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06-13-2012, 11:56 AM
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#121 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-12
Warmup
15 min rope skipping Front squat Bar x 10 82 x 5 104 x 5 132 x 5 165 x 5 180 x 2 x 5 Dumbbell rows 52 x 10 80 x 3 x 10 Chin ups 9 (max) 3 x 5 Arms were very weak after rowing Curls 39 x 3 x 8 Abs crunches 5 x 25 |
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06-13-2012, 01:05 PM
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#122 |
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Site owner
Join Date: Jan 2010
Location: myrtle beach sc, usa
Posts: 9,674
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nice looking journal atlas....
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06-21-2012, 01:10 PM
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#123 | |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-14
Quote:
Warmup 15 min rope skipping Flat bench Bar x 10 82 x 5 132 x 5 146 x 3 176 x 2 205 x 3 x 3 Close grip bench press 192 x 2 x 3 Military press Bar x 5 82 x 3 110 x 3 x 6 Band pull a parts blue x 4 x 15 Shoulder width push ups 31 / 20 / 17 / 16 / 15 Abs crunches 5 x 25 |
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06-21-2012, 01:10 PM
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#124 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-15
Prowler
15 x 30/45 |
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06-21-2012, 01:12 PM
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#125 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-17
Warmup
15 min rope skipping Squat Bar x 10 82 x 5 104 x 5 135 x 5 176 x 3 220 x 1 242 x 3 x 3 (RPE: 10) Deadlift 132 x 5 220 x 3 308 x 2 350 x 3 x 3 SSB Good morning Bar x 10 20 x 2 x 10 KB swings 52 x 3 x 10 Lying on the floor leg raises 5 x 13 |
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06-21-2012, 01:13 PM
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#126 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-19
Warmup
15 min rope skipping Front Squat Bar x 5 82 x 5 104 x 5 132 x 5 165 x 5 186 x 2 x 5 Dumbbell rows 52 x 10 90 x 3 x 8 Chin ups 10 (max) 5 / 5 / 5 Curls 40 x 3 x 8 Abs crunches 5 x 25 |
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06-21-2012, 01:14 PM
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#127 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-21
Prowler
15 x 30/45 |
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06-27-2012, 04:48 AM
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#128 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-22
Warmup
15 min rope skipping Flat bench Bar x 10 82 x 5 132 x 5 136 x 3 176 x 2 210 x 2 x 3 Close grip bench press 198 x 2 x 3 Military press Bar x 5 82 x 3 116 x 5 116 x 5 116 x 4 Band pull a parts blue x 4 x 15 Shoulder width push ups 36 / 22 / 18 / 17 / 15 (108) Abs crunches 5 x 25 |
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06-27-2012, 04:50 AM
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#129 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-24
Warmup
15 min rope skipping Squat Bar x 5 104 x 5 135 x 5 176 x 3 220 x 1 250 x 3 250 x 3 Deadlift 135 x 5 220 x 3 308 x 2 365 x 3 365 x 3 + hold SSB Good morning bar x 10 40 x 10 40 x 10 KB swings 52 x 3 x 10 Lying on floor leg raises 5 x 12 |
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06-27-2012, 04:51 AM
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#130 |
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Member
Join Date: Apr 2009
Location: Arnoldland
Posts: 138
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2012-06-26
Warmup
15 min rope skipping Front Squat Bar x 10 84 x 5 104 x 5 132 x 5 165 x 5 186 x 2 x 5 (RPE: 9) Chin ups 15 (max) 8/7/6 DB rows 52 x 8 100 x 3 x 8 Doing the chins before the rows worked way better than the other way around. Hammer Curls 38 x 3 x 8 Abs crunches 5 x 25 |
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