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Old 03-07-2011
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Narkissos Narkissos is online now
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Monday 10th jan 2011

Overhead press

3 x bar: 15 reps
2 x 95 lbs x 10 reps
135 x 5
185 x 3
2 x 225 x 1

Behind the neck pull-up

3 x bw x 5

Flat dumbbell bench:

80s x 12
80s x 10
80s x 8
2 x 80s x 6

Db shrugs:

80s x 20
80s x 15
2 x 80s x 12
2 x 80s x 10

Flat fly

50s x 15
2 x 65s x 6
2 x 50s x 10

Straight arm lateral raise: to overhead

2 x 15s x 10
3 x 15s x 8

Push-ups:

50 reps

Barbell curl + pike push-up:

95 lbs x 8 | 12 reps
95 lbs x 8 | 10 reps
95 lbs x 8 | 10 reps

Roman chair sit up:

3 x bw x 15 reps
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