Troy's Online Journal 2012 - ABCbodybuilding

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  #1  
Old 01-03-2012, 11:16 PM
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Default Troy's Online Journal 2012

Tuesday, 1/3/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 6X225X6
Inclined Flyes, 6X40X10

Back at it after about a two week layoff. I going to try 6 sets of 6 reps rather than 4 sets of 10 reps on my full body exercises and see how that works. Also, started walking an hour a day yesterday to try to lose some weight.

Last edited by bigironcross; 01-04-2012 at 11:42 PM.
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Old 01-04-2012, 11:42 PM
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Wednesday, 1/4/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X120X10
Narrow Grip Cable Rows, 8X160X6
Seated Back Extension, 8X280X20
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Old 01-05-2012, 11:51 PM
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Thursday, 1/5/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 1X45X10, 6X135X10
Barbell Calf Raises, 6X135X20
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Old 01-06-2012, 11:03 PM
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Friday, 1/6/2012, Shoulders, Biceps and Triceps

Warmup, Crunches, 4XBWX120
Standing Military Press, 1X45X10, 4X95X10
Seated Rear Delt, 4X90X10
Standing Alternating Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Hammer Curls, 4X25X10
Standing Cable Tricep Pressdowns, 4X120X10

Last edited by bigironcross; 01-20-2012 at 07:14 PM.
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Old 01-09-2012, 08:27 PM
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Monday, 1/9/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 8X235X6
Inclined Flyes, 8X45X10
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Old 01-10-2012, 11:21 PM
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bigironcross bigironcross is offline
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Tuesday, 1/10/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X130X10
Narrow Grip Cable Rows, 8X170X6
Seated Back Extension, 8X280X20
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Old 01-11-2012, 08:14 PM
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bigironcross bigironcross is offline
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Wednesday, 1/11/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 1X45X10, 8X145X10
Barbell Calf Raises, 8X145X20
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Old 01-13-2012, 08:53 PM
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Friday, 1/13/2012, Shoulders and Biceps

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10
Standing Alternating Dumbbell Curls, 4X35X10
Standing Alternating Dumbbell Hammer Curls, 4X40X10

Last edited by bigironcross; 01-20-2012 at 07:14 PM.
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Old 01-15-2012, 01:33 PM
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Saturday, 1/14/12, Arms (Home Gym)

Standing EZ Barbell Curls, 4X60X10
Standing EZ Barbell Tricep Extensions, 4X60X10
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Old 01-17-2012, 11:23 PM
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Tuesday, 1/17/2012, Chest

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 6X245X6
Inclined Flyes, 6X50X10
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