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1/31/2013 7:54:05 PM -
RSC - Phase 3 Day 18 - All lifts

this is the last day on the phase 3. Finally over and it has been a hell of a good last few months. My raw strength has bounced back fairly well, I'm not at my absolutely strongest but with my travel, family and limited commitment I think things have gone very well, and I absolutely have Landon Evans to thank for that. I'm very happy with what he has done for me in programming and direction.

Here is today:

warmed up
A&C

SSB squats
bar x 2 x 5
165 x 2 x 5
215 x 4
265 x 2 x 3 reps

Pause Bench
bar x 30
135 x 5
185 x 4
225 x 2 x 3 reps

RDL's
225 x 2 x 5 reps
315 x 4 reps
365 x 2 x 3 reps

Seated Rows
Tricep Extension
lying leg curls
lunges
2 x 8 reps

Pull ups
DB Hammer curls
3 x 8 reps

Saturday starts gear. Can't wait!




,
Al Caslow


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