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Bram Wiley

  1. February 5th-February 18th, 2009

    by , 02-18-2009 at 10:26 PM
    For the first week (5th-12th) I stuck with the full-body program I'd been doing, but cut out the Jiu-Jitsu. I decided to take a break from grappling, but it's too much sitting around, and.....

    This past week I switched to a bodybuilding format. In the past I've always done 2 days a week per bodypart, so chest on Monday/Thursday, but I'm going to try to do once a week only.

    Here's the split I did this week, might tweak the order:

    Day 1: Chest and Abs, finish ...
  2. January 26th-February 4th, 2009

    by , 02-05-2009 at 01:33 PM
    [B]Jan 26th[/B]

    Didn't lift Saturday afternoon, felt run down. Continued to feel overworked until tonight.

    Full-body stretching.

    Towel Chins x 10, 9, 9, 10
    Shoulder Press 95lbs x 8, 7, 7, 6
    Push-Up's x 20 x 4 sets

    Cable Ext. Rotation 15lbs x 15 each side, 10lbs x 15 each side
    DB Ext. Rotation 5lbs x 12 each side

    [B]Jan 27th[/B]


    Pistols x 5/3, 3/3, 4/3, 3/3
    1-Leg Back Extensions ...
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