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11/12/2011 7:41:33 AM -
Upper body

Fri upper

right pec still bothering me from last week. tried to warm it up real good and push thru it but the heavier it got the more i felt it knotting or aching and slower i had to go. worked up to 225 and decided it wasnt worth screwing with to get either half ass a workout or injure it more so i shut down bench and pushed the OHP hard. I tried to get in some pullups for back but it put too much strain on my pec so those were a no go as well.

bench- up to 225x5 and shut it down
seated db OHP- 50x10, 75x10, 85x10, 95x10, 100x10x3sets; could really tell strength is coming back. havent been able to ohp like this since last year.

pullups- 11reps and shut it down
cybex low row machine? 6 sets of 10 w/ 20 sec rest b/t each. held contractions for 2 count
machine bench close neutral grip for tris- real light and slow to focus stress on tris and off pecs; 6sets 10 w 20rest

foam roll and stretch quads and glutes

post workout shake followed closely by pizza... weight creepin on up. 242 am weight, 248 by bed




weight class? im the two-forty-fats....,
Sam Byrd


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