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11/7/2007 1:27:11 PM -
Last 2 training sessions
11-4 and 11-7

11-4-07
M-E Bench

Heavy Triples
Warmup 135 x 15 225 x 10 315 x 10
405 x 3
495 x 3
545 x 3
585 x 3
605 x 3

6 Inch Rack Lockouts
405 x 3
495 x 3
585 x 3
675 x 3
765 x 1
855 x 1

Pec Deck
Medium Weight x 10 x 4

That was plenty for today my wrists and elbows are shot I remember now why i normally dont do lockouts




11-7-07
Speed Day


Speed Bench
Warmup bar x 25 135 x 15 225 x 10
315 x 3
added 2 sets of chains
3 x 3 wide grip
3 x 3 medium grip
3 x 3 close grip

Hammer Strength Incline Press
4 x 10 medium weight

Pec Deck
4 x 10 medium weight

Coach X Presses
4 x 10 medium weight

Tri Pushdowns
medium weight x 15 x 4

One Arm Preecher Curls
50 x 10
75 x 10
80 x 5

Machine Curls 21's
3 sets medium weight

Medium Band Pushdowns
3 x 25

That seemed good for today im doing all back and shoulder work on fridays mixing in a little leg work as well Im feeling pretty good as of late I might take a couple heavy singles on sunday ill let you know whats doin






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