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Dan's Tryin Not To Be A Fatass (again)
Views: 14277 | Replies: 134 | Started 11 years, 5 months ago
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#870405 | Mon - Aug 12 2013 - 20:35:12
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#870409 | Mon - Aug 12 2013 - 20:59:35
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so in about a month your ohp went from 155x1 to 150x3? thats like a 20lb potential 1rm increase (n1)
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#870411 | Mon - Aug 12 2013 - 21:07:53
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Quote (___ @ Mon - Aug 12 2013 - 20:59:35)
so in about a month your ohp went from 155x1 to 150x3? thats like a 20lb potential 1rm increase (n1)


i improved on my form a bit, and but yeah you make good gains with this program

i assume you dont do false grip with mil press since you have to clean it up?
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#870412 | Mon - Aug 12 2013 - 21:11:16
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Quote (smoked @ Mon - Aug 12 2013 - 22:07:53)
Quote (___ @ Mon - Aug 12 2013 - 20:59:35)
so in about a month your ohp went from 155x1 to 150x3? thats like a 20lb potential 1rm increase (n1)


i improved on my form a bit, and but yeah you make good gains with this program

i assume you dont do false grip with mil press since you have to clean it up?


correct
and ohp has always been my biggest weak point, mainly due to shitty range of motion and lack of mobility
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#870414 | Mon - Aug 12 2013 - 21:48:56
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:donno:
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#870421 | Tue - Aug 13 2013 - 17:02:33
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Toosday Aug 13
Deads
135x10
225x5
305x5
345x3
385x1+(4)
185x10x5 (might move to 225x10 for last sets in 2 weeks)

Oblique, ab/adductor work, lower back work

Legs too tired to run/job so I walked like 15minutes
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#870424 | Tue - Aug 13 2013 - 18:54:58
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Quote (smoked @ Tue - Aug 13 2013 - 18:02:33)


Legs too tired to run/job so I walked like 15minutes


User Image
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#870425 | Tue - Aug 13 2013 - 20:11:25
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Quote (___ @ Tue - Aug 13 2013 - 18:54:58)
Quote (smoked @ Tue - Aug 13 2013 - 18:02:33)


Legs too tired to run/job so I walked like 15minutes


User Image


heh, i mean...its not that I want to but need to some
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#870518 | Thu - Aug 15 2013 - 17:27:17
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Thurs Aug 15
Bench
135x10
175x5
195x5
225x3
250x1+(3)
185x8x2
155x8x3

Arnolds
30x8
35x8x3

Reverse BB Curl
barx10x4

Close grip bench
105x10x4

DB Row
70, 80, 90 x10

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#870566 | Fri - Aug 16 2013 - 18:47:52
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Friday Aug 16
Squats
135x8
195x5
225x3
255x1+(6)
155x10x5

Oblique/Lower back/Ab/Adductor machine

Situps 10x4
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#870567 | Fri - Aug 16 2013 - 19:07:58
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last cycle - 245x1+(6)
this cycle - 255x1+(6)

safe to say your squat is way stronger than you give credit
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#870571 | Fri - Aug 16 2013 - 21:30:18
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Quote (___ @ Fri - Aug 16 2013 - 19:07:58)
last cycle - 245x1+(6)
this cycle - 255x1+(6)

safe to say your squat is way stronger than you give credit


proalbey, which is why I started actually pushing it up a bit now that I am feelin somewhat better, just while staying with the progression
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#870641 | Mon - Aug 19 2013 - 18:14:54
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Monday Aug 19
Mil
65, 75, 95 x5

Skull crushers
50x10x3

Dips
10x3

DB Curls
30, 35, 40 x8

Reload week, nothing serious
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#870643 | Mon - Aug 19 2013 - 20:23:11
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Quote (smoked @ Mon - Aug 19 2013 - 19:14:54)
Monday Aug 19
Mil
65, 75, 95 x5

Skull crushers
50x10x3

Dips
10x3

DB Curls
30, 35, 40 x8

Reload week, nothing serious


my deload is the week of labor day, meaning it will have to be 4 straight days
deloads are depressing, they make me want to do cardio or test 1RM after the session
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#870654 | Tue - Aug 20 2013 - 04:44:30
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Quote (___ @ Mon - Aug 19 2013 - 20:23:11)
Quote (smoked @ Mon - Aug 19 2013 - 19:14:54)
Monday Aug 19
Mil
65, 75, 95 x5

Skull crushers
50x10x3

Dips
10x3

DB Curls
30, 35, 40 x8

Reload week, nothing serious


my deload is the week of labor day, meaning it will have to be 4 straight days
deloads are depressing, they make me want to do cardio or test 1RM after the session


I agree, I need to make this into a 4 day week then restart lifts on saturday

I just like, wanted to do a ton more but didnt...felt like pushing something
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#870705 | Tue - Aug 20 2013 - 19:59:02
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Toosday Aug 20
Deads
165, 195, 255 x5

Situps, oblique machine

Gonna be doing Squats/bench deload tomorrow so I can then start my new work week 531 rotation on saturday with 2 days of rest (Sat/Sun Tues/Wed lifting days)
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#870707 | Tue - Aug 20 2013 - 20:12:04
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Quote (smoked @ Tue - Aug 20 2013 - 20:59:02)
Toosday Aug 20
Deads
165, 195, 255 x5

Situps, oblique machine

Gonna be doing Squats/bench deload tomorrow so I can then start my new work week 531 rotation on saturday with 2 days of rest (Sat/Sun Tues/Wed lifting days)


nice
what are your work regular days off?
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#870716 | Wed - Aug 21 2013 - 04:54:18
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Quote (___ @ Tue - Aug 20 2013 - 20:12:04)
Quote (smoked @ Tue - Aug 20 2013 - 20:59:02)
Toosday Aug 20
Deads
165, 195, 255 x5

Situps, oblique machine

Gonna be doing Squats/bench deload tomorrow so I can then start my new work week 531 rotation on saturday with 2 days of rest (Sat/Sun Tues/Wed lifting days)


nice
what are your work regular days off?


for the next 3 weeks monday/tuesday but then its switching to thurs/friday and instead of restarting my lifting routine twice in 3 weeks figured id just restart it based on what my schedule is going to be for awhile
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#870746 | Wed - Aug 21 2013 - 20:20:36
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Wed Aug 21
Bench + Squat
135x2
165x5

Assorted stuff nothing super or crazy, begin 5 week on saturday
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#870992 | Mon - Sep 2 2013 - 09:52:27
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guess ill start updating this again

did some gr8 DL's yesterday

375x3+(6) top set
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#871243 | Wed - Sep 4 2013 - 18:15:18
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Tuesday: Bench
135x8
175x5
195x3
215x5
240x3+(5)
155x10x5

BB Row: 135x10x5
FG Shrug: 135x15x5
Arnolds: 30, 35, 40 x8
Inc DB Press: 65, 75, 80 x8

Wednesday: Squat
135x8
195x3
225x3
245x3+(10)
155x10x5

Good Mornings: 95x10x3
Abductor: 95, 115, 135x15
Adductor: 75, 95x15 (x2)
Oblique machine: 75, 95 x12(x2)
Situps: 12x3
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#871389 | Sun - Sep 8 2013 - 16:31:49
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Sun Sept 8
Deads
135, 225x5 WU
315x5
355x3
395x1+(4)
225x10x5
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#871502 | Wed - Sep 11 2013 - 19:27:58
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Toosday
Bench
135, 185x5
205x5
230x3
255x1+(3)
160x10x5

Wed
Squats
138, 185x5
205x5
235x3
265x1+(9)
165x10x5
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#871503 | Wed - Sep 11 2013 - 19:43:50
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also: purchd bluetooth headphones for gym, super fucking ofc

ipod in gym bag music everywhere i go no cords, love em
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#871504 | Wed - Sep 11 2013 - 20:25:51
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ive lost like 7 lbs since restricing my diet 2 weeks ago
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#871803 | Wed - Sep 18 2013 - 09:19:55
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Deload week nothing to report here except boredom
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#871898 | Sat - Sep 21 2013 - 15:48:36
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Sat - Sep 21
Military
barx8
115x5
125x5
145x5+(6)
85x10x5

FG BB Shrug: 135x20x5
Dips: 8x4
DB Curl: 30, 35 x10, 40x8
Skull crushers: 50x10x3 (2x25plates)
Rev FG BB Curl: barx10x3

This post has been edited by smoked on Sat - Sep 21 2013 - 15:48:46
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#871989 | Sun - Sep 22 2013 - 17:11:12
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Sunday September 22
Deads
135,225x5
285x5
325x5
365x5+(8)
225x10x5

Abductor machine: 75,85,95 x12
Adductor machine: 95,115,135 x12
Oblique machine: 75,80,85 x12
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#872089 | Tue - Sep 24 2013 - 19:43:08
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Toosday Sept 24
Bench
135x10
185x5
205x5
235x5+(6)
165x10x4
135x8 (dropset from 4th 165 set)

DB Row: 75, 85, 95 x10
DB Curl: 35, 40x10, 45x6
FG BB Shrug: 135x20x3
Lat Pulldown: 135, 155, 175x10
Lat/Shoulder raise machine: 65, 75, 95 x10
Rear Delt Machine: 115x10x3
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#872091 | Tue - Sep 24 2013 - 20:20:25
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getting real fancy with your accessories
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#872099 | Tue - Sep 24 2013 - 21:15:39
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Quote (___ @ Tue - Sep 24 2013 - 20:20:25)
getting real fancy with your accessories


I'm just trying to rotate them every 4 weeks of lifting so its not the same thing...and this time focusing on upper back/shoulders on bench day

While I love the BBB sets I still feel like doing more after finishing them because well, fuck yeah
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#872324 | Sun - Sep 29 2013 - 17:20:42
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Sat Sept 28
Military
45, 95x5
115x3
135x3
155x3+(4)
85x10x5

FG Shrug: 135x20x4, 185x5
Skull crusher: 50x10x3
Dips: 10x3
BB Curl: 30, 35 x10, 40x8
Rev FG BB curl: bar x10x3

Sun Sept 29
Deads
135, 225x5
305x3
345x3
385x3+(6)
225x10x5

Oblique machine: 75, 85 x12
Abductor: 75, 95x15
Adductor: 95, 135 x15
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#872465 | Tue - Oct 1 2013 - 18:27:28
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Toosday Oct 1
Bench
135x8
195x3
225x3
245x3+(4)
165x10x5

DB Row: 75x10, 85x8x2
DB Curl: 30, 35x10, 40x8
FG BB Shrug: 135x20x3
Lat Pulldown: 135, 175, 195x10
Lat/Shoulder raise machine: 75, 85, 95 x10
Rear Delt Machine: 115x10x3

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#872664 | Sat - Oct 5 2013 - 20:26:10
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Wed Oct 2
Squat
135x8
205x3
225x3
255x3+(10)
175x10x5

GM's: 95x10x3
calf raise: 205x20x3
oqlique: 75, 85, 95x1-
Abductor: 75, 85, 95x15
Adductor: 95, 115, 135 x15


Sat Oct 5
Military
45x8
95x5
125x5
145x3
165x1+(3)
85x10x5

FG Shrug: 135x20x3
Skull Crusher: 50x10x3
Dips: 10x3
DB Curl: 30, 35, 40 x10
Rev BB FG Curl: barx12x3
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#872665 | Sat - Oct 5 2013 - 20:26:34
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Need to re-order protein, almost out...doh 25lbs is expensive
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#872775 | Sun - Oct 6 2013 - 20:09:18
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Sunday Oct 6
Deads
135, 225x5
325x5
365x3
405x1+(5)
225x10x5

Oglique: 75, 85, 95x10
Abductor: 75, 85, 95x15
Adductor: 95, 115, 135x15

Fuck yes on 1+ set.
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#872777 | Sun - Oct 6 2013 - 21:53:11
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dat der 4 plate
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#872794 | Mon - Oct 7 2013 - 12:50:06
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Quote (___ @ Sun - Oct 6 2013 - 20:53:11)
dat der 4 plate


Yeah buddy
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#872852 | Tue - Oct 8 2013 - 18:57:19
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Tuesday October 8
Bench
135, 185x5
205x5
235x3
260x1+(3)
185x10x2
155x10x3

DB Row: 75x10, 85x10x2
DB Curl: 35x10, 40x8, 45x6
FG BB Shrug: 135x20x3
Lat Pulldown: 135, 175, 195x10
Lat/Shoulder raise machine: 75, 85, 95 x10
Rear Delt Machine: 115x10x3
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#872892 | Wed - Oct 9 2013 - 19:49:07
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squat
only set that matters
275x1+(10)
175x10x5

other stuffs
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#873328 | Sat - Oct 19 2013 - 07:00:12
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successful cycle
strong results
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#873424 | Sun - Oct 20 2013 - 07:28:44
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Quote (___ @ Sat - Oct 19 2013 - 06:00:12)
successful cycle
strong results


starting new cycle tomorrow proal when I feel better from sickness
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#873637 | Mon - Oct 21 2013 - 11:39:37
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Quote (smoked @ Sun - Oct 20 2013 - 06:28:44)
Quote (___ @ Sat - Oct 19 2013 - 06:00:12)
successful cycle
strong results


starting new cycle tomorrow proal when I feel better from sickness


not sure if i should take the week off, just do bullshit lifts and running and then start 5/3/1 back next week since im missing the first 2 days of 5's week
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#873653 | Mon - Oct 21 2013 - 15:58:52
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Quote (smoked @ Mon - Oct 21 2013 - 12:39:37)
Quote (smoked @ Sun - Oct 20 2013 - 06:28:44)
Quote (___ @ Sat - Oct 19 2013 - 06:00:12)
successful cycle
strong results


starting new cycle tomorrow proal when I feel better from sickness


not sure if i should take the week off, just do bullshit lifts and running and then start 5/3/1 back next week since im missing the first 2 days of 5's week


start back next week
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#873674 | Mon - Oct 21 2013 - 20:12:35
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Quote (___ @ Mon - Oct 21 2013 - 14:58:52)
Quote (smoked @ Mon - Oct 21 2013 - 12:39:37)
Quote (smoked @ Sun - Oct 20 2013 - 06:28:44)
Quote (___ @ Sat - Oct 19 2013 - 06:00:12)
successful cycle
strong results


starting new cycle tomorrow proal when I feel better from sickness


not sure if i should take the week off, just do bullshit lifts and running and then start 5/3/1 back next week since im missing the first 2 days of 5's week


start back next week


Yeah, bullshit lifts it is the next 3 days
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#873707 | Tue - Oct 22 2013 - 17:16:58
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miltary press rando lifts of 95x5 then holding overhead for around 30 seconds each time
bench - 135, 185, 225 concentrations (5-10s down each rep slow)

some cardio, still sickish so just making sure i do something today and tomorrow before starting 531 next week again
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#873759 | Wed - Oct 23 2013 - 15:55:48
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Bullshit lifts day 2
Decided to test .ax squat, 355x1 nb nb
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#873762 | Wed - Oct 23 2013 - 17:01:01
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aint nothing but a peanut
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#874274 | Thu - Oct 31 2013 - 12:18:31
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Saturday Military press
115x5
135x5
145x5+(6)
95x10x5

FG Shrug: 135x20x4
DB Curl: 30, 40,x10, 45x8
Hammer Curl: 20, 25, 30 x10
Dips: 10x3

Sun Deads
225x5
285x5
335x5
375x5+(7)
225x10x1

Tues Bench
135x5
195x5
215x5
235x5+(7)
185x10x2
155x10x3

Dec Bench: 135x10x3
BB Row: 135, 155, 185x10
FG EZBar Curl: 50x10x3
Dips: 10x3

Wed Squat
135x5
195x5
225x5
255x5+(12)
185x10x5
        Top  
#874412 | Sat - Nov 2 2013 - 16:00:18
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Sat Nov 2
Military
85x5
125x3
145x3
155x3+(5)
95x10x5

DB Curl: 30, 35 x10, 40x8
Hammer curl (cross body): 20, 25, 30 x10
FG BB Shrug: 135x20, 155x15x2
Dips: 10x3
Views: 14277 | Replies: 134 | Fitness Topic List
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