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  #71  
Old 06-04-2012, 06:06 PM
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Monday, 6/4/2012, Upper Body

Warmup, Crunches, 4XBWX120
Squat/Standing Military Press, 45X10/10
Flat Bench Press, 4X135X10
Narrow Grip Cable Rows, 4X120X10
Standing Military Press, 4X65X10
Inclined Flyes, 4X40X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X100X10
Seated Rear Delt, 4X80X10

Lower (light) weight and less rest between sets/exercises.
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  #72  
Old 06-05-2012, 10:58 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 6/5/2012, Legs and Arms

Standing Barbell Squats/Standing Barbell Calf Raises, 8X135X10/20
Prone Leg Curls, 4X150X10
Standing Straight Bar Curls, 6X40X10
Standing EZ Bar Tricep Press, 6X60X12
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  #73  
Old 06-08-2012, 06:07 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
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Location: Mineral Ridge, Ohio, USA
Posts: 997
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Friday, 6/8/2012, Upper Body

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 4X185X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Seated Rear Delt, 4X80X10
Standing Military Press, 4X75X10
Narrow Grip Cable Rows, 4X140X10
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  #74  
Old 06-11-2012, 08:10 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, 6/11/2012, Back and Arms

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X200X6
Standing Straight Bar Curls, 4X40X12
Standing EZ Bar Tricep Press, 4X60X12
Standing EZ Bar Curls, 4X60X10
Standing Cable Tricep Pressdowns, 4X150X10
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  #75  
Old 07-10-2012, 07:57 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: 997
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Tuesday, 7/10/2012, Chest and Back

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 4X185X10
Inclined Flyes, 4X40X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10

First day back after a long vacation.
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  #76  
Old 07-11-2012, 09:49 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: 997
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Wednesday, 7/11/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squat, 45X10, 8X135X10
Barbell Calf Raises, 6X135X10
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  #77  
Old 07-12-2012, 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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Thursday, 7/12/2012, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 45X10, 6X95X10
Seated Rear Delt, 6X80X10
Seated Angled Shoulder Press, 6X120X10
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  #78  
Old 07-13-2012, 09:01 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

Friday, 7/13/2012, Chest and Back

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 4X185X10
Inclined Flyes, 4X40X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10
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  #79  
Old 07-16-2012, 07:04 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

Monday, 7/16/2012, Legs and Lower Back

Warmup, Crunches, 4XBWX120
Barbell Squats/Barbell Calf Raises, 45X10/20, 4X135X10/20
Prone Leg Curls, 4X120X10
Seated Leg Extensions, 4X100X10
Seated Back Extension, 4X280X20
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  #80  
Old 07-17-2012, 06:26 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, 7/17/2012, Chest and Back

Flat Bench Press, 45X10, 135X10, 4X195X10
Inclined Flyes, 4X45X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X10
Narrow Grip Cable Rows, 4X130X10
Standing Tricep Cable Pressdowns, 4X150X10
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