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back:
^ pulldowns
med grip pulldowns

biceps:
d curls
1 arm preacher curls

delts:
military press
seated D presses

tris:
W pushdowns
rope pushdowns

* 22 elliptical

chest;
flat bench
flat d presses

tris:
pushdowns

* 10 ellip

super long day at work today, im beat. gonna rest tonite

yeah man, the kimbo fight was definitly not what i thought it was gonna be . but hey, free is free! how u doin since the operation mark?

back:
rope pulldowns
W puldowns
bent D rows

biceps:...

chest:

flat D presses
flat bench press
pec dec

^^ that thing looks pretty hardcore mark!!!


as for todays exercise,; gonna rest tonite. whole bod is sore

back:
^ pulldowns
rev pecdec
pulldowns to front



tris:
rope pushowns

i beg u to take a pic of that. i can not even guess what that looks like!

damn Brutus u are quite the farmer brotha! ^^^ ... tonite was my first session of lifting and cardio in a loong time. probly been about 4 months, since my gym was unsed in so long it kinda looked...

shoulders:

military press
machine presses

* 25 ellip

back

rope pulldowns
M pulldowns
W pulldowns


biceps
D curls
conc curls

chest:
flat bench
machine dips - inc

tris:
rope pushdowns

* 5 ellip

am 20 elli

pm 20 elliip

med grip pulldowns - 4 sets
close grip pulldowns - 4 sets
rev pec dec - 3 sets

alt D curls 8 sets
machine preacher curls - 2 sets

no cardio tonite

this is the end of my hiatus and a fresh start. 269lbs.

chest
flat bench

dumbell presses

tris

tricep pushdowns - rope

^ Pulldowns - 5 sets

Close grip pulldowns - 5 sets

EZ curls - 5 sets


*15 minutes elliptical

Its been a while but I finally have a handle on the cableguy stuff and its time to get back to business.

http://i70.photobucket.com/albums/i87/bulldog888/weird%20gifs/175546hahawaitwhat-cd4.gif

wow....

http://i70.photobucket.com/albums/i87/bulldog888/weird%20gifs/175546hahawaitwhat-cd4.gif

wow....