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  #41  
Old 03-26-2012, 06:02 PM
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Monday, 3/26/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Seated Back Extension, 4X280X40
Narrow Grip Cable Rows, 4X170X10
Chin Assist (Neutral Grip), 4X-150X10
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  #42  
Old 03-29-2012, 04:35 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 3/27/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 2X245X10, 2X245X6
Standing Cable Tricep Pressdowns, 4X150X12
Inclined Flyes, 4X60X10
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  #43  
Old 04-11-2012, 10:12 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: 977
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Wednesday, 4/11/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X185X10
Inclined Flyes, 4X45X10
Standing Cable Tricep Pressdowns, 4X150X10

Has it really been that long since my last workout. Two weeks. Crap! I've been sick. Stye in one eye and then another stye in the other eye. Enough excuses. Now, get to work.
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  #44  
Old 04-12-2012, 06:25 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: 977
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Thursday, 4/12/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Seated Back Extension, 4X280X20
Narrow Grip Cable Rows, 4X120X10
Seated Rear Delt, 4X90X10
Standing Alternating Dumbbell Curls, 4X20X10
Standing Alternating Dumbbell Hammer Curls, 4X20X10
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  #45  
Old 04-13-2012, 06:34 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: 977
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Friday, 4/13/2012, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X185X10
Narrow Grip Cable Rows, 4X120X10
Standing Alternating Dumbbell Curls, 4X20X10
Standing Alternating Dumbbell Hammer Curls, 4X20X10
Standing Cable Tricep Pressdowns, 4X150X10
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  #46  
Old 04-17-2012, 05:57 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: 977
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Monday, 4/16/2012, Chest and Back

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X190X10
Inclined Flyes, 4X50X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X10
Narrow Grip Cable Rows, 4X130X10
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  #47  
Old 04-17-2012, 05:58 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: 977
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Tuesday, 4/17/2012, Cardio

StairMaster, Level 3, 30 minutes, 291 calories
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  #48  
Old 04-18-2012, 07:58 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: 977
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Wednesday, 4/18/2012, Shoulders and Arms

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X95X10
Standing Dumbbell Curls, 4X25X10
Standing Dumbbell Hammer Curls, 4X25X10
Seated Rear Delt, 4X90X10
Standing Cable Tricep Pressdowns, 4X150X10
Standing Straight Arm Tricep Pressdowns, 50X10, 60X10, 70X10, 80X10, 90X10, 100X10

Last edited by bigironcross; 04-24-2012 at 10:19 PM.
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  #49  
Old 04-20-2012, 06:28 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: 977
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Friday, 4/20/2012, Upper Body

Flat Bench Press, 1X135X10, 4X225X10
Narrow Grip Cable Rows, 4X160X10
Standing Military Press, 45X10, 55X10, 65X10, 75X10
Seated Rear Delt, 4X100X10
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  #50  
Old 04-23-2012, 08:12 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: 977
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Monday, 4/23/2012, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 2X230X10, 230X9, 230X8
Narrow Grip Cable Rows, 4X170X10
Seated Rear Delt, 4X100X10
Standing Military Press, 45X10, 65X10, 85X10, 95X10
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