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Here are a couple pics from yesterday's event!

http://i182.photobucket.com/albums/x161/Rog447/image_zps237f424c.jpg

http://i182.photobucket.com/albums/x161/Rog447/image_zpsf136545e.jpg
...

Arms 11:20-12:30

Rope pushdowns
50x20
60x10
70x7
70x8<50x8<40x8

Supersetted with

Shoulders

Reverse DB fly
20x20
25x12
30x10
30x10 <25x8 <20x8

Cable laterals
15x15

Was thinking about heading up there, but have been there the past 2 years with ON. Doing a demo downtown Chicago with a bunch of ON athletes Monday so enjoying my weekend :D.

Back

WG pulldowns
8x15
10x15
12x10
13x8
14x7 <11x7<9x8

T-bar rows with 25's

Hell ya they are!

Chest 10:15-11:25

Incline smith press (notch 3)
135x10
185x8
225x8
255x8
275x6
295x3<225x8

Legs

Seated calf raise
70x25
95x20
120x10
120x10 triple dropset

Supersetted with

Pull

HS UH Pulldown rest paused
140x15
180x12
200x9 RP 5 RP 4 =18 reps

Barbell rows
135x15
185x10

Push

Smith shoulder press rest paused
135x15
175x15
225x8 RP 4 RP 3 =15 reps

Incline DB fly
45x15
55x12

Legs

Standing calf raise
135x25
185x20
205x15
205x15<135x15

Supersetted with

Pull

Pull-ups rest paused
14 RP 7 RP 6

Seated cable row
140x15
160x10
180x8
200+spacer x8

Push

Low Incline smith (notch 2)
135x12
185x10
225x15 RP 8 RP 4 = 27 reps

HS mts shoulder
80x15
100x12

I think Frank Zane may be my father....

http://i182.photobucket.com/albums/x161/Rog447/image_zps06b1fe6d.jpg

This ^^. But If she is healthy then YES absolutely!

Legs

Leg press calves
320x30
360x15
360x15
270x20

Supersetted with

Arms

Rope pushdowns
50x20
60x9
60x8
50x10<49x6

Supersetted with

Hamstrings/calves

Standing smith calf raise
135x20
185x20
230x15
230x15<185x10<135x15

Supersetted with

Shoulders/triceps

Cable lateral raise
10x20
15x15
15+spacer x10
20x8<10x8
15x10

Smith MP

Nope but headed to the Hartford Europa!