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  1. Replies
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    worked long hours the last few days , back to...

    worked long hours the last few days , back to business now..

    yesterday : back-traps

    pull ups 6 sets max reps
    bar cable pullovers 5 sets 12 reps
    reverse grip barbell rows 5 sets 10 reps
    one...
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    67
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    1,979

    28-07 : legs lying leg curls 4x12 reps leg...

    28-07 : legs

    lying leg curls 4x12 reps
    leg extensions 4x15 reps
    leg press 7x20-15 reps ( heavy )
    hack squats 3x10 reps
    lunges 3x20 steps
    adductor machine 2x40 reps
    abductor machine 2x40 reps...
  3. Replies
    67
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    chest-arms incline barbell press 6 sets 15-10...

    chest-arms

    incline barbell press 6 sets 15-10 reps
    incline dumbell flies 5 sets 12 reps
    chest press 4 sets 15 reps
    pec deck 3 sets 15 reps
    dips 3 sets max reps
    rope pushdowns 5 sets 15-10...
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    67
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    back from a short trip to Italy to see my mum.......

    back from a short trip to Italy to see my mum....

    today : legs

    leg extensions superset with seated leg curls 5 sets 20-20-15-15-12 reps
    free squats 4x15-15-12-10 reps
    leg press...
  5. Replies
    67
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    1,979

    back-traps hammer vertical pulldowns...

    back-traps

    hammer vertical pulldowns 5x15-15-12-10-8 reps
    barbell rows 5x15-12-12-10-8 reps
    pullover machine 4x12 reps
    hammer rows 4x12 reps
    rack deadlifts 4x10 reps
    barbell shrugs...
  6. Replies
    67
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    1,979

    shoulders : barbell front press...

    shoulders :

    barbell front press 5x15-15-12-10-10 reps
    high cable rear laterals 3x12 reps
    seated dumbell laterals 3x12 reps
    cable upright rows 3x15 reps
    rope face pulls 2x15 reps

    finished...
  7. Replies
    67
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    1,979

    friday 10-07 chest incline dumbell flies...

    friday 10-07 chest

    incline dumbell flies 5x15-12-10-8-20 reps
    flat dumbell press 5x12 reps
    dips 3x max reps
    cable crossovers 4x15 reps
    chest press machine 4x12 reps

    sunday 12-07 cardio-abs
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    511

    just another gym pic.....

    after chest workout...
    http://i62.tinypic.com/4g18n8.jpg
  9. Replies
    67
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    1,979

    yesterday : shoulders-arms behind the neck...

    yesterday : shoulders-arms

    behind the neck press 5x15-15-12-10-8 reps
    rear high cable laterals 3x12 reps
    seated laterals 3x12 reps
    dumbell upright rows 3x10 reps
    rope face pulls 2x15 reps...
  10. Replies
    67
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    1,979

    had to work long hours the last few days , back...

    had to work long hours the last few days , back to the gym today...

    back training

    reverse grip pulldowns 5x 15-10 reps
    dumbell rows 4x12
    close grip cable rows 4x12
    wide grip pulldowns 4x10...
  11. Replies
    67
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    1,979

    after today's workout......

    after today's workout...
    http://i57.tinypic.com/oqvtvq.jpg
  12. Replies
    67
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    1,979

    back-traps t-bar rows 5x15-8 reps hammer rows...

    back-traps

    t-bar rows 5x15-8 reps
    hammer rows 5x12-10 reps
    pulldowns 5x10 reps
    close grip pulldowns 3x12 reps
    rack deadlifts 4x10 reps
    dumbell shrugs 5x15 reps

    started the gray tops from...
  13. Replies
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    357

    good to go brother like everything from the EP...

    good to go brother like everything from the EP line . Did my whole contest prep dosing it at 50mg ( 1 tab ) ed , bumped up to 75 the last weeks and got shredded as a *uck....
  14. Replies
    67
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    1,979

    friday 26-06 : chest incline flies 4x12 reps...

    friday 26-06 : chest

    incline flies 4x12 reps
    incline barbell press 4x10 reps
    flat dumbell press 3x15-12-10 reps
    pec deck 3x15 reps
    dips 3x max reps
    push-ups 2x max reps

    saturday and...
  15. Replies
    67
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    1,979

    cardio-back-traps 30m treadmill dumbell...

    cardio-back-traps

    30m treadmill

    dumbell rows on a flat bench 5x15-10 reps
    hammer rows 4x12 reps
    close grip cable rows 3x15 reps
    pulldowns 4x15-12 reps
    cable pullovers 4x12 reps
    reverse...
  16. Replies
    67
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    1,979

    a.m. training : cardio-legs 10m ellyptical...

    a.m. training : cardio-legs

    10m ellyptical
    20m treadmill

    seated leg curls 3x15-12-10 reps
    leg extensions 3x20 reps
    horizontal leg press 6x20 reps
    lunges 4x15 steps
    adductor machine 2x30...
  17. Replies
    67
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    1,979

    http://i59.tinypic.com/s0vsqb.jpg

    http://i59.tinypic.com/s0vsqb.jpg
  18. Replies
    67
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    today : cardio-whole upperbody circuit with my...

    today : cardio-whole upperbody circuit with my son

    treadmill 20m
    abs 10m

    pulldowns
    chest press
    side laterals machine
    pushdowns
    cable curls
  19. Replies
    67
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    1,979

    back-traps wide grip pulldowns superset with...

    back-traps

    wide grip pulldowns superset with cable pullovers 6x15-10 reps
    barbell rows 8 sets 15-10 reps
    cable rows 4 sets 12 reps
    barbell shrugs 6 sets 12 reps

    10m treadmill

    new pics...
  20. Replies
    67
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    1,979

    yesterday : a.m fasted cardio-abs 45m...

    yesterday : a.m fasted cardio-abs

    45m treadmill
    10m abs circuit

    p.m. chest

    incline barbell press 5x10
    flat dumbell flies 4x12
    seated chest press 4x12
  21. Replies
    67
    Views
    1,979

    yesterday : cardio-back-traps 20m treadmill...

    yesterday : cardio-back-traps

    20m treadmill
    pulldowns 5x15-10 reps
    dumbell rows 4x10 reps
    wide grip machine rows 4x12 reps
    pullover machine 4x15 reps
    rack deadlifts 3x10 reps
    dumbell shrugs...
  22. Replies
    67
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    1,979

    double split training today a.m....

    double split training today

    a.m. cardio-abs-arms

    20m treadmill
    abs 10m circuit
    lying dumbell extensions superset with rope hammer curls 4 sets 12 reps
    v-bar pushdowns superset with preacher...
  23. Replies
    67
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    1,979

    today : cardio-chest 30m treadmill chest...

    today : cardio-chest

    30m treadmill

    chest press machine 3x15
    pec deck 3x15
    incline barbell press 4x10
    incline dumbell press 3x12
    cable crossovers 3x15
    dips 3x max reps
  24. Replies
    67
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    1,979

    yesterday : day off today a.m. fasted cardio...

    yesterday : day off

    today a.m. fasted cardio -abs

    45m treadmill
    10m abs circuit

    p.m. training : back-traps

    barbell rows 10 sets 20-10 reps
  25. Replies
    67
    Views
    1,979

    yesterday : cardio-chest 20m treadmill...

    yesterday : cardio-chest

    20m treadmill
    incline barbell press 5x10
    incline dumbell flies 4x12
    dumbell pullovers off a bench 3x15
    seated chest press 3x12
    cable crossovers 3x15

    today :...
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