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Type: Posts; User: Rog447

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    Team ON Takes Over Downtown Chicago!

    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
    ...
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    807
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    Arms 11:20-12:30 Rope pushdowns 50x20 60x10...

    Arms 11:20-12:30

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

    Supersetted with
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    807
    Views
    14,943

    Shoulders Reverse DB fly 20x20 25x12 30x10...

    Shoulders

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

    Cable laterals
    15x15
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    807
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    14,943

    Was thinking about heading up there, but have...

    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.
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    807
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    Back WG pulldowns 8x15 10x15 12x10 13x8...

    Back

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

    T-bar rows with 25's
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    219
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    4,684

    Hell ya they are!

    Hell ya they are!
  • Replies
    807
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    14,943

    Chest 10:15-11:25 Incline smith press (notch...

    Chest 10:15-11:25

    Incline smith press (notch 3)
    135x10
    185x8
    225x8
    255x8
    275x6
    295x3<225x8
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    807
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    14,943

    Legs Seated calf raise 70x25 95x20 120x10...

    Legs

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

    Supersetted with
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    807
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    14,943

    Pull HS UH Pulldown rest paused 140x15...

    Pull

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

    Barbell rows
    135x15
    185x10
  • Replies
    807
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    14,943

    Push Smith shoulder press rest paused 135x15...

    Push

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

    Incline DB fly
    45x15
    55x12
  • Replies
    807
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    14,943

    Legs Standing calf raise 135x25 185x20...

    Legs

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

    Supersetted with
  • Replies
    807
    Views
    14,943

    Pull Pull-ups rest paused 14 RP 7 RP 6 ...

    Pull

    Pull-ups rest paused
    14 RP 7 RP 6

    Seated cable row
    140x15
    160x10
    180x8
    200+spacer x8
  • Replies
    807
    Views
    14,943

    Push Low Incline smith (notch 2) 135x12...

    Push

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

    HS mts shoulder
    80x15
    100x12
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    69
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    2,714

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

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

    http://i182.photobucket.com/albums/x161/Rog447/image_zps06b1fe6d.jpg
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    This ^^. But If she is healthy then YES...

    This ^^. But If she is healthy then YES absolutely!
  • Replies
    807
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    14,943

    Legs Leg press calves 320x30 360x15 360x15...

    Legs

    Leg press calves
    320x30
    360x15
    360x15
    270x20

    Supersetted with
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    807
    Views
    14,943

    Arms Rope pushdowns 50x20 60x9 60x8...

    Arms

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

    Supersetted with
  • Replies
    807
    Views
    14,943

    Hamstrings/calves Standing smith calf raise...

    Hamstrings/calves

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

    Supersetted with
  • Replies
    807
    Views
    14,943

    Shoulders/triceps Cable lateral raise 10x20...

    Shoulders/triceps

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

    Smith MP
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    807
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    14,943

    Nope but headed to the Hartford Europa!

    Nope but headed to the Hartford Europa!
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