Troy's Online Journal 2013 - Page 4 - ABCbodybuilding

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  #31  
Old 03-14-2013, 10:28 PM
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Wednesday, 3/13/2013, Back

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X170X10
Low Row, 4X214X6
Seated Rear Delt Machine, 4X45X10
Bent-over Barbell Row, 4X75X10
Standing Barbell Shrugs, 4X75X10
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  #32  
Old 03-15-2013, 08:55 PM
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bigironcross is working to get less huge and better proportioned!
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Friday, 3/15/2013, Upper Body

Flat Bench Press, 45X10, 135X10, 225X10, 270X6, 270X5, 2X270X4
Low Row, 110X10, 165X10, 4X214X6
Seated Rear Delt Machine, 4X45X10
Standing Dumbbell Curl, 4X30X10
Standing Dumbbell Hammer Curl, 2X30X10
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  #33  
Old 03-18-2013, 05:37 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Monday, 3/18/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X170X10
Low Row, 4X231X6
Lat Pull Down Machine (Normal Grip), 4X100X10
Lat Pull Down Machine (Neutral Grip), 4X100X10
Standing Alternating Dumbbell Curl, 4X25X10
Standing Alternating Dumbbell Hammer Curl, 4X25X10
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  #34  
Old 03-19-2013, 05:30 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
Location: Mineral Ridge, Ohio, USA
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Tuesday, 3/19/2013, Chest

Flat Bench Press, 45X10, 135X10, 225X10, 2X275X6, 2X275X5
Inclined Dumbell Fly, 4X65X10
Flat Bench Press (Narrow Grip), 45X10, 4X140X10
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  #35  
Old 03-21-2013, 05:52 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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Thursday, 3/21/2013, Legs

Barbell Squat, 2x45X10, 2X95X10, 2X135X10, 2x185x10, 2x225x10
Barbell Calf Raise, 4X225X25
Prone Leg Curl Machine, 4X130X10
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  #36  
Old 03-22-2013, 05:55 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: 972
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Friday, 3/22/2013, Upper Body

Seated Rear Delt Machine, 4X50X10
Flat Bench Press, 45X10, 135X10, 2X225X10, 225X8, 225X7
Seated Rear Delt Machine, 4X50X10
Low Row, 110X10, 4X165X10
Seated Rear Delt Machine, 4X40X10

Tired!?!?!
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  #37  
Old 03-26-2013, 10:05 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
Location: Mineral Ridge, Ohio, USA
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Tuesday, 3/26/2013, Chest

Flat Bench Press, 45X10, 135X10, 225X10, 2X280X5, 2X280X4
Inclined Dumbbell Fly, 4X70X10

Short workout. I had to get back to work from lunch early.
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  #38  
Old 04-02-2013, 05:19 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
Location: Mineral Ridge, Ohio, USA
Posts: 972
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Tuesday, 4/2/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X170X10
Low Row, 4X170X10
Lat Pull Down Machine (Normal Grip), 4X100X10
Lat Pull Down Machine (Neutral Grip), 4X100X10
Seated Rear Delt Machine, 4X40X10
Standing Dumbbell Curl, 4X25X10
Standing Dumbbell Hammer Curl, 4X25X10

Last edited by bigironcross; 04-03-2013 at 05:46 PM.
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  #39  
Old 04-03-2013, 05:48 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: 972
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Wednesday, 4/3/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 3X225X10, 225X8
Inclined Dumbell Fly, 4X55X10
Seated Tricep Press Machine, 4X100X10
Standing Tricep Extension, 4X60X10
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  #40  
Old 04-06-2013, 12:35 AM
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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: 972
Default

Friday, 4/5/2013, Legs

Barbell Squat, 45X10, 135X10, 4X225X10
Barbell Calf Raise, 4X225X20
Prone Leg Curl Machine, 4X100X10
Seated Leg Extension Machine, 4X100X10
Flat Bench Press, 45X10, 4X135X10
Seated Rear Delt Machine, 4X40X10
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