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  1. #346
    GYM RAT MrsHammer's Avatar
    Join Date
    Jun 2011
    Location
    Florida
    Posts
    297
    Rep Power
    2685

    Default September 30 Back glutes hams

    SLDL
    95# x 10
    145# x 10
    155# x 10
    185# x 10

    Lying leg curls
    65# x 12
    75# x 12
    85# x 12
    95# x 12

    Standing leg curls
    50# Ea leg x 15
    60# x 15
    70# x 15

    Superset: 10#reverse hypers and captains chair kickbacks
    4 sets of 15 ea

    Superset: close reverse grip cable pulldowns with rope pulldowns
    75# x 15/55# x 15 x 4 sets
    85# x 15
    100# x 15
    120# x 10,100# x 5,75# x 5

    Superset: LF seated row and cable pullthrews
    75# x 15/35# x 15 x 4 sets
    85# x 15
    100# x 15
    115# x 15

    Superset: LF wide grip pulldowns and LF low seated row
    90# x 15 x 4 sets/65# x 15 x 4sets

  2. #347
    OLYMPIAN Sunnyday's Avatar
    Join Date
    Aug 2010
    Location
    Forest Hill, MD
    Posts
    10,645
    Rep Power
    2148003

    Default

    Hey, Lisa! Been missing you on the forums. Hope you'll return soon and post some more of those encouraging WOs!
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

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