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  1. #61
    Registered User MG5's Avatar
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    Chest:

    Flat BB Bench:

    Was attempting 3x3, increasing the weight by 5 pounds after each set but after that dissapointing second set I just said fuk it and put up 275 for 1. Then I thought I'd just rep out 225 for the hell of it.

    260x3
    265x2
    275x1
    225x8

    Bench sucked again as usual. Nothing special.

    Incline BB Bench

    145x10
    155x8
    165x6

    Got all of these pretty easily. Probably could have repped out like 2-4 more on each set.

    Flat DB Flyes:

    55x15
    60x10
    65x6

    POSTED POST CHEST WORKOUT PICS/ CUTTING PROGRESS PICS ON PREVIOUS PAGE

    EDIT: Just ate dinner and feel like a fat ass so I'm about to go do cardio for like 40-50 minutes of walking/jogging around the track. This'll be fun too, I've never taken a night run. Probably alternate between 1 lap walking, 1 lap jogging, 1 lap walking, 1 lap jogging and so on. If not than I'll just do some fast paced walking around the track. I had clam chowder, some lettuce with a little parmesan on it, 1 spoonful of bean salad, 1 spoonful of coleslow, and a little pizza thing with onions, cheese, pepperoni, artichoke hearts, tomatoe sauce on pita bread that my mom made. If I could choose my dinners I wouldn't have chosen this but I just eat whatever my mom makes. Almost always its healthy cause she likes to it clean too but at times its not.

    EDIT #2: Power walked around the track for 50 minutes.
    Last edited by MG5; 07-25-2011 at 09:33 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  2. #62
    Registered User MG5's Avatar
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    Back:

    RackPulls

    515x3
    515x3
    515x2.5 <-- So close. Grip gave out before back. Using straps next time.
    345x12
    350x10

    BB Rows

    185x10
    185x8
    185x6

    Cable Rows

    190x15 (Done slowly. Squeezed at the contraction every rep)
    200x15 (Done slowly. Squeezed at the contraction every rep)
    225x15 (Done slowly. Squeezed at the contraction every rep)

    Hammer Grip Pulll-Ups

    About 15-20 seconds rest between last set of cable rows and first set of pull ups.

    BWx8
    BWx7
    BWx6

    DB Shrugs

    110's for 3x15

    Real good workout rackpullls felt stronger than usual. Definitely could have gotten 3x3 with 515 if my grip didn't give out.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  3. #63
    Registered User MG5's Avatar
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    Off from weights today.

    I guess you could say the 2 hours of yardwork outside was my cardio.
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  4. #64
    Registered User MG5's Avatar
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    Shoulders:

    Seated BB Military Press

    145x10
    145x7-8
    145x6

    Just absolutely awful and feels extremely weak. Luckily this MIGHT be my last week of cutting. Not sure yet. But very close to finishing. Can't stand this strength lose on military press.

    DB Shoulder Press

    60x10
    65x6-8
    70x2

    Cable Front Raises

    2 sets 20x10-15

    Cable Lateral Raises

    3 sets 20x8-12

    BB Rear Delt Raises

    120x15
    125x12-15
    130x10-12
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  5. #65
    Registered User MG5's Avatar
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    Arms:

    Decline Skullcrusers

    40lbs. on each side EZ Bar x 9 or 10 (lost count)
    40lbs. on each side EZ Bar x 7

    Close Grip EZ Bar Curls

    35lbs. on each side EZ Bar x 12
    40lbs. on each side EZ Bar x 8-10

    Overhead EZ Bar Extensions

    40lbs. on each side x 10-12
    40lbs. on each side x 9

    ^ ^ ^NEW PR


    Seated DB Curls

    45's x 10<--NEW PR(10 each arm, 20 total)
    45's x 6

    Tricep Rope Pushdowns

    100x12
    100x10

    One Arm DB Preacher Curls

    35'sx10 (Last rep on each arm was assisted, I think)
    35'sx6 (Last rep on left arm was assisted)

    And god damn this new layout is awful. Why fix something that isn't broken.

    EDIT: Just got done cardio. Fast paced walking, pretty much power walking like an old woman, for 2.5 miles.
    Last edited by MG5; 07-29-2011 at 09:58 PM.
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  6. #66
    Registered User MG5's Avatar
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    Legs:

    Absolutely destroyed legs today. Awesome workout.

    Squats

    Warm-Up: Barx10, 135x8-10, 135x5-6, 225x5, 315x1

    335x1
    365x1
    385x1
    405x1 <-- I had a physical the other day and I weighed 180. Usually I'm around 180-183 and I found out my scale at home is off by about 3 pounds. So I squatted approximately 45 pounds over double my bodyweight (2xbw + 45). This actually didnt even feel that heavy. Obviously it was but I was about to try to rep it for 2 but then I thought I should probably just rack it. Maybe next time.
    315x6
    275x8
    225x10
    135x15 or 20 (Can't remember lol)

    DB Lunges

    60x8 (8 each leg, 16 total lunges)
    65x6 (6 each leg, 12 total lunges)
    70x5 (5 each leg, 10 total lunges)

    Leg Press

    370x20
    460x8

    Calf Raises

    550x15
    550x12
    550x8
    550x5-6

    (^ ^ calf raises looked something like that. Might not be exact number of reps, don't completely remember.)

    Abs.
    Last edited by MG5; 07-30-2011 at 04:52 PM.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  7. #67
    Registered User MG5's Avatar
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    Off from weights today. Chest tomorrow.

    Cardio: Medium-fast-ish paced walking for 3 miles. Took a bit over 50 minutes but under an hour.
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  8. #68
    Registered User MG5's Avatar
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    Chest:

    Flat BB Bench Press

    Wow I don't know what was up with this but 230 and 235 felt heavy which earlier in the summer I repped it for 8 easily. Don't know if this is from cutting or just a bad day.

    230x5
    235x5
    235x5
    235x5
    235x5

    Incline BB Bench

    155x10
    165x7
    170x5

    Weighted Chest Dips

    BW+45lbs. x 10
    BW+45lbs. x 10
    BW+45lbs. x 9

    I'm done cutting.
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  9. #69
    Registered User pkahnman's Avatar
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    keep it up bro
    NY Rangers - NY Giants - NY Knicks - NY Yankees

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  10. #70
    Registered Abuser dopamine72's Avatar
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    Subbed for now bro. You got some sick lifts up in here. How deep is that back squat of yours and what is you max front squat?

    Good sh*t.
    Boom
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  11. #71
    Registered User MG5's Avatar
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    Back squat is good depth. I hate how everyone on here is all about ATG squats and thinks if its not ATG then its not a squat. I definitely go below parallel but not ATG. Somewhere between ATG and parallel. I don't think its really necessary to go really really low. Maybe next time I max I'll get a video. And I've never even done front squats before. Maybe I should start.
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  12. #72
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    Originally Posted by MG5 View Post
    Back squat is good depth. I hate how everyone on here is all about ATG squats and thinks if its not ATG then its not a squat. I definitely go below parallel but not ATG. Somewhere between ATG and parallel. I don't think its really necessary to go really really low. Maybe next time I max I'll get a video. And I've never even done front squats before. Maybe I should start.
    I'm guilty of preaching ATG, though I try not to as much as I used to. I think it really depends on ones goals and yeah if your goals are strait BBing PLing then at or a little below parallel is sufficient and I will not argue with that.

    Bro, you got to try fronts. With a back squat like that you'll have a 315+ front squat which is BEASTLY

    I go deep on both fronts and backs because my goal is that of a strength athlete, I mix BBing, PLing and Oly lifting together and that's what I call it.
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  13. #73
    Registered User MG5's Avatar
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    Back:

    Todays workout wasn't the usual because I was rushed. I didn't have a car available earlier in the day so I didnt get to the gym till 5:00PM and I usually warm-up and stretch for about 15 minutes and I had to leave for my dogs puppy training classes (I did not sign my dog up for that sh*t) at 6:45PM so I had to get home a little earlier than that to shower and eat. So I had to take very short breaks between sets sometimes 1 minutes sometimes 30-45 seconds and on deadlifts I usuallly llike to take about a 5minute rest well today I only had about 3 minutes. Warm up was rushed. Not only that, but I was planning to go to the gym at 4:00PM but my mom got back late from the dentist so didn't have the car till later but the problem was I ate my preworkout meal 2 hours before I actually lifted. That might have affected me a bit. Not trying to make excuses though.

    Deadlifts:

    Was attempting 3x3.

    465x1 <--Didn't even count this set really. Didn't remember it till now. After the first rep I lost my balance and almost fell forward.
    465x3
    465x2
    465x1 (Didn't even bother going for a 2nd rep)
    315x12 (Found out today that high rep deads destroy my hammys. The burn and pump in them was crazy)

    DB Rows:

    100's for 3x10

    Cable Rows:

    235 for 3x15

    Hammer Grip Pull-Ups

    BW+25lbs. x 3
    BW+20lbs. x 4
    BW+20lbs. x 5

    Reaaaalllyyy need to work on these.

    Lat Pulldowns

    245 for 3x8

    About 30 seconds rest between sets

    DB Shrugs

    115's for 4x12

    About 45-50 seconds rest between sets.


    Was actually a pretty good workout other than the deadlifts. The short rest between exercises and sets was a good change.
    Last edited by MG5; 08-03-2011 at 09:26 AM.
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  14. #74
    Registered User MG5's Avatar
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    Off from weights today. Did 2 hours of yardwork.
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  15. #75
    Registered User MG5's Avatar
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    Shoulders:

    Seated BB Military Press:

    145x5
    150x5
    155x5

    Seated DB Shoulder Press:

    65x8
    65x6
    70x3-4

    DB Lateral Raises:

    30x10-12 Superset with DB Front Raises: 30xFailure(About 8 reps)
    30x8 Superset with DB Front Raises: 30xFailure(About 5-7 reps)

    Cable Front Raises:

    20x10-15
    22.5x10-12

    Cable Lateral Raises:

    20x10-15
    20x8-12

    BB Rear Delt Raises:

    125x12
    130x10
    135x7

    Good pump in my shoulders and overall goood workout even though military press is still way down. Somehow I even lost strength in DB lateral raises. Used to be able to do 30's for 15. Good thing I'm done cutting. Can't afford to lose any more shoulder strength.
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  16. #76
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    Nice shoulder pressing brah. What is your max SOHP? (Strict Over Head Press).

    I prefer to stand when I do them.
    Boom
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  17. #77
    Registered User MG5's Avatar
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    I do it seated. I used to do it standing but then I tried seated and I like it alot better. I don't know my max. When I weighed 200-205 I could get 160-165 for 10 now I can only get that for 4 and only 145 for 10. Sucks.
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  18. #78
    Registered User MG5's Avatar
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    Arms:

    Decline Skullcrushers

    75lbs. + weight of EZ Bar x 9
    80lbs. + weight of EZ Bar x 7

    Close Grip EZ Bar Curls

    75lbs. + weight of EZ Bar x 10
    80lbs. + weight of EZ Bar x 6-8

    Overhead EZ Bar Extensions
    75lbs. + weight of EZ Bar x 11 or 12
    80lbs. + weight of EZ Bar x 8

    Seated DB Curls

    50's x 6-8
    50's x 5

    Rope Tricep Pushdowns

    102.5x12
    105x10
    107.5x7-8 + 2-3 partial reps (To complete failure)

    One Arm DB Preacher Curls

    35's x 10
    40's x 6-8
    45's x 4

    I need to start writing it down after I complete my sets I keep forgetting the amout of reps I did. Only off by like 1 or 2 though on a few sets.

    And the pump today was just stupid. Saw veins in my arms that I have never seen until today.
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  19. #79
    Registered User MG5's Avatar
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    Legs:

    Squats:

    Warm-Up: Barx10-12, Barx8-10, 135x10, 135x8, 225x5, 315x1

    340x1
    370x1
    390x1
    410xFailed (Got 405 kind of easily last week. Straight from the start just when I was warming up with the bar my lower back was still sore from back day so that might have affected this. And on the way down I kept on thinking to myself, "holy sh*t this is gonna be heavy." Its a bad habit I have. I just gotta do it and not think about it.
    320x6
    280x8
    230x10
    140x15

    DB Lunges:

    60's x 12
    65's x 7ish
    70's x 5-6

    Leg Press:

    375x16
    380x12

    Calf Raises:

    555x15 Superset w/ bodyweight calf raises x 10
    555x12 Superset w/ bodyweight calf raises x 10
    555x8-10 Superset w/ bodyweight calf raises x 10
    555x8 Superset w/ bodyweight calf raises x 10

    Abs.
    Last edited by MG5; 08-06-2011 at 05:34 PM.
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  20. #80
    Registered User pkahnman's Avatar
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    Nice sqauts bro
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  21. #81
    Registered User MG5's Avatar
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    Chest:

    I wasn't even suppose to lift today but I was bored and I kind of felt like lifting and only my legs were sore so I just decided to do chest today. Also I'm leaving for Lewes Beach in Delaware tomorrow and I won't be back tilll Friday. I did arms on Friday so only one day rest between arms and chest. Could feel a little somethin in my biceps while benching.

    Flat BB Bench Press

    240x5
    240x5
    240x5
    240x4
    240x3

    Back when I weighed 205 and I was bulking I could rep this for like 8-10.

    Incline DB Bench Press:

    75'sx8
    80'sx5-6
    55'sx12
    50'sx12

    Weighted Chest Dips:

    BW+47.5lbs. x 12
    BW+50lbs. x 10
    BW+52.5lbs. x 8
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  22. #82
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    Have a good trip man
    Nice break from liftin
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  23. #83
    Registered User trancebrahh's Avatar
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    subbed brah
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  24. #84
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    I just got back from the beach today. Nice to be back home and eating normal. Ate like sh*t all vacation, ate out for every meal of the day everyday. Since I was on vacation I've used this as my deload week so today I just did a real light full body workout.

    Bench:

    115 for 3x10

    DB Shoulder Press:

    25's for 3x10

    Squats:

    135 for 3x10

    BB Rows:
    90 for 3x10

    Decline Skullcrushers:

    5lbs. on each side of EZ Bar for 3x10

    BB Curls:

    45 for 3x10
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  25. #85
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    welcome bak brosaf
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  26. #86
    Registered User MG5's Avatar
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    THIS WAS MONDAYS WORKOUT: AUGUST 15TH, 2011. I don't even have internet in my apartment yet so I have to go to the library and sh*t for now.

    Shoulders/Biceps:

    I thought the gym closed at 9PM but half way through my workout I found out they closed at 8PM so I really rushed my workout and it kind of sucked. And for some reason the last two times I’ve deloaded when I came back I was weaker.

    Military press today was at the lowest its been in a while.

    Seated BB Military Press:

    145x7
    145x5
    145x4-5

    Seated DB Shoulder Press:

    60x7
    60x4
    60x5

    These DB’s have never felt so heavy.

    DB Laterals:

    25x10
    25x8

    Front DB Raises:

    25x10
    20x8-10

    Seated DB Bicep Curls:

    30’sx10
    Dropset
    20’sx8
    Dropset
    15’sx6
    Dropset
    10’sx10-12

    I don’t know somewhere between 6-10 Dropset 5’sx10-12 ^ ^ ^

    That’s when I really got rushed and just did like 5-6 dropsets of curls. Today sucked. I just moved into my apartment at school. New school, just transferred, don‘t know anybody. First time being in this gym so things were awkward and just different. I feel like tomorrow, leg day, will be much better.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  27. #87
    Registered User MG5's Avatar
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    Legs:

    Squats:

    370x3
    370x2
    370x1
    325x6
    285x8
    235x10
    145x12

    DB Lunges:

    70's for 3x6 (12 total lunges, 6 each leg)
    Leg Press:

    380x6-8ish, I cramped up so I had to stop and stretch
    380x10
    380x10

    Calf Raises:

    560x20
    560x20
    560x12-15
    560x12-15



    Abs.

    Still gettin used to this new gym.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  28. #88
    Registered User MG5's Avatar
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    Thursday, August 18th

    Chest/Triceps:

    Flat BB Bench:

    240x5
    240x4
    240x3
    240x3
    240x3

    Incline BB Bench:

    165x5
    170x5
    175x5
    180x5

    Weighted Chest Dips:

    BW+75lbs. x 8
    BW+80lbs. x6
    BW+90lbs. x 5

    Decline Skullcrushers:

    35lbs. on each side of EZ Bar x 10
    40lbs. on each side of EZ Bar x 6
    40lbs. on each side of EZ Bar x 4

    Overhead DB Extensions:

    80x6-8
    80x4
    80x5
    Tricep Pushdowns (Rope):

    Don't know the weight. The numbers are pretty much worn off. 2 sets. 6-8 reps and then 3-4 partials.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  29. #89
    Registered User MG5's Avatar
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    Back:

    Deadlifts:

    These were awful today. All the weight at this new gym seems heavier. The lady here told me the plates are made out of a different material than usual so maybe thats it. Or I just got weaker after my last deload.

    465x2
    465x1
    465x0

    Rackpulls:

    350x12
    355x10

    BB Rows:

    185 for 3x5

    T-Bar Rows:

    3 plates x 15
    3 plates x 12
    3 plates x 8-10
    Here they literally have no where where I can put a barbell into a corner and do t-bar rows so I have to use the machine which sucks and can't go anywhere near as heavy.

    Pull-Ups:

    BW+10lbs. x 5

    BW+10lbs. x 5

    BW+10lbs. x 4
    BW+10lbs. x 3
    BW+10lbs. x 3

    DB Shrugs:
    110's for 3x15

    Lat Pulldowns:

    Don't know the weight but it was on 10. First set 14 reps, 9 reps on second set, and 8 on the last
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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  30. #90
    Registered User MG5's Avatar
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    Shoulders/Biceps:

    Military Press:

    150 for 3x5

    DB Shoulder Press:

    65's for 3x5

    EZ Bar Curls:

    - CLOSE GRIP -

    EZ Bar + 37.5lbs. on each side x 12
    EZ Bar + 40lbs. on each side x 8-9

    - WIDE GRIP -

    EZ Bar + 35lbs. on each side x 8-9
    EZ Bar + 35lbs. on each side x 7-8

    DB Lateral Raises:

    20'sx12-15 Superset with DB Front Raises-20'sx15
    25'sx10 Superset with DB Front Raises-25'sx10
    25'sx10 Superset with DB Front Raises-25'sx8
    15'sx15 Superset with DB Front Raises-15'sx12-15

    DB Hammer Curls:

    25'sx15
    30'sx12
    35'sx8-10
    35'sx6-8

    Rear Delt Flyes:

    15'sx15
    15'sx12
    15'sx10

    FUKING AWESOME WORKOUT. PUMP WAS REDICULOUS.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=135268711
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