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Post by Donovan on Jan 10, 2007 11:17:00 GMT -5
10-11-06
speed squat 15in box
8x2
speed dl
6x1
abs
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Post by Donovan on Jan 10, 2007 11:18:11 GMT -5
10-15-06
heavy dl 2 chains raw
worked up to max single
leg curl
3x8
back killas green band
2x15
abs
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Post by Donovan on Jan 10, 2007 11:20:14 GMT -5
10-16-06
bench single ply fury 3 board 1 chain
worked up to a max triple
tricep ext with rope
3x10
front db raises
3x10
seated rows
3x10
curls and abs
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Post by Donovan on Jan 10, 2007 11:21:57 GMT -5
10-19-06
speed squat off box pin 2
6x2
speed dl
6x1
leg press
3x15
leg curl
3x10
back killas with green band
3x10
abs
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Post by Donovan on Jan 10, 2007 11:23:27 GMT -5
10-21-06
heavy squat off 15 in box green band 2 chains with single ply suit
worked up to max single
glute ham raises with purple bands
2x6
leg curl
2x6
abs
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Post by Donovan on Jan 10, 2007 11:25:14 GMT -5
10-23-06
heavy bp single ply shirt 2 board 2 chains
worked up to a max single
then a raw rep out
db ext.
3x5
bb rows
2x5
abs
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Post by Donovan on Jan 10, 2007 11:27:14 GMT -5
10-26-06
speed squat off box pin 3
8x2
then did a full squat with little heavy weight
speed dl
6x1
leg press
3x12
glute hams
2x8
calve raises
2x12
leg curl with bands
2x8
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Post by Donovan on Jan 10, 2007 11:28:01 GMT -5
10-29-06
deadlift rack pulls pin 2
worked up to a max single raw
ab shots
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Post by Donovan on Jan 10, 2007 11:28:54 GMT -5
10-30-06
workout was so bad I have nothing to post
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Post by Donovan on Jan 10, 2007 11:31:07 GMT -5
11-2-06
speed squat 3 pin box blue band
8x2 going up every other set
speed dl with green band
6x1
leg press
i'll post the weight for this excercise 1110 for 4 reps
leg curl with purple bands
3x8
abs
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Post by Donovan on Jan 10, 2007 11:32:11 GMT -5
11-3-06
did speed bench purple bands
and all upper body excercises did so much I forgot what I did
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Post by Donovan on Jan 10, 2007 11:33:11 GMT -5
11-5-06
heavy squat 3 pin box blue bands 2 chains with single ply suit
worked up to a max single
ab shot from duck and brian
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Post by Donovan on Jan 10, 2007 11:34:58 GMT -5
11-6-06
speed bp
8x3
incline bp
3x5
db floor presses
3x5
chain tricep ext
12 20 20
db laterals
4x8
biceps and rotators
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Post by Donovan on Jan 10, 2007 11:36:31 GMT -5
11-9-06
speed squat pin 3 box 3 chains
8x2
speed dl
6x1
step ups
2x6
pull thrus
3x8
abs
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Post by Donovan on Jan 10, 2007 11:37:57 GMT -5
11-10-06
Heavy bp with purple bands off 3 board
worked up to a max triple
then did a full single with no board or bands
tricep pd
3x12
lat pd
2x12
hammer curls
2x12
abs
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