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post #962 of (permalink) Old 03-23-2011, 07:29 PM Thread Starter
illmatic's Avatar
Join Date: Sep 2007
Posts: 1,451
Upper Body Push Cycle:
Repeat cycle 3 times, rest 90 seconds
Warmup Military Press 12@bar

Military Press 6,6,6@115lbs
DB Bench W/ Dropset 6,4,4@70lbs 8@40lbs 20@20lbs single hand
Lateral Flys 12,12,12@15lbs
Skullcrushers 8,8,8@55lbs
Pushups 12,10,10
Rear Dips 12,8,8
Dips 3,3,3
Pushups 5,3,3
Rear Dips 8,8,8
Dips 2,2,1

Towel Bite Cable Neck Pull 20,15@90lbs
Side Towel Bite Cable Neck Pull 15,15@60lbs each side

Good workout. Body feels beat up. Knee is stiff but surprisingly better now. BJJ tonight.
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