Chest/Triceps
Flat DB Press
80sX8
80sX7
80sX4 -> 75sX4
try sets of 75sX9-10
Cable Flyes
40X10
45X10
45X10 -> 30X8
Pec Dec
100X10
100X10
100X10
Plate Pushups
bwX15
bwX11
Dips
bw+25 for 8 reps, 10 reps, 8 reps
Reverse Grip Pressdowns
100X11
100X9
100X8
DB Kickbacks
15X13
15X12
15X12 -> 10X5
|
|
Results 331 to 358 of 358
Thread: sdbolts512 journey to mass
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07-02-2010, 03:11 PM #331Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
07-03-2010, 03:00 PM #332Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Shoulders/Back/Biceps
DB Press
55sX10
55sX9
55sX8
Machine Shoulder Press
80X10
80X8
65X10 -> 40X4
Rear Pec Dec
115X12
115X11
115X9 -> 70X7
Preacher Curls
52X8
52X8
42X10
Hammer Curls
30sX8
25sX10
25sX10
21s
40 lbs-3 sets
HS PD
180X12
180X11
180X9
CG PD
110X8-3 sets
Lat PD
110X10-3 sets
Machine PD
70X10-2 sets"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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07-04-2010, 07:35 PM #333Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Calves
SLDL
225X8 for 3 sets
Leg Press Machine
310X15
370X10
370X10 -> 210X6
Seated Leg Curls
90X15
100X12
110X10
110X8 -> 70X6
Leg Extensions
90X15
100X10
100X10 -> drop set
Standing Calf
140X10
140X9
140X8
140X8
Donkey Calf
75X11
75X11
75X11
75X11
Leg Press Extensions
3 plates per side for 4 sets of 12
BB Shrugs
135X12
185X10
185X12
185X8"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-06-2010, 03:38 PM #334Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Upper Power
Incline BB
185X4
195X3 PR!
195X3
195X3
200X3 PR!
135X15
BB Curls
70X7
80X4
80X3
80X3
80X3
50X10
Overhead DB Extensions
80X7
85X6
85X6
Cable Pressdowns
150X8
150X6
150X9
Pullups
bwX8
bwX7
bwX6
HS Rows
270X6-3 sets"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-07-2010, 03:42 PM #335Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Shoulders/Calves Power
BB Squats
315X2
325X2
325X2
325X2
325X2
Single Leg Press
3 plates per side for 8 reps, 9 reps, 12 reps
try sets of 3 plates+10 for 8 reps
Military Press
125X2
125X6 PR!
125X6
125X5
115X5
Single Arm Laterals
25X8
Standing Calf
220X4
220X4
220X4
220X5
Donkey Calf
125X8
137.5X6
137.5X6
DB Shrugs
55sX8
90sX8
95sX8
95sX8"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-09-2010, 12:21 PM #336Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Chest/Triceps Hypertrophy
BB Bench
185X8
185X8
185X6
try sets of 7
HS Incline
110X10
120X9
120X7 -> 120X2
Seated Cable Flyes
40X11
40X11
40X10 -> 30X6
Plate Pushups
bwX15
bwX12
bwX12
Single Arm DB Extensions
30X12
30X9
30X8
Rope Pressdowns
60X10
60X10
60X9 -> 40X5
Dips
bwX10
bwX8
bwX7 -> bwX2"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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07-10-2010, 12:24 PM #337Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Biceps/Shoulders/Back
Seated DB Curls
30sx8
30sx8
30sx10
try sets of 9-10
Reverse Curls
52x10
52x10
52x8 -> 42x6
Single Arm Cable Curls
30x11
30x11
30x9 -> 25x4
DB Laterals
20sx12
20sx10
20sx10 -> 15sx8
Cable Press
60x15
60x12
60x10
Rear DB Laterals
25sx15
25sx12
25sx10
Rope Rows
150x15
150x12
150x12
150x12
Bent DB Rows
60sx10
60sx9
60sx9
60sx8
Cable Rows
80x10
80x10
80x10
80x10
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07-17-2010, 03:38 PM #338Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Back/Biceps/Shoulders Hypertrophy
DB Press
55sX10
55sX10
55sX10
try 3 sets of 60sX7-8
Cable press
70X9
70X8
70X9 -> 40X6
Reverse Pec Dec
115X15
130X11
130X9 DS
DB Curls
30sX8
30sX9
30sX10 -> 20sX6
try sets of 30sX9-10
Spider Curls
40X10
40X10
40X9
Cable Concentration Curls
20X13
20X13
20X12 DS
HS PD
180X9
180X9
180X8
CG PD
120X10
120X8
120X6 RP 120X3
Straight Arm PD
30X12
30X10
30X10
PD Machine
70X12
90X10
90X10"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-22-2010, 09:16 PM #339Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Biceps/Shoulders/Back
Incline DB Curls
25sX10
25sX10
25sX6 RP 25sX4
Reverse Curls
50X8
40X10
40X12
Machine Preacher Curls
80X8
80X8
80X8 long dropset
DB Laterals
25sX10 PR!
25sX8
25sX8
Machine Shoulder Press
80X13
80X11
80X9 DS
Single Arm Rear Delt Cable Laterals
25X12
25X10
25X10 DS
T-Bar Rows
90X12
90X10
90X10
HS Rows
180X8
180X8
180X8
Seated Rows
110X10
110X10
110X10 DS
Cable Rows
80X10
80X10
80X10 DS"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-23-2010, 04:29 PM #340Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Calves/Traps
BB Squats
275X8
275X8
275X8
Leg Press Machine
330X10
330X9
330X10
330X10 -> 230X3
Seated Leg Curls
90X10
90X10
90X10
90X10
Leg Extensions
100X12
115X10
115X10
115X10
Seated Calf
90X12
90X12
100X10
100X10
100X10
Leg Press Calf Extensions
3 plates X 12, 10, 10, 10
Machine Extensions
170X10, 10, 10, 10, 8, 8
Smith Shrugs
135X10
185X10
185X10"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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07-25-2010, 09:18 PM #341Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Upper Power
75sX6
80sX5
80sX5
Incline Bench
165X5
165X5
155X6
Cable Flyes
50X10
50X10
Skullcrushers
70X10
80X8
80X10
HS Dips
180X7
180X8
180X8
BB Curls
70X6
70X6
70X6
HS Preacher
55X5
45X6
45X6
Hammer Curls
40sX4
20sX12
WG Pullups
bwX7, 5, 5
HS PD
180X6
180X6
180X6"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-28-2010, 03:01 PM #342Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Chest/Triceps-164 lbs-re-feed
Incline DB Flyes
50sX12
55sX10
55sX10
Flat DB Press
70sX8
70sX7
70sX7
Seated Cable Flyes
45X10
45X10
40X10
Chest Dips
bwX8
bwX8
CG Flat HS
90X8
90X8
Cable Pressdowns
130X15
130X11
130X10
Rope Pressdown
35X10
35X8
30X8"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-29-2010, 02:38 PM #343Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Shoulders/Biceps/Back
DB Press
60sX8
55sX9
55sX8 -> 35sX5
Machine Laterals
40X12
50X9
40X10 RP-> 40X5
Cable Press
60X11
60X10
superset with
DB Upright Rows
25sX10
25sX10
Standing DB Curls
30sX10
30sX10
30sX8
try 3 sets of 9-10
Hammer Bar Curls
bar+40X8
bar+30X10
bar+30X10
Cable BB Curls
60X10
60X10
superset with
Reverse Curls
40X8
35X10
Hammer Chins
bwX8
bwX6 RP-> bwX2
HSPD
180X10
200X8
180X10
Reverse Grip Lat Pulldowns
100X10
100X10
100X10 -> 70X8
DB Pullovers
40X12
40X10
Narrow Grip Lat Pulldowns
100X10
100X10 -> 70X6"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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07-30-2010, 08:38 PM #344Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Calves/Traps Hypertrophy
BB Deadlifts
315X8
315X8
Single Leg Press
3 plates X 10-4 sets
Lying Leg Curls
110X12
110X10
110X10
superset with
Leg Extensions
115X15
115X12
115X12
Leg Press
310X10
310X9
310X10
Standing Calf Raises
140X10
140X9
140X9
Seated Calf Raises
100X10
100X10
100X9
100X10
Leg Press Calf Extensions
3 plates for 10 reps, 4 sets
Donkey Calf
100X8
75X10
75X10
75X12
BB Shrugs
135X8
135X8"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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08-01-2010, 11:13 AM #345Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Upper Power
Flat DB Press
50sX8
60sX5
80sX6
80sX6
80sX6
85sX3
85sX3
85sX3
60sX8
BB Curls
55X6
65X3
70X6
70X6
70X6
75X3
75X3
75X3
50X8
Single Arm Overhead DB
35X6-3 sets
CGBP
115X6
135X6
145X6
try sets of 145-155X5-6
Seated Rows (WG)
130X6
130X6
140X6
140X6
140X6
WGPU
bwX5
bwX5
bwX4
bwX4
bwX3
try 25 reps"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-02-2010, 06:15 PM #346Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Shoulders/Calves/Traps Power
Hack Squats
3 plates X 6
3 plates+25 X 5
3 plates+35 X 5
4 plates X 5
Leg Press
7 plates+10 X 6
7 plates+35X 6
8 plates X 6
8 plates X 6
Leg Extensions
145X10
175X8
Military Press
95X5
115X6
115X6
115X6
125X4
125X4
125X4
Seated Calf
2 plates X 6
3 plates X 5
3 plates X 5
3 plates+10 X 5
3 plates+10 X 5
Donkey Calf
125X8
137.5X6
137.5X6
137.5X6
Smith Shrugs
135X8
185X8
185X8"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-04-2010, 03:08 PM #347Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Chest/Triceps Hypertrophy
Flat Bench
175X10
180X8
175X8
try sets of 175X9-10
HS Incline
110X8
110X10
110X7 -> RP 110X3
Cable Flyes
40X12
45X11
45X13 -> 30X10
Smith Reverse Grip Bench
135X10
135X10
135X8
Dips
bw+25X8
bw+25X10
bw+25X8
Cable Skullcrushers
100X15
100X12
100X12 -> 70X4
Single Arm Overhead DB Extensions
30X8
25X8
25X8 -> 20X4
abs"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-05-2010, 03:03 PM #348Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Biceps/Shoulders/Back Hypertrophy
BB Curls
60X10
70X8
70X8
70X8
Concentration Curls
20X10
20X10
20X10
Reverse Cable Curls
50X12 -> BB Cable-60X10
50X12
Single Arm DB Laterals
20X13
25X10
25X9
Single Arm Cable Press
60X12
70X12
80X10 -> 60X4
Single Arm Cable Rear Delt
25X12
25X10
Cable Rear Delt
60X12
60X12 -> 50X8
HS Rows
230X9 PR!
230X8
230X8
1 Arm DB Rows
75X10
70X9
Rope Rows
70X12
75X15
80X12 -> 65X8
BB Rows
135X10
145X8
Seated Rows
110X12
110X10"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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08-08-2010, 04:48 PM #349Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Upper Power
Incline DB
55sX5
65sX3
75sX7
75sX7
75sX7
65sX10
try sets of 75sX8
Flat HS
140X5
150X5
160X4
DB Curls
25sX5
30sX3
35sX6
35sX6
35sX6
30sX10
CG Preacher Curls
57X6
57X6
62X5
Incline Skulls
70X5
90X6
90X6
90X7
70X10
HSPD
140X5
180X3
220X6
220X6
220X7
180X10"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-09-2010, 03:32 PM #350Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Shoulders/Calves Power
Deadlifts
335X5
355X5
365X4
Single Leg Press
3 plates per side X 6
3 plates+10 per side X 6, 6, 8, 8
Lying Leg Curls
140X10
140X8
Military Press
95X5
115X3
130X4
130X4
130X6 PR!
115X6
try sets of 130X5
Leg Press Calf Extensions
3 plates X 8
3 plates+10 X 6, 6
3 plates+25 X 8
4 plates X 8
Donkey Calf
150X6
150X5
150X5
150X5"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-11-2010, 04:04 PM #351Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Chest/Triceps Hypertrophy
Flat Bench
180X8
180X8
180X7
Decline HS
180X10
180X8
180X6 RP 180X3
Seated Cable Flyes
45X10
45X10
50X10 -> 35X6
Pec Dec
115X10
115X10
115X10
CGBP
135X7
115X8
115X8 -> 95X8
Reverse Pressdowns
100X10
100X10
100X10
DB Kickbacks
15X15
15X15
15X15 -> 10X5
Hanging Leg Raises
bwX10
bwX10
bwX10"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-12-2010, 02:39 PM #352Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Shoulders/Biceps/Back Hypertrophy
DB Press
60sX8
60sX8
60sX7
DB Laterals
20sX12
20sX12
20sX12
Cable Press
80X12 PR!
80X9 -> 50X5
Cable Rear Laterals
50X12
50X12 -> 40X8
CG BB Curls
65X8
70X8
70X8 negatives
Hammer Curls
25sX12-3 sets
Cable 21s
40 lbs
45 lbs
Concentration Curls
15X10
15X10
Chins
bwX8
bwX6
Lat Pulldowns
110X10
120X10
130X8
Cable Lat PD
80X12
80X9
80X10
Straight Arm PD
60X12-4 sets
forearms"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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08-29-2010, 01:14 PM #353Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Flat Bench
175X5
180X5
180X5
Incline HS
140X6
150X5
150X5
150X5
DB Curls
35sX5
35sX5
35sX5
25sX10
Preacher CG
bar+40X5
bar+40X5
bar+40X5
bar+20X8
Overhead DB 1 Arm
30X8
35X5
35X5
Pressdowns
7th pin X 6
6th pin X 5
6th pin X 5
HS Low Row
140X6-5 sets
try 150X6
Lat Pulldowns
13th pin X 6-5 sets"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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08-30-2010, 02:49 PM #354Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Legs/Shoulders/Calves Power
Squats
275X5-3 sets
Leg Press
5 platesX8
6 platesX6
6 platesX6
Leg Extensions
85X10
115X8
115X7
DB Press
60sX5
60sX5
60sX5
Calf Extensions
100X6-3 sets
Extensions on Leg Press
3 sets of 6-8 reps with various weights"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
09-15-2010, 01:01 PM #355Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Chest/Triceps Hypertrophy
Incline DB
75sX8 PR!
75sX8
75sX7
try 3 sets of 8
Flat Machine Press
85X12
90X10
95X10 -> DS
Cable Crossovers
80X12
85X10
85X10
Flat HS
90X8
70X9
70X8
1 Arm Overhead DB
25X12
25X10
25X9
Pressdowns
40X11
50X9
40X11 -> DS
Kickbacks
10X15
10X13
10X15"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
09-16-2010, 09:03 PM #356Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Back/Shoulders/Biceps Hypertrophy
DB Press
60sX8
60sX8
60sX7
Rear Delt
85X11-3 sets
DB Laterals
20sX12-2 sets
Upright Rows
60X10
Hammer Curls
25sX12
30sX10
30sX10
Spider Curls
30X11-3 sets
Cable 21s
30 lbs-2 sets
Reverse Curls
30X12-2 sets
HS Low Rows
160X12-4 sets
Seated Rows
115X12
130X8
130X8
115X10
Smith BB Rows
135X10-4 sets"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
-
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10-20-2010, 02:40 PM #357Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Chest/Triceps
Flat DB Press
70sX10-3 sets
move up to 75s if you hit same next week
Incline HS
110X8-3 sets
Flat HS
90X8-3 sets
Cable Flyes
50X12
50X12
50X10
Cable Pressdowns
60X10
60X9
60X10
Dips
bwX8
bwX9
bwX8
Rope PD
40X10
40X10
40X8"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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11-02-2011, 05:37 PM #358Registered User
- Join Date: Jun 2008
- Location: Newbury Park, California, United States
- Age: 31
- Posts: 1,918
- Rep Power: 365
Lower Body Power Day
Squats
295X5
295X5
305X5
305X5
Leg Press
7 platesX8
7 plates+10X8
7 plates+25X7
GHR
bw+25, 2 sets of 9
Weighted pullups
bw+15X5, 4 sets
bw+15X4
HS High Rows
1 plate+35X8
2 platesX8
Seated DB Press
60sX5, 5 sets
DB Laterals
30sX6, 2 sets
Seated Calf
140X5, 4 sets
150X4
Donkey Calf
4 platesX5
4 plates+10X5, 3 sets
forearm db work"My poetry's deep I never fell, Nas' raps should be locked in a cell, it ain't hard to tell"
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