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Arthur

  1. Week #1: Floor press 255x3 / BSQ RB(-100) 385x3

    by , 06-09-2011 at 04:50 PM
    6/9/11
    BSQ 95,145,195x5
    DE Blue Bands 125x5x5
    ME RB Green(-100)215,265,305,325,345,365,385x3!Standing LC 20,30,40,50x10
    Leg Ext 50,70,90,110,130x12
    Calves 200,240x12x2,260x10x2
    Hypers 12x5 (30sec)

    6/7/11
    Floor Press 215,235,255x3
    Head Press 135x8x3
    Hammer BP 1Px10x3
    Rows 1Px10x2
    PDs 100,80x10
    Tri Pds 150x20,10
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  2. Week 4: DL rev Bands(-85) 435x3 / Pad BP 285

    by , 05-23-2011 at 12:22 PM
    5/22/11
    ME Pad BP 245x3,275x2+1f,285x1+1f
    Floor NBP 225x5x3
    -30sec rest
    Fly Machine 50,70x10x2,90x10x2
    Body Rows 12x5
    Tri PDs 30x20x4
    face Pulls 30,45x15
    DB Shrugs 40x60x12
    DB Curls 10,15x20
    Bar curls 30x20x2


    5/20/11
    DL rev bands min (-85) 415,435x3
    Lunges 85,105x5x3
    Glute Ham 150,160x10x2
    Leg Curls 90x12,70x10x3
    Leg Press 2P,3P,4Px10
    Calf press 12x3
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  3. Week 4: BSQ Rev Bands 345x3,355x2 / MP 175x4

    by , 05-18-2011 at 11:00 AM
    5/17/11
    DE BP micro 155x3x8, 185, 205
    MP 95,115,135,155x3,175x4!
    -30sec
    Rows 1.5Px10x3,8
    Tri PDs micro 60x10x2,50x10x2,40x10x3
    DB Curls 15x20x2

    5/15/11
    BSQ mini 165x4x6
    Rev Band BSQ 325,345x3,355x2
    OSQ 125,145x5x3
    --30sec
    Standing LC 20x10x3
    Leg Ext 50x10x3
    Calves 200,300x10,9,9

    Updated 05-18-2011 at 11:02 AM by Arthur

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  4. Week 3: Strength-Rev band SQ 305x3 / Pad BP 265x3 / Rev DL 395x3

    by , 05-13-2011 at 03:57 PM
    5/13/11 50min
    ME Pad BP 245,265x3
    Floor NBP 215x5,5,4
    -30sec rest
    Fly Machine 80,100x10x2
    Body Rows 10x3
    Tri PDs 70,80x12x3
    DB Shrugs 35,55,65x10
    DB Curls 15x20

    5/11/11 35min
    DL rev mini(-75) 395x3
    Glute Ham 100,150x10x2
    Leg Curls 50,70x10,90x7,70x10
    Leg Press 3Px10x3
    Calf Press 3px12,15,20

    5/10/11 34min
    DE BP micro 145x3x8, 185
    MP 165x4
    -30sec
    Tri PDs micro 50x10x6 ...
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  5. Week2: Strenth Recovery SQ 335 92%,BP 275 97%,DL 395 95%

    by , 05-08-2011 at 03:40 PM
    5/8/11
    BP 175x3x5 245,275x1
    BSQ Mini 165x5x5
    BSQ Rev Band(40) 305x3,325x1 (85-97%)
    OSQ 135x5x3

    5/6/11
    DL 225x5x3 Rack 365,395x1(tough)
    Lunge 95,105x5x3
    Inc BP 145x3x6
    PP 175x2x2,185x2x2

    5/4/11
    BSQ 205x4x5 305x1,335x1
    OSQ 155x5x3
    BP 165x3x6 265x1
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