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1/8/2009 9:10:02 PM -
Assistance work
1-7-09

Wioth my arm issues as I have so often wined like a bitch about I have cut my training days down to 2 maybe 3 days per week Its working so I guess theres something to being a lazy fat dude

15 minutes stretching and foam roller work


T-Bar rows//Chest supported
1 plate x 25 x 2 warm up
2 plates x 15
3 x 15
4 x 10
5 x 10
6 x 10
7 x 3
3 plates x 25


Hammer Strength Millitary's
2 plates per x 15 x 2
3 x 10 x 1
4 x 10 x 1


Side lats
with chains x 15 x 3

Leg Press
medium weight x 25 x 4

Reverse Hypers
light x 15 x 3

Dead Lifts//yes i said Dead lifts
havent done them since th 80's

135 x 10
225 x 10
315 x 5 x 3
worn out

did some more foam roller work
maybe 10 minutes and some more stretching

still feeling pretty good I need to do something special in Tampa This will be my first big raw meet Im Fnnnnn excited i know theres crazy competition there Im not real familiar with the guys but i know there was a 625 + raw bench last year no room for fuck ups and lacks of confidence
i need to go there and do what i know i am capable of doing If I do that i should come home with the hardware stick with me folks




Focus,
Travis Rogers


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