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  1. #241
    OLYMPIAN Granite-Dawg's Avatar
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    9/22/14
    30 minutes fasted cardio
    Shoulders

    Smith shoulder press
    135x2x12
    225x3x12
    275x2x10

    Arnold Press
    60x4x10

    Standing side laterals
    35x3x12

    High Pulley reverse cross over
    30x4x12

    Dips
    BWx70
    Bwx56

    Triceps/ kept it light and short for elbow reasons

    one arm cable exts
    60x4x16

    Pushdowns
    180x4x25
    DON'T BE AVERAGE!!!

  2. #242
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by Hoss06 View Post
    Daughters have a special place in dads hearts...
    Yes sir they do. I am blessed with two special little girls.
    DON'T BE AVERAGE!!!

  3. #243
    OLYMPIAN Granite-Dawg's Avatar
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    9/23/14
    30 minutes LISS fasted cardio

    Quads
    leg press
    3ppsx2x12
    5ppsx2x12
    7ppsx2x12
    9ppsx3x12

    Hammer V-Squat
    2ppsx12
    3ppsx12
    4ppsx4x12

    Leg Ext
    200x4x20

    Biceps
    St Bar Curls
    barx2x12
    95x2x12
    115x2x12
    135x3x10

    Standing DB Curls
    55x3x8
    40x3x12

    Machine Preacher Curls
    Stackx4x20
    DON'T BE AVERAGE!!!

  4. #244
    OLYMPIAN Granite-Dawg's Avatar
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    9/24/14
    30 minutes LISS fasted cardio
    Chest
    Incline db press
    105x3x12

    Incline db flies
    55x3x12

    Plate loaded chest press
    2ppsx3x12

    Cable cross overs
    70x7x12

    Triceps
    Close grip machine press
    230x3x12

    Machine dips
    180x4x20

    Overhead role exts
    100x7x12


    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  5. #245
    OLYMPIAN The Solution's Avatar
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    105 DB's for 12? Massive dude.
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


  6. #246
    OLYMPIAN Granite-Dawg's Avatar
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    Quote Originally Posted by The Solution View Post
    105 DB's for 12? Massive dude.
    Thanks brother. They felt good for a change.
    DON'T BE AVERAGE!!!

  7. #247
    OLYMPIAN Granite-Dawg's Avatar
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    9/25/14
    30 minutes fasted LISS cardio

    Back

    Wide Grip Pull Downs
    100x2x12
    260x3x12

    Bent Over Rows Underhand
    135x12
    225x12
    245x2x12

    DB Pullovers
    60x3x12

    Wide Grip Low Pulley Row
    210x7x12

    Close Grip Low Pulley Row
    240x12,12,12,11,11,10,10

    Calves

    Standing Calf Raise
    310x4x16

    Seated Calf Raise
    180x4x12

    Leg Press Calf Raise
    260x7x12
    DON'T BE AVERAGE!!!

  8. #248
    OLYMPIAN Granite-Dawg's Avatar
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    9/26/14
    30 minutes fasted LISS cardio

    Shoulders

    Seated DB press
    40x2x12
    105x2x10

    Front Raise
    45x4x12

    Standing Side Lateral
    40x3x12

    Seated Bent Over Side Lateral
    35x4x12

    Seated Machine Side Lateral
    100x12,12,12,11,11,11,10

    Biceps
    BB Curls
    135x3x10

    Standing Alt DB Curls
    45x3x12

    Pin Wheel Curls
    80x2x8

    Preacher Curls
    65x7x12
    DON'T BE AVERAGE!!!

  9. #249
    OLYMPIAN Granite-Dawg's Avatar
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    9/27/14
    3o minutes cardio
    Quads
    Leg ext
    260x4x14

    Squat
    135x2x12
    225x2x12
    315x3x12

    Hammer v squat
    6ppsx3x12

    Leg ext
    260x7x16



    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  10. #250
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Quote Originally Posted by The Solution View Post
    105 DB's for 12? Massive dude.
    Incline dumbbell presses, too. Not flat bench. Insane.

    Last workout? I supersetted pushups and incline db benches... with 30lb dumbbells.

    (cries)

  11. #251
    Managing Dir., Rx Muscle Forums Curt James's Avatar
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    Thumbs up

    Quote Originally Posted by Granite-Dawg View Post
    9/27/14
    3o minutes cardio
    Quads
    Leg ext
    260x4x14

    Squat
    135x2x12
    225x2x12
    315x3x12


    Hammer v squat
    6ppsx3x12

    Leg ext
    260x7x16



    Sent from my iPhone using Tapatalk
    What's it like being you? Awesome. I mean, whose journal do you look at and then just rest your head on the table?

    Seriously (but that is serious), thanks for the encouragement, G-D.

  12. #252
    OLYMPIAN Granite-Dawg's Avatar
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    Thanks Curt. That means a lot. You are pushing hard that's all we can do. Try to get better every day.


    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  13. #253
    Moderator Hoss06's Avatar
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    Wknd plans?
    Training / Prep / Off-season coach: Kevin McDowell / Extreme One
    Journal: Hoss06 Training Journal

  14. #254
    OLYMPIAN Granite-Dawg's Avatar
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    Going to take today off. Went to church this morning. I think I overdosed on watching college football yesterday Watching the falcons this afternoon. Did cardio tis morning and may add a session tonight.


    Sent from my iPhone using Tapatalk
    DON'T BE AVERAGE!!!

  15. #255
    OLYMPIAN The Solution's Avatar
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    Way to listen to your body man!!!
    2013 & 2014 RX Member of the Year
    2014 RX Muscle September Member of the Month


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