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  #81  
Old 07-18-2012, 06:58 PM
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Wednesday, 7/18/2012, Shoulders and Biceps

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 45X10, 4X115X10
Seated Rear Delt, 4X90X10
Seated Angled Shoulder Press, 4X160X10
Standing EZ Bar Curls, 4X60X10
Standing Alternating Dumbbell Curls, 4X25X6
Standing Alternating Dumbbell Hammer Curls, 4X25X6
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  #82  
Old 07-20-2012, 06:04 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
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Friday, 7/20/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 4X205X10
Inclined Flyes, 4X50X10
Standing Tricep Cable Pressdowns, 4X150X10
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  #83  
Old 07-23-2012, 08:32 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Posts: 977
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Monday, 7/23/2012, Back

Warmup, Crunches, 4XBWX120
Narrow Grip Cable Rows, 4X150X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Seated Back Extension, 4X280X20
Seated Rear Delt, 4X90X10
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  #84  
Old 07-24-2012, 05:50 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, 7/24/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 4X215X10
Inclined Flyes, 4X55X10
Standing Dumbbell Shoulder Shrugs, 4X40X10
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  #85  
Old 07-27-2012, 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: 977
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Friday, 7/27/2012, Legs and Rear Delts

Warmup, Crunches, 4XBWX120
Barbell Squats/Barbell Calf Raises, 45X10/20, 4X135X10/20
Prone Leg Curls, 4X120X10
Seated Leg Extensions, 4X120X10
Seated Rear Delt, 4X100X10
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  #86  
Old 07-31-2012, 05:46 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
Default

Tuesday, 7/31/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 4X225X10
Inclined Flyes, 4X60X10
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  #87  
Old 08-01-2012, 04:56 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: 977
Default

Wednesday, 8/1/2012, Back

Warmup, Crunches, 4XBWX120
Narrow Grip Cable Rows, 4X160X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Seated Back Extension, 4X280X30
Seated Rear Delt, 4X100X10
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  #88  
Old 08-03-2012, 02:20 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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Thursday, 8/2/2012, Legs

Barbell Squats, 45X10, 135X10, 4X185X10
Barbell Calf Raises, 4X185X10
Prone Leg Curls, 4X140X10
Seated Leg Extensions, 4X140X10
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  #89  
Old 08-03-2012, 06:21 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
Default

Friday, 8/3/2012, Shoulders and Triceps

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 45X10, 4X135X10
Seated Rear Delt, 4X110X10
Seated Angled Shoulder Press, 4X200X10
Standing Tricep Cable Pressdowns, 4X150X10
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  #90  
Old 08-06-2012, 07:16 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
Default

Monday, 8/6/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 45X10, 135X10, 3X230X10, 230X9
Inclined Flyes, 4X60X10
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