 3X150X10

Still getting use to the new equipment. Had to run to a meeting.
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  #97  
Old 08-28-2012, 06:30 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: 997
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Tuesday, 8/28/2012, Back & Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X143X10
Low Row, 4X165X10
Row Machine (neutral grip), 4X100X10
Lat Pull Down Machine (normal grip), 4X100X10
Lat Pull Down Machine (neutral grip), 4X100X10
Standing Dumbbell Curl, 4X20X10
Standing Dumbbell Hammer Curl, 4X20X10
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  #98  
Old 08-30-2012, 08:28 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: 997
Default

Thursday, 8/30/2012, Legs

Barbell Squat, 45X10, 135X10, 4X185X10
Barbell Calf Raise, 4X225X20
Prone Leg Curl Machine, 4X100X10
Seated Leg Press Machine, 4X160X10
Standing Calf Raise Machine, 4X100X10
Seated Leg Extension Machine, 4X100X10
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  #99  
Old 08-31-2012, 06:22 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: 997
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Friday, 8/31/2012, Shoulders

Seated Barbell Front Press, 4X100X10
Seated Deltoid Raise Machine, 4X60X10
Seated Shoulder Press Machine (normal grip), 4X80X10
Tricep Press Machine, 4X100X10
Seated Shoulder Press Machine (neutral grip), 4X80X10

I could really feel it in the side delts. I can't wait until their new rear delt machine arrives. I assume that my front delts get enough work on chest day.
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  #100  
Old 09-04-2012, 07:54 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: 997
Default

Tuesday, 9/4/2012, Chest

Flat Bench Press, 45X10, 135X10, 4X215X10
Incline Bench Flyes, 4X50X10
Incline Press Machine, 50X10, 100X10, 4X150X10
Chest Press Machine, 4X50X10
Tricep Press Machine, 50X10, 100X10, 2X150X10
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