Troy's Online Journal 2013 - Page 7 - ABCbodybuilding

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  #61  
Old 05-23-2013, 10:15 PM
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Thursday, 5/23/2013, Legs and Delts

Barbell Squat, 45X10, 135X10, 4X225X10
Barbell Calf Raise, 4X225X20
Seated Rear Delt Machine, 4X50X10
Seated Shoulder Press Machine, 50X10, 70X10, 4X90X10
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  #62  
Old 05-28-2013, 06:52 PM
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bigironcross is working to get less huge and better proportioned!
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Tuesday, 5/28/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X170X10
Low Row, 4X175X10
Standing Alternating Dumbbell Curl, 4X45X6
Standing Alternating Dumbbell Hammer Curl, 4X45X6
Seated Rear Delt Machine, 4X50X10

Last edited by bigironcross; 05-31-2013 at 10:59 PM.
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  #63  
Old 05-30-2013, 12:16 AM
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bigironcross is working to get less huge and better proportioned!
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Wednesday, 5/29/2013, Chest and Triceps

Flat Bench Press, 135X10, 3X225X10, 225X8
Inclined Dumbbell Fly, 4X55X10
Seated Tricep Press Machine, 4X150X10
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  #64  
Old 05-31-2013, 10:59 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Friday, 5/31/2013, Upper Body

Low Row, 4X187X10
Seated Rear Delt Machine, 4X50X10
Seated Shoulder Press Machine, 4X100X10
Seated Rear Delt Machine, 4X40X10
Standing Alternating Dumbbell Curl, 4X25X10
Standing Alternating Dumbbell Hammer Curl, 4X25X10
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  #65  
Old 06-03-2013, 06:25 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Posts: 970
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Monday, 6/3/2013, Chest and Triceps

Flat Bench Press, 135X10, 3X225X10, 225X8
Inclined Dumbbell Fly, 4X60X10
Seated Tricep Press Machine, 4X155X10
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  #66  
Old 06-05-2013, 06:50 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: 970
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Wednesday, 6/5/2013, Back and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X175X10
Low Row, 4X175X10
Standing Alternating Dumbbell Curl, 4X30X10
Standing Alternating Dumbbell Hammer Curl, 4X30X10
Seated Rear Delt Machine, 4X50X10
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  #67  
Old 06-12-2013, 01:52 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
Location: Mineral Ridge, Ohio, USA
Posts: 970
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Tuesday, 6/11/2013, Upper Body

Flat Bench Press, 135X10, 3X205X10
Inclined Dumbbell Fly, 3X50X10
Lat Pull Down (Normal/Wide/Narrow), 3X121X10
Low Row, 3X143X10
Seated Rear Delt Machine, 3X40X10
Seated Tricep Press Machine, 3X120X10
Standing Dumbbell Curl, 3X25X10
Standing Dumbbell Hammer Curl, 3X25X10

Tried lowering weights, doing 3 sets instead of 4 and performing more exercises this workout.
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  #68  
Old 06-13-2013, 06:33 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
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Posts: 970
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Thursday, 6/13/2013, Upper Body

Seated Inclined Press Machine, 50X10, 4X100X10
Seated Chest Press Machine, 25X10, 4X50X10
Seated Rear Delt Machine, 4X40X10
Seated Tricep Press Machine, 4X50X10
Seated Lat Pulldown Machine, 40X10, 4X80X10
Seated Low Row Machine, 4X50X10
Seated Tricep Press Machine, 3X120X10
Standing Dumbbell Curl, 4X20X10
Standing Dumbbell Hammer Curl, 4X25X10

Tried lowering weights, less rest between sets and performing more exercises this workout.
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  #69  
Old 06-18-2013, 10:24 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: 970
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Tuesday, 6/18/2013, Chest, Triceps and Biceps

Flat Bench Press, 135X10, 4X205X10
Inclined Dumbbell Fly, 4X55X10
Seated Tricep Press Machine, 4X130X10
Standing Dumbbell Curl, 4X30X10
Standing Dumbbell Hammer Curl, 4X35X10
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  #70  
Old 06-20-2013, 07:15 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: 970
Default

Thursday, 6/20/2013, Back, Triceps and Biceps

Lat Pull Down (Normal/Wide/Narrow/Normal Grip), 4X143X10
Low Row, 4X165X10
Seated Rear Delt Machine, 4X40X10
Seated Tricep Press Machine, 4X140X10
Standing Dumbbell Curl, 4X35X6
Standing Dumbbell Hammer Curl, 4X40X6
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