9 30 ME Upper

Plate loaded bench press machine
  50 x 20 x 6

Seated pullover machine
  120 x 20 x 5

Lateral raise machine
  70 x 20 x 5

Shrugs on standing calf
  140 x 20 x 5

Band side bend
  super mini x 20 x 3

Incline Sit-up
  bw x 20 x 3

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30 Cesar Millan Woody Wally Kane et Opie

Sur le site : http://tgrandin.canalblog.com/ les vidéos complètes de César Millan et son livre. Découvrez aussi,-Temple Grandin, née autiste elle comprend le...

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12 30 ME Upper

Incline Press, 3 RM
  45 x 10
  135 x 5
  185 x 3
  225 x 3
  275 x 3
  305 x 3
  315 x 2, fail

Floor press
  245 x 6
  245 + 1 set chains x 6
  245 + 2 sets chains x 6
  245 x 3 sets chains x 6
  245 x 4 sets chains x 6

Tate Press
  45 x 12
  55 x 10
  65 x 8 x 3

Dumbbell military press
  60 x 12 x 5

Rear delts on pec deck
  60 x 25 x 3

Strait arm pull down
  80 x 12 x 5

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11 30 ME Lower

SS Bar Squat, Raw w/ sleeves
  65 x 5
  155 x 5
  245 x 3
  335 x 2
  425 x 1
  475 x 1
  525 miss

Bad squat night, everything felt off. Raw squats will all be with sleeves only for awhile, no knee wraps, potentially doing a raw meet in March.


Plate loaded hack squat
  360 x 8 x 5

T-bar row
  160 x 12 x 5

Circuit, 3 times thru:
   1. Leg extension 135 x 20
   2. Lying leg curl 135 x 20
   3. Abductor 110 x 20
   4. Adductor 110 x 30

Reverse Hyper
  360 x 20 x 4

Spread-eagle sit-ups
  bw x 20 x 4

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4 30 15 GPP

Row 2000m

Hanging leg raises 25 x 2

45 degree back extensions 25 x 2

Whole session took less than 20 minutes

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