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  #111  
Old 11-12-2013, 11:43 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, 11/12/2013, Upper Body

Flat Bench Press, 135X10, 3X185X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Pec Fly Machine, 4X50X10
Seated Tricep Press Machine, 4X100X10
Shoulder Press Machine (Normal Grip), 4X60X10
Shoulder Press Machine (Neutral Grip), 4X60X10
Lat Pull Down Machine (normal grip), 4X70X10
Lat Pull Down Machine (neutral grip), 4X70X10
Standing Dumbbell Curl, 4X20X10

Three (3) weeks away from the weights. I spent a week with my Dad in the hospital and another 10 days in rehab. And, another week to get caught up at work. He's home now and doing much better. Enough with excuses. So, I've lowered the weight to get back into it. Hopefully, I can get in a least three (3) workouts this week.
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  #112  
Old 11-19-2013, 06:51 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, 11/19/2013, Back

Walk, 0.5 hours
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Low Row, 4X121X10
Rear Delt Machine, 4X30X10
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  #113  
Old 11-20-2013, 09:19 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

Wednesday, 11/20/2013, Chest

Walk, 0.5 hours
Flat Bench Press, 135X10, 4X155X10
Inclined Dumbbell Fly, 4X40X10
Seated Tricep Press Machine, 4X100X10
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  #114  
Old 11-25-2013, 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

Monday, 11/25/2013, Upper Body

Walk, 0.5 hours
Shoulder Press Machine (Normal Grip), 4X60X10
Shoulder Press Machine (Neutral Grip), 4X60X10
Rear Delt Machine, 4X30X10,
Lat Pull Down Machine (Normal Grip), 4X70X10
Lat Pull Down Machine (Neutral Grip), 4X70X10
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  #115  
Old 12-06-2013, 01:05 AM
bigironcross's Avatar
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, 12/5/2013, Chest

Walk, 0.5 hours
Flat Bench Press, 135X10, 4X155X10
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  #116  
Old 12-06-2013, 09:58 PM
bigironcross's Avatar
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, 12/6/2013, Back

Walk, 0.5 hours
Lat Pull Down Machine (Normal Grip), 4X100X10
Lat Pull Down Machine (Neutral Grip), 4X100X10
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