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MikeBromby1Icon...11-01-2014 @ 15:25 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Post Edited: 11.01.2014 @ 15:26 PM by MikeBromby1
CGBP

60 x 10
100 x 6
105 x 6
110 x 5
110 x 5
115 x 3
105 x 5 - Paused

Paused incline

60 x 8
75x 6
85 x 6
87.5 x 5

Dips

x 10
30 x 10
30 x 10
30 x 11

DB tricep pullover/extension

42.5 x 12
42.5 x 11

Incline DB curls

10's x 10
17.5s x 10
26s x 6
26s x 6
26s x 6

DB preachers
EA

27.5 x 6
30 x 6
30 x 7 right x 6 left

Curl machine

35 x 12
30 x 10

Plank

20 x 1:30
20 x 1:30

Side bends
ES

20 x 10
20 x 10

Finish!
MikeBromby1Icon...18-01-2014 @ 14:57 
Member 2021, 556 posts
SQ 220, BP 145, DL 302.5
667.5 kgs @ 103kgs UnEq
Hang cleans

40 x 10
60 x 6
60 x 6
80 x 6
80 x 6

Plate loaded machine row

60 x 10
80 x 10
90 x 6 into 80 x 6 into 70 x 6
110 x 6 into 100 x 6
110 x 6 into 100 x 5

Lat pulldown
medium grip

60 x 10
100 x 6 into 90 x 6
100 x 6 into 90 x 6
100 x 6 into 90 x 4 into 80 x 3

Shrugs

120 x 10 behind
120 x 10 infront
122.5 x 10 behind
122.5 x 10 infront
110 x 6 behind into 110 x 3 infront

Pullups

x 10
X 7
X 6

Seated calf raise

30 x 15
40 x 15
67.5 x 15

Rotator cuffs

x 2 exercise superset

Reverse hyper

x 12

Finish!

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