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11/13/2007 1:58:41 PM -
LAST 3 WORKOUTS
11-9-07
11-11-07
11-12-07

11-9-07///ASSISTANCE DAY

LAT PULLS
Heavy x 10 x 4

T-bar rows
90 x 10
135 x 10
180 x 10
225 x 10 270 x 5

Machine Millitary Presses
medium stack x 10
full stack x 10 x 3

Side Lat Raises
meiium weight x 10 x 3

Leg Press
medium weight x 10 x 4



11-11-07 Speed Bench Day
After a long seperation I have reconsiled with my friend and training partner the world famous Paul Childers and let me tell you what a relief it is to be back in the gym with the guys training alone fucking sucks//So Thanx Paully for letting me back I truly appreciate it
and thanx to Joe D//Glar/Gronie/Sully and Nicky soul patch you guys rule


Speed
Bar x 25
135 x 10
225 x 10
2 board with chains
315 x 3 x 2
405 x 3 x 4 with chains

Fat Bar Close Grips High Board
405 x 10
495 x 10
585 x 10

Kettle Ball Darts/floor
80 x 10 x 4

Short day the Bills are on bitches



11-12-07

Assistance Day

Hammer Strength Preecher Curls 1 Arm
45 x 10
90 x 10 x 2
100 x 10
115 x 10

Machine Preecher Curls 21's 1 arms
medium weight x 3 x 21

Hammer Strength Low Pulls
medium weight x 10 x 3
heavy x 10 x 2

Face Pulls
medium weight x 10 x 4

Machine Millitary Press
half stack x 10 x 2
full stack x 10 x 3

Machine Side Lat Raises
medium weight x 10 x 3

Spent doing m-e bench wednesday with the boys ill let you know whats doin




,
Travis Rogers


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