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10/21/2012 4:55:39 PM -
RSC Day 6 - Bench

Shoulder is still killing me on these, my left AC joint is not cooperating.

Anyways, here is raw bench work

Warmed up
A&C
Indian clubs

Bench
bar x 45
135 x 2 x 10 reps
185 x 8
225 x 5
265 x 4
255 x 4 x 4 reps

DB Bench
2 x 8 w/80lbs
RP -30sec x 60lbs = 12,5,3

CSR w/EZ bar
165lbs x 2 x 8 reps
RP- 30sec x 145lbs x 12,10,6

BB Curls
RP - 30sec x 65lbs x 12,7,3

DB flate tate ext.
RP - 30sec x 35lbs x 12,10,6

DB Scap lateral raises
RP - 30sec x 10lbs x 12, 10, 10






,
Al Caslow


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