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Old 01-26-2014
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Narkissos Narkissos is offline
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20th January 2014
T-bar row:
S1: 90 lbs x 20 reps
S2: 90 lbs x 20 reps
S3: 135 lbs x 12 reps
S4: 180 lbs x 8 reps

Chin-ups: palms-facing grip
2 sets: bodyweight + 35 lbs x 5 reps each

Pull-ups
2 sets: bodyweight + 35 lbs x 4 reps each

Chin-ups: palms facing up
2 sets: bodyweight x 10 reps each

Low pulley row: v-handle
S1: 10 plates x 10 reps
S2: 12 plates x 10 reps
S3: 14 plates x 10 reps

Pulldowns: v-handle
2 sets: 12 plates x 8 reps each

Parallel bar dip:
S1: bodyweight x 12 reps
S2: bodyweight + 35 lbs x 8 reps
S3: bodyweight + 50 lbs x 6 reps

Decline dumbbell press:
1 set: 75 lb bells x 12 reps

Flat dumbbell press:
1 set: 75 lb bells x 12 reps

Low-incline dumbbell press:
1 set: 75 lb bells x 12 reps**

*8 + 4 assists

Barbell standing calf raise:
S1: 225 lbs x 13 reps
S2: 225 lbs x 14 reps

Calf press on leg-press station:
S1: 270 lbs x 20 reps
S2: 410 lbs x 17 reps

Standing calf raise: on hacksquat station
2 sets: 180 lbs x 15 reps each
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