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1/4/2008 1:23:01 PM - Mike
Shoulders and Triceps

I'm finding myself able to do more with more weight but this drastic drop in weight has killed my strength and any kind of stamina I had. I have faith though.

Seated Front Press
95x15
135x10
185x10
225x7x3sets

Close Grip Decline Bench
135x15
185x15
225x10
245x10
265x10

Db Cleans superset w/pushdowns(3sets of 12)
25x12
40x12
45x12
50x12

Overhead Tri Ext w/db superset w/neck work(45lbs plate on forehead 3sets of 20)
75x15
85x15
95x15

Neck Work on machine
3sets of 15-20

Shrugs superset w/incline situps(5sets of 15)
135x20
225x20
275x20
325x20x2sets

Wrist Roller
3sets each way


I was afraid to weigh in today.




This for you Wendler... LOL!,
Mike Ruggiera


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