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njflex
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« Reply #5700 on: January 02, 2013, 08:49:39 PM » |
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delts
smith fr press
side laterals
cable single arn rear delt
uprights
shrugs fr and rear smith
forarms
calves
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$
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chaos
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« Reply #5701 on: January 03, 2013, 05:31:01 PM » |
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Bench Lockouts
BBell Bench w/ hanging weight thing
DB Incline
Pushdowns
Reverse Curls
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Liar!!!!Filt!!!!
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Fury
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« Reply #5702 on: January 03, 2013, 07:51:06 PM » |
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BB rows
BB curls
Pulldowns
Incline curls
Good mornings
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5703 on: January 04, 2013, 06:00:00 AM » |
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BB rows
BB curls
Pulldowns
Incline curls
Good mornings
Shoudn't you be getting in some MMA training after your New Years fun  T-bar hammer rows reverse grip pulldowns rope pulldown bent over rows abs |
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chaos
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« Reply #5704 on: January 04, 2013, 05:52:32 PM » |
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Military Press
Seated DB Press
DB Front Raises
Seated Shrugs
DB Snatches
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Liar!!!!Filt!!!!
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Mr Nobody
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« Reply #5705 on: January 04, 2013, 09:39:48 PM » |
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Front Squats
DB laterals
Military Press
Barbell Curls
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njflex
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« Reply #5706 on: January 05, 2013, 04:16:45 PM » |
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quads
hacks
leg extension
walking lunges dbell
finished with leg press killer,,,
sldl with dbell's
lying leg curl
seated calf raise's,,,
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$
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nzmusclemonster
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« Reply #5707 on: January 05, 2013, 04:49:46 PM » |
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Bench press
incline db press
fly's
military press
side laterals front raises
3 mile road run
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PTPS
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Grape Ape
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« Reply #5708 on: January 05, 2013, 07:28:25 PM » |
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4 mile run + carrying weight for an additional minute.
Inverted hangs x 2
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Y
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5709 on: January 07, 2013, 05:47:40 AM » |
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Fri,
front seated military press
behind the neck seated press
front raises
side raises
reverse pec dec
shrugs
abs
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chaos
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« Reply #5710 on: January 07, 2013, 05:39:14 PM » |
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Squats
SLDL
Leg Ext
Ham Curls
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5711 on: January 08, 2013, 05:53:44 AM » |
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Single leg leg press
extensions
hack squats
leg curls
abs
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njflex
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« Reply #5712 on: January 08, 2013, 06:03:23 AM » |
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chest
smith flat
hammer press
inc db press
flat flye
dips
tri
fr pushdown
close grip bench
tri extension
reverse grip pushdown
abs
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$
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chaos
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« Reply #5713 on: January 08, 2013, 06:47:16 PM » |
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BBell Bench
DB Incline
DB Incline Flyes
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5714 on: January 09, 2013, 06:00:15 AM » |
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Incline bench
hammer chest
db flys
cable flys
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chaos
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« Reply #5715 on: January 09, 2013, 05:45:02 PM » |
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Deads
BBell Rows
Chest Supported Rows
DB Curls
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Liar!!!!Filt!!!!
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5716 on: January 10, 2013, 06:22:23 AM » |
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Bar stuck in the corner for rows
pulldowns
hammer rows
rope pulldown
bent over rows
abs
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njflex
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« Reply #5717 on: January 10, 2013, 06:38:56 AM » |
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back
close grip chins
wide tbar row
low cable row
one arm db row
standup pulldown
bis
curls straight bar
seated db curl
sitdown curl machine
abs
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$
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5718 on: January 11, 2013, 05:58:48 AM » |
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Hammer shoulder press
side raises
front raises
reverse pec dec
cable shrugs
machine shrugs
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chaos
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« Reply #5719 on: January 11, 2013, 05:58:49 PM » |
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Shoulders
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Liar!!!!Filt!!!!
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nzmusclemonster
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« Reply #5720 on: January 11, 2013, 08:29:39 PM » |
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Incline db press
flys
flat db press
superset arms
3 mile run
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PTPS
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njflex
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« Reply #5721 on: January 12, 2013, 09:24:23 AM » |
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DELTS
FR PRESS
SIDE RAISES
BENT OVER CABLE REAR DELT
DB PRESS X2 TO FINISH..
SHRUGS FR AND DBELL TO REAR
FORARMS
CALVES TOE STRAIGHT.IN,OUT,STANDIN CALF RAISE X4,,24 REPS PER SET..
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$
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Grape Ape
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« Reply #5722 on: January 12, 2013, 10:25:45 AM » |
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Feb 1: Left Shoulder arthroscopy / distal clavicle excision / and subacronial decompression. Then rehab, then lifting again.
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Y
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CalvinH
Moderator
Getbig V
Posts: 17296
The Y boarders are Ron's merry band of misfits.
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« Reply #5723 on: January 14, 2013, 05:50:52 AM » |
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Fri-straight bar curls
seated incline db curls
skull crushers
pushdowns
over head extensions
superset-machines for tri's and bi's
abs
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wild willie
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« Reply #5724 on: January 14, 2013, 07:54:10 AM » |
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CHEST, BIS, TRAPS AND CALVES:
INCLINE FLYES 3 SETS
SMITH MACHINE BENCH PRESS 3 SETS
CABLE CROSSOVERS 3 SETS
STANDING DB CURLS 4 SETS
DB SHRUGS 3 SETS
SEATED CALF RAISES 5 SETS
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