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Old 04-11-2016
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Narkissos Narkissos is offline
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18th March
Calf press: on hack squat station
1 set: 90 lbs x 100 reps (rest-pause)

Seated calf raise:
1 sets: 90 lbs x 50 reps (rest-pause)

Calf press: on 45-degree leg-press station
1 set: 180 lbs x 50 reps (rest-pause)

Barbell row:
2 sets: bare bar x 10 reps each
2 sets: 135 lbs x 8 reps each
1 set: 225 lbs x 12 reps

Barbell flat bench press:
2 sets: 135 lbs x 6 reps each
1 set: 185 lbs x 8 reps

Lat pulldown:
200 lbs x 10 reps
200 lbs x 8 reps
200 lbs x 6 reps

Cable crossover: low pulley
40 lbs x 12 reps
40 lbs x 10 reps
40 lbs x 8 reps

Low pulley row: v-handle
250 lbs x 6 reps (full stack)
230 lbs x 6 reps
200 lbs x 8 reps

Superset: 2 rounds
Standing cable curl: 150 lbs x 6 reps
Parallel bar dips: bodyweight x 12 reps
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