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  1. #586
    OLYMPIAN
    Join Date
    Feb 2013
    Location
    Lexington, Ohio
    Posts
    639
    Rep Power
    55974

    Default

    Good chest workout.

    Incline press
    5x5 @250

    Incline flyes ss flat dumbell
    55/75 x 10x3 sets

    Smith machine press (1-1/2's)
    1PPS+10 x10x3 sets

    Machine flyes ss pushups 3x12/failure

    Wide grip curls ss close grip curls 3x10

    Wiped.



    Sent from my SAMSUNG-SGH-I337 using Tapatalk

  2. #587
    OLYMPIAN
    Join Date
    Feb 2013
    Location
    Lexington, Ohio
    Posts
    639
    Rep Power
    55974

    Default

    Killer leg day. Done in 60 mins.
    1. Giant set of leg curl, leg press (feet together and high), leg press (feet high and wide) x 15 @6pps

    2) Squats 5x10 @245 (only coming up half way for constant tension)

    3) Lunges (12 steps each) ss hack squat (1pps +25) x 15 for 3 sets

    4) leg extension 8 reps super slow, 8 reps fast, 8 partials. 3 sets

    5) adductor machine ss abductor machine 3x15

    5 standing calf ss seated calf 3x20.

    Spent

    Sent from my SAMSUNG-SGH-I337 using Tapatalk
    Last edited by Strengthrehab; 10-07-2015 at 06:25 PM.

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