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  1. Replies
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    Monday 9/19/16: Delts AM Weight: 193 AM...

    Monday 9/19/16: Delts
    AM Weight: 193
    AM Cardio: Treadmill 40 min (10 deg. incline; 3.8 speed)
    1a: SM Seated Behind the Head Press
    1b: DB Side Raise
    1c: Cable Rope Face Pulls
    .
    2a:...
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    9,842

    Congratulations!!!

    Congratulations!!!
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    18
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    16,758

    Good luck! I will be following along online &...

    Good luck! I will be following along online & rooting for you!
  4. Thread: MC Journal

    by Rick Prince
    Replies
    1,392
    Views
    59,451

    Awesome!!! I will have to get back in here more &...

    Awesome!!! I will have to get back in here more & follow your journey!
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    1,497
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    Tuesday 11/4/14: Delts AM Weight: 197.2 ...

    Tuesday 11/4/14: Delts
    AM Weight: 197.2
    Standing SM Shoulder Press 3 x 20 (warmup), 4 x 12-15
    DB Side Raise 50, 2 x 40, 30 (descending giant sets)
    Cable Crossover Rear Delt 4 x 12
    with
    DB...
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    1,497
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    Monday 11/3/14: Back AM Weight: 199.2 Wide...

    Monday 11/3/14: Back
    AM Weight: 199.2
    Wide Grip Cable Pulldown 5 sets
    SM Reverse Grip Bentover Row 4 sets
    HS Wide Pulldown 4 sets
    Seated Cable Row 4 sets
    Behind the Head Cable Pulldown...
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    1,497
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    Thursday 10/30/14: Chest AM Weight: 194.4 HS...

    Thursday 10/30/14: Chest
    AM Weight: 194.4
    HS Incline Press 4 x 12
    Pec Deck Flye 4 x 12
    HS Horizontal Press 5 x 10-12
    Incline Cable Flye 4 x 12
    DB Flat Bench Flye 4 x 10-12
    with
    DB...
  8. Replies
    1,497
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    64,742

    Monday 10/27/14: Legs AM Weight: 198 HS Hack...

    Monday 10/27/14: Legs
    AM Weight: 198
    HS Hack Squat 2 x 20, 3 x 12
    Leg Press 5 x 20
    HS Kneeling 1-Leg Curl 2 x 20, 2 x 12
    Glute-Ham Raise 4 x 10-12
    Leg Extension 4 x 15
    with
    DB Squat 4...
  9. Replies
    1,497
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    64,742

    Monday 10/20/14: Legs AM Weight: 198.2 Leg...

    Monday 10/20/14: Legs
    AM Weight: 198.2
    Leg Press 50, 2 x 30, 2 x 25 (increased weight each set)
    Kneeling 1-Leg Curl 4 x 12
    Glute-Ham Raise 4 x 12
    Leg Extension 4 x 15
    with
    DB Squat 4 x...
  10. Replies
    1,497
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    64,742

    Friday 10/17/14: Chest AM Weight: 195.6 HS...

    Friday 10/17/14: Chest
    AM Weight: 195.6
    HS Horizontal Press 5 x 12
    HS Incline Press 4 x 12
    Incline Cable Flye 4 x 12
    LF Chest Press 4 x 12 (Narrow Grip for Inner Chest)
  11. Replies
    1,497
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    64,742

    Thursday 10/16/14: Back AM Weight: 195.6 HS...

    Thursday 10/16/14: Back
    AM Weight: 195.6
    HS Wide Pulldown 4 sets
    Close Grip Cable Pulldown 4 sets
    Seated Cable Row 4 sets
    Wide Grip Cable Pulldown 5 sets
    Dickersons 4 sets
  12. Replies
    1,497
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    64,742

    Tuesday 10/14/14: Delts AM Weight: 197.6 HS...

    Tuesday 10/14/14: Delts
    AM Weight: 197.6
    HS Shoulder Press 3 x 20, 3 x 12
    Seated DB Side Raise 4 x 40 (Ascending Weight Giant Sets)
    Pec Deck Rear Delt 4 x 12
    Dual Cable Front Raise 4 x 12
  13. Replies
    1,497
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    64,742

    Monday 10/13/14: Legs AM Weight: 199.6 HS...

    Monday 10/13/14: Legs
    AM Weight: 199.6
    HS Hack Squat 4 x 20
    with
    Leg Press Calf Raise 4 x 20
    Leg Press 4 x 25
    Leg Extension 4 x 20
    Seated Leg Curl 4 x 15*First leg work since Sep. 15 due...
  14. Replies
    1,497
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    64,742

    Thursday 9/18/14: Back AM Weight: 201.8 Wide...

    Thursday 9/18/14: Back
    AM Weight: 201.8
    Wide Grip Cable Pulldown 5 sets
    HS High Row 4 sets
    SM Reverse Grip Bentover Row 4 sets
    Seated Cable Row 4 sets
    Cable Low Row 4 sets
    HS Wide...
  15. Replies
    1,497
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    64,742

    Monday 9/15/14: Legs AM Weight: 202.8 Leg...

    Monday 9/15/14: Legs
    AM Weight: 202.8
    Leg Press 50, 40, 35, 30 (increased weight each set)
    Hack Squat 4 x 12
    with
    Reverse Hack Squat 4 x 12
    Leg Extension 4 x 15
    Standing Calf Raise 4 x...
  16. Replies
    1,497
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    Thanks, Mike. I have been divorced since 2002....

    Thanks, Mike. I have been divorced since 2002. Missy and I have not set a date yet, but plan to marry soon. I don't recall ever being this happy in my life.
  17. Replies
    1,497
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    Tuesday 9/9/14: Delts AM Weight: 200.4 DB...

    Tuesday 9/9/14: Delts
    AM Weight: 200.4
    DB Side Raise 4 x 48 (Descending Giant Sets of 12)
    SM OverHead Press 4 x 12
    with
    Plate Front Raise 4 x 12
    Cable Crossover Rear Delt 4 x 12
    with
    DB...
  18. Replies
    1,497
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    64,742

    Sunday 9/7/14: Arms AM Weight: 201.4 Cable EZ...

    Sunday 9/7/14: Arms
    AM Weight: 201.4
    Cable EZ Bar Curl 4 x 12
    with
    V-Bar Cable Pressdown 4 x 12
    Rope Cable Overhead Extension 4 x 12
    with
    Matrix Machine Curl 4 x 12
    DB Overhead...
  19. Replies
    1,497
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    64,742

    Thursday 9/4/14: Back AM Weight: 200.6 Wide...

    Thursday 9/4/14: Back
    AM Weight: 200.6
    Wide Grip Cable Pulldown 4 sets
    SM Reverse Grip Bentover Row 4 sets
    Wide Grip Behind the Head Pulldown 4 sets
    Seated 1-Arm Cable Row 4 sets
    Dual...
  20. Replies
    1,497
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    64,742

    Tuesday 9/2/14: Delts AM Weight: 202 SM...

    Tuesday 9/2/14: Delts
    AM Weight: 202
    SM OverHead Press 4 x 12
    DB Side Raise 4 x 48 (Giant Sets of 12)
    Cable Crossover Rear Delt 4 x 12
    HS Reverse Shoulder Press 4 x 12
    with
    BB Upright...
  21. Replies
    1,497
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    64,742

    Monday 9/1/14: Legs AM Weight: N/A SM Front...

    Monday 9/1/14: Legs
    AM Weight: N/A
    SM Front Squat 4 x 12
    Kneeling 1-Leg Curl 4 x 12
    Leg Press 2 x 40
    with
    1-Leg Press 2 x 15
    Seated Leg Curl 4 x 15
    with
    DB Walking Lunges 4 x 20 (ea....
  22. Replies
    1,497
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    C of G, I do not currently have any plans to...

    C of G, I do not currently have any plans to compete again.
    What are your show plans?
  23. Replies
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    Saturday 8/30/14: Arms AM Weight: N/A EZ Bar...

    Saturday 8/30/14: Arms
    AM Weight: N/A
    EZ Bar Cable Reverse Grip Pressdown 4 x 12
    with
    Rope Cable Overhead Extension 4 x 12
    with
    V-Bar Cable Pressdown 4 x 12
    DB Overhead Extension 4 x...
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    1,497
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    64,742

    Friday 8/29/14: Delts AM Weight: 197.6 SM...

    Friday 8/29/14: Delts
    AM Weight: 197.6
    SM OverHead Press 4 x 12
    with
    DB Side Raise 4 x 12
    Cable Crossover Rear Delt 4 x 12
    with
    Cable Front Raise 4 x 12
    Pec Deck Rear Delt 4 x 12
    with
  25. Replies
    1,497
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    Wednesday 8/27/14: Back AM Weight: 198.6 Wide...

    Wednesday 8/27/14: Back
    AM Weight: 198.6
    Wide Grip Cable Pulldown 4 sets
    with
    Close Grip T-Bar Row 4 sets
    Seated Cable Row 4 sets
    with
    Close Grip Pulldown 4 sets
    SM Reverse Grip...
  26. Replies
    1,497
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    Tuesday 8/26/14: Chest & Triceps AM Weight:...

    Tuesday 8/26/14: Chest & Triceps
    AM Weight: 200.8
    HS Incline Press 4 x 11-12
    HS Decline Press 4 x 12
    Pec Deck Flye 4 x 12
    HS Horizontal Chest Press 4 x 11-12 (drop on last set for added...
  27. Replies
    1,497
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    Monday 8/25/14: Legs AM Weight: 201.2 HS...

    Monday 8/25/14: Legs
    AM Weight: 201.2
    HS V-Squat 20, 15, 12
    with
    HS Reverse V-Squat 20, 15, 12
    with
    Stiff Leg Deadlifts on V-Squat 20, 15, 12
    SM Front Squat 5 x 12
    Leg Extension 4 x 15...
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    1,497
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    Thursday 8/21/14: Back AM Weight: 199.8 Wide...

    Thursday 8/21/14: Back
    AM Weight: 199.8
    Wide Grip Cable Pulldown 4 sets
    SM Reverse Grip Bentover Row 4 sets
    Close Grip Pulldown 4 sets
    Seated 1-Arm Cable Row 4 sets
    HS Wide Pulldown ...
  29. Replies
    1,497
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    64,742

    Tuesday 8/19/14: Delts AM Weight: 201 SM...

    Tuesday 8/19/14: Delts
    AM Weight: 201
    SM Behind the Head Press 4 x 12
    with
    DB Front Raise 20, 3 x 12
    DB Side Raise 4 x 36 (giant sets)
    Pec Deck Rear Delt 4 x 12
    with
    Dual Cable Front...
  30. Replies
    1,497
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    64,742

    Monday 8/19/14: Legs AM Weight: 202.2 SM...

    Monday 8/19/14: Legs
    AM Weight: 202.2
    SM Front Squat 5 x 12
    Leg Press 4 x 30
    Seated Leg Curl 4 x 15
    Glute Ham Raise 4 x 12
    Leg Extension 4 x 15
  31. Replies
    1,497
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    Thursday 8/14/14: Back AM Weight: 198 Behind...

    Thursday 8/14/14: Back
    AM Weight: 198
    Behind the Head Cable Pulldown 4 sets
    Dual Cable Pulldown 4 sets
    SM Reverse Grip Bentover Row 4 sets
    Wide Grip Cable Pulldown 4 sets
    Seated Cable...
  32. Replies
    1,497
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    64,742

    Wednesday 8/13/14: Chest AM Weight: 199.2 SM...

    Wednesday 8/13/14: Chest
    AM Weight: 199.2
    SM Bench Press 4 x 12
    Pec Deck Flye 4 x 12
    Precor P/L Iso Chest Press 4 x 12
    DB Incline Flye 4 x 12
    with
    DB Incline Hex Press 4 x 12
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    1,497
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    LOL. I dropped them from my routine for several...

    LOL. I dropped them from my routine for several years. To keep from tearing up the shoulder joints, I now lower the bar only to about the top of the ears.
  34. Replies
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    Tuesday 8/12/14: Delts AM Weight: 201.2 SM...

    Tuesday 8/12/14: Delts
    AM Weight: 201.2
    SM Behind the Head Press 4 x 12
    DB Side Raise 4 x 36 (giant sets)
    Cable Crossover Rear Delt 4 x 12
    Dual Cable Front Raise 4 x 12
    with
    Pec Deck...
  35. Replies
    1,497
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    64,742

    Monday 8/11/14: Legs AM Weight: 200.6 SM...

    Monday 8/11/14: Legs
    AM Weight: 200.6
    SM Front Squat 5 x 12
    HS Hack Squat 4 x 12
    Leg Press 4 x 20
    Glute Ham Raise 5 x 12
    Leg Extension 4 x 15
    Seated Leg Curl 4 x 15
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    1,497
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    64,742

    Thursday 8/7/14: Back AM Weight: 197.4 HS...

    Thursday 8/7/14: Back
    AM Weight: 197.4
    HS High Row 4 sets
    Seated Cable Row 4 sets
    Wide Grip Cable Pulldown 4 sets
    SM Reverse Grip Bentover Row 4 sets
    Behind the Head Cable Pulldown 4...
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    1,497
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    Tuesday 8/5/14: Delts AM Weight: 199.4 SM...

    Tuesday 8/5/14: Delts
    AM Weight: 199.4
    SM Alternating Military Press 4 x 12
    with
    DB Front Raise 4 x 12
    DB Side Raise 4 x 36 (giant sets)
    HS Reverse Shoulder Press 4 x 12
    with
    Plate...
  38. Replies
    1,497
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    Thank you!

    Thank you!
  39. Replies
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    Monday 8/4/14: Back AM Weight: 200 Wide Grip...

    Monday 8/4/14: Back
    AM Weight: 200
    Wide Grip Cable Pulldown 4 x 12
    HS Iso Mid-Row 4 x 12
    HS Wide Pulldown 4 x 12
    SM Reverse Grip Bentover Row 4 x 12
    Close Grip Pulldown 4 x 12
    ...
  40. Replies
    1,497
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    Friday 8/1/14: Off-day AM Weight: 198 Got...

    Friday 8/1/14: Off-day
    AM Weight: 198
    Got engaged

    Saturday 8/2/14: Arms
    AM Weight: 196.8
    AM Cardio: Treadmill 30 min (3 deg. incline; 3.8 speed)
    Standing EZ Bar Curl 4 x 12
    Seated DB...
  41. Replies
    2,182
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    118,097

    Mike, it is good to see both girls having success...

    Mike, it is good to see both girls having success in something they love. You gotta be really proud. I had to watch to whole video. The lady I am seeing is a former gymnast & now an instructor. ...
  42. Replies
    1,210
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    43,634

    KY Muscle in 14 weeks, Joel? Look forward to...

    KY Muscle in 14 weeks, Joel? Look forward to seeing you kill it again.
  43. Thread: MC Journal

    by Rick Prince
    Replies
    1,392
    Views
    59,451

    Motivating. Keep up the great work, Keith.

    Motivating. Keep up the great work, Keith.
  44. Replies
    1,497
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    64,742

    Thursday 7/31/14: Back AM Weight: 197 Wide...

    Thursday 7/31/14: Back
    AM Weight: 197
    Wide Grip Cable Pulldown 4 x 12
    SM Reverse Grip Bentover Row 4 x 12
    Behind the Head Pulldown 4 x 12
    Seated Cable Row 4 x 12
    Close Grip Pulldown 4...
  45. Replies
    1,497
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    64,742

    Tuesday 7/29/14: Delts AM Weight: 199.6 ...

    Tuesday 7/29/14: Delts
    AM Weight: 199.6
    Seated DB Shoulder Press 36 (giant set) 3 x 12
    DB Side Raise 36 (giant set), 2 x 12, 24 (giant set)
    Cable Crossover Rear Delt 4 x 12
    SM Alternating...
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