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Post by Donovan on Jan 18, 2007 23:33:46 GMT -5
1-18-07
speed squat 15in. box 2 chains
8x2
2x1
speed deadlift with 2 chains
6x1
2x1
leg curl
1x8
2x6
laying leg press
3x8
lower back machine
3x8
bb calve raises
3x8
abs
Tonight's workout was good. Should of went a little lighter on speed deadlift because that second single put it on me. But other than that it was a good workout.
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Post by Donovan on Jan 21, 2007 16:07:22 GMT -5
1-19-07
speed bp with 1 chain
8x3
did 2 straight weight singles
tricep pd
1x12
2x12
plate raises
3x12
hammer strength rows
2x12
1x8
db alt. curls
2x8
abs
Workout was great. My raw bench is feeling good and going great. Can't wait till te worlds.
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Post by Donovan on Jan 22, 2007 11:13:09 GMT -5
1-21-07
heavy squat 15in. box 2 chains
wored up to max single in double ply titan briefs
dimel dls
4x5
band back killas
2x8
leg curl with bands
3x8
bb calve raises
3x8
abs
Singles on the squat felt great. All I have to say is watch out!
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Post by Donovan on Jan 23, 2007 0:01:00 GMT -5
1-22-07
Heavy bench in single ply fury
worked up to a single all the way down. sinle was smoke weight!
stability ball db press
3x8
skull crushers with rectangle bar
3x8
side raise machine
2x8
3rd set was a exstended set because I was pussin out
seated machine cable row
3x5
1x8
rope face pulls
3x20
db hammer curls
2x8
abs
Bench was off the chain tonight. As long as it stays that way.
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Post by Donovan on Jan 28, 2007 22:54:28 GMT -5
1-25-07
speed squat 14in. box pink b's 2 chains
8x2
2 singles straight weight
speed dl same as squat
6x1
leg curl
3x10
plyo swing
3x10
calves and abs
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Post by Donovan on Jan 28, 2007 22:58:36 GMT -5
1-26-07
speed bp with 2 chains
8x3
2 singles straight weight
pin presses pin 9
3x5
tricep pd
3x10
plate raises
3x10
hammer strength rows
3x10
curls for girls and abs
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Post by Donovan on Jan 28, 2007 23:01:17 GMT -5
1-28-07
m/e deadlift pin 3 2 chains
max single
goodmournings
3x8
leg curl
3x8
bb calves
3x8
abs
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Post by Donovan on Feb 4, 2007 17:49:59 GMT -5
1-29-07
heavy bp with 2 chains in single ply fury
worked up to max triples
stability ball db presses
2x8
1x6
square bar ext.
3x8
side raise machine
3x8
motor cycle rows
3x8
face pulls
3x20
curls and abs
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Post by Donovan on Feb 6, 2007 22:24:52 GMT -5
2-4-07
heavy squat off 14in. box blue bands double choked
worked up to max single in briefs
stiff leg dl off 4in. box
5x5
1 leg leg curls
3x8
bb calves
3x8
abs
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Post by Donovan on Feb 6, 2007 22:30:48 GMT -5
2-5-07
reverse blue and green band bp
worked up to max single
reverse bp with blue band
worked up to max triple
revere bp with green band
worked up to max 5
db ext.
10x8
db shrugs
4x8
short bar lat. pd
4x8
curls
abs
rotator work
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Post by Bull on Feb 11, 2007 11:59:28 GMT -5
Where you at?
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Post by Donovan on Feb 12, 2007 1:11:51 GMT -5
i'm still here
TANK
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Post by Donovan on Feb 12, 2007 1:16:11 GMT -5
2-7-07
speed squat 15in. box blue bands triple choked
4x2
same as above but with blue and green triple choked
4x2
then 2 singles
good mornings
4x8
leg curl
3x8
leg ext.
3x8
bb calves
3x8
abs
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Post by Donovan on Feb 12, 2007 1:18:55 GMT -5
let me add to the previous workout i forgot to put in speed dl wih purple bands. 6x1
TANK
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Post by Donovan on Feb 12, 2007 1:23:51 GMT -5
2-8-07
speed bp purples doubled
4x3
same as above added a mini
4x2
1 single
db ext.
10x8
db sideraises
1x20
db shrugs
1x20
lat pd.
3x6
curls and abs
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