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Post by Donovan on Mar 4, 2007 14:55:22 GMT -5
2-26-07
max bp in fury
hit a new pr. looks like i will bench just as much in single ply as double.
db shrugs
2x10
bb milt. press
2x10
incline db ext.
2x10
t-bar row
2x10
bb curls
2x10
grip work and abs
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Post by Donovan on Mar 6, 2007 0:42:25 GMT -5
3-5-07
BP 3 BOARD 2 CHAINS
worked up to max 3 in fury
did some heavy raw after this
db ext.
7x8
db front raises
3x10
side db raises
3x10
green band face pulls
3x10
db rows
2x10
bb curls
3x10
grip work and abs
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Post by Donovan on Mar 11, 2007 16:03:18 GMT -5
3-7-07
max squat 15in. box 2 chains
worked up to heavy doubles
had to tap because not enough spotters
speed dl 2 chains
6x1
3x6 no chains
pull thrus with chains
3x10
1x15 on leg curl, calve raises, abs
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Post by Donovan on Mar 11, 2007 16:12:35 GMT -5
3-8-07
speed bp 2 chains
8x3
2x1
pin presses
3x6
dips
bwx5 1chainx5 2chainsx5 bwx5 bwx5 bwx5
tricep pd
2x20
db shrugs
3x8
db side raises
2x20
db prechar curl
2x20
grip work and abs
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Post by Donovan on Apr 1, 2007 23:39:27 GMT -5
3-11-07
Deadlift 3 chains titan suit
max single
DL rack pull all chains pin 3
1/5 1/3
deadlift neck chains
3x5
leg press
2x10 2x20
leg curl
1x20
calve raises
1x20
abs
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Post by Donovan on Apr 1, 2007 23:43:34 GMT -5
3-12-07
Bench in single ply fury 4 board 4 chains- worked up to max triple
Single all the way down with 4 chains in fury
Raw bp with all the chains- 1x5 1x1
dips with chains- 5x5
tricep pd- 2x20
db side raises- 4x10
t-bar row- 4x10
curls, grip work, and abs
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Post by Donovan on Apr 1, 2007 23:46:53 GMT -5
3-14-07
squat 13in. box 4 chains- 8x2 then 2 singles
deadlift 4 chains- 6x1
stiff leg dl off wood box- 4x6
leg curl- 4x10
leg ext.- 4x10
calves and abs
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Post by Donovan on Apr 1, 2007 23:50:13 GMT -5
3-15-07
bench with 4 chains- 8x3 1x1
pin 8 rack lockouts- 4x5
dips with chains- 5x5
tricep pd- 2x20
db front and side raises- 2x10
lat pd- 2x10
db row- 2x10
curls, grip work, and abs
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Post by Donovan on Apr 1, 2007 23:52:58 GMT -5
3-18-07
squat with all the chains 14in. box single ply suit- max single
straight weight squat raw no chains- 1x5
goodmournings- 1x10 1x8 1x6
leg curl
leg ext. all 1x20
calve raises
abs
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Post by Donovan on Apr 1, 2007 23:56:36 GMT -5
3-19-07
heavy bp single ply fury- worked my way down on boards then a single off of the chest.
50 board rep out- boards 1-5 then 5-1 5 reps on each board
db side raises- 1x10 1x20
hammer shrugs- 3x10
tricep pd- 4x10 2x20
db ext.- 1x10
lat. pd behind neck- 3x6
t-bar row- 3x6
curls abs
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Post by Donovan on Apr 1, 2007 23:58:28 GMT -5
3-21-07
squat 15in. box- 8x2 1x1
dl- 7x1
green band leg curl- 2x25
calve raises- 2x25
abs
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Post by Donovan on Apr 2, 2007 0:01:00 GMT -5
3-25-07
reverse band dl with green band- max single
front squats- 2x5
power cleans- 2x5
hang cleans- 2x5
leg curl- 1x20
leg ext.- 1x20
calve raises- 1x20
abs
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Post by Donovan on Apr 2, 2007 0:09:06 GMT -5
3-29-07
blue reverse band bp- max single
some raw
decline bp- 3x5
db milt.- 1x20
shrugs- 1x20
db ext.- 1x20
t-bar rows- 1x20
curls and abs
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Post by Donovan on Apr 2, 2007 0:11:48 GMT -5
4-1-07
raw green band triple choked 15in. box- max triple
deadlift- 3x8
pull thrus- 3x8
leg press- 3x8
leg ext.- 2x8 1xtil failure
leg curl- 2x8 1xtil failure
calve raises- 1x8 1xtil failure
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Post by Donovan on Apr 2, 2007 16:15:19 GMT -5
4-2-07
milt. press machine- 3x8
db side raises- 3x8
tricep pd- 3x8
db ext.- 3x8
lat. pd- 3x8
row machine- 3x8
curls, grip work, and abs
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