Troy's Online Journal 2013 - Page 5 - ABCbodybuilding

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  #41  
Old 04-08-2013, 05:24 PM
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Monday, 4/8/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 3X230X10, 230X8
Inclined Dumbell Fly, 4X60X10
Flat Bench Press (Narrow Grip), 4X140X10
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  #42  
Old 04-09-2013, 10:25 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
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Tuesday, 4/9/2013, Back and Rear Delt

Seated Rear Delt Machine, 4X50X10
Lat Pull Down Machine (Normal Grip), 4X110X10
Lat Pull Down Machine (Neutral Grip), 4X110X10
Low Row, 4X170X10
Seated Rear Delt Machine, 4X40X10

Use what's available, when it's available.
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  #43  
Old 04-10-2013, 05:07 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Wednesday, 4/10/2013, Legs

Barbell Squat, 2X45X20, 6X95X20
Barbell Calf Raise, 6X275X15
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  #44  
Old 04-16-2013, 08:04 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: 915
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Tuesday, 4/16/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 2X235X10, 2X235X8
Inclined Dumbell Fly, 65X10, 65X9, 2X65X8
Seated Tricep Press Machine, 4X120X10
Flat Bench Press (Narrow Grip), 4X150X10
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  #45  
Old 04-17-2013, 09:37 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: 915
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Wednesday, 4/17/2013, Back, Rear Delt and Biceps

Low Row, 4X187X10
Seated Rear Delt Machine, 4X50X10
Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 165x6, 4X143X10
Standing Alternating Dumbbell Curl, 4X30X6
Standing Alternating Dumbbell Hammer Curl, 4X30X6
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  #46  
Old 04-18-2013, 05:00 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: 915
Default

Thursday, 4/18/2013, Legs

Barbell Squat, 45X10, 4X135X10
Barbell Calf Raise, 4X135X20
Prone Leg Curl Machine, 4X100X12
Seated Leg Extension Machine, 4X100X12
Inclined Leg Press, 4X90X12
Inclined Leg Press Calf Raises, 4X90X12
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  #47  
Old 04-23-2013, 06:06 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: 915
Default

Tuesday, 4/23/2013, Chest and Triceps

Flat Bench Press, 45X10, 135X10, 2X240X10, 2X240X6
Inclined Dumbell Fly, 4X50X10
Flat Bench Press (Narrow Grip), 4X155X10
Seated Tricep Press Machine, 4X130X10
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  #48  
Old 04-25-2013, 05:39 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: 915
Default

Thursday, 4/25/2013, Back, Rear Delt and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X121X10
Seated Rear Delt Machine, 4X50X10
Low Row, 4X121X10
Lat Pull Down Machine (Normal Grip), 4X100X10
Lat Pull Down Machine (Neutral Grip), 4X100X10
Standing Alternating Dumbbell Curl, 4X35X6
Standing Alternating Dumbbell Hammer Curl, 4X35X6
Seated Rear Delt Machine, 4X40X10
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  #49  
Old 04-30-2013, 10:02 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: 915
Default

Tuesday, 4/30/2013, Chest and Triceps

Flat Bench Press, 135X10, 245X10, 245X8, 2X245X6
Inclined Dumbell Fly, 4X50X10
Flat Bench Press (Narrow Grip), 4X155X10
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  #50  
Old 05-02-2013, 06:02 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: 915
Default

Thursday, 5/2/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X143X10
Low Row, 4X143X10
Lat Pull Down Machine (Normal Grip), 4X110X10
Lat Pull Down Machine (Neutral Grip), 4X110X10
Standing Alternating Dumbbell Curl, 4X40X5
Standing Alternating Dumbbell Hammer Curl, 4X40X5
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