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post #1093 of (permalink) Old 09-14-2011, 07:51 PM Thread Starter
illmatic's Avatar
Join Date: Sep 2007
Posts: 1,451
MEGA Soreness from the first day back on GSP workout, luckily I didn't need my legs for much today.

Upper Body Pull Cycle:
Repeat cycle 3 times, rest 90 seconds between

High Pull: 5,5,5@110lbs
Chin ups: 8,3,2@b/w
Overhead Cable Pulls: 30,30,30@30lbs
Barbell Rows 11,9,6@110lbs
DB Curls 7,5,4@40lb db's

Abs Cycle:
Repeat cycle 2 times, rest 90 seconds between

Hanging Knee Raises: 12,12,12
Medicine Ball Stir The Pot: 12,12,12
Cable Crunch 15,15,15@80

Had to change up a few things to make it work in a crowded weight room.

215lbs 12.2% b/f
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