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Thread: Progression of an ape

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  1. #11
    Crikey, its a 30 foot ape! Kong's Avatar
    Join Date
    Oct 2006
    Doncaster, England


    Decided to mix in some HIT style training today.

    All warmup sets in itallics
    All weights in lbs/kgs

    Seated BB Shoulder Press 30/66x12
    HS Iso Shoulder Press 20ps/44psx12
    55ps/121psx5+3 assisted
    One-Arm DB Upright Row 10/22x10
    20/44x9+3 assisted
    CG BB Bench Press 40/88x12
    100/220x5+2 assisted
    Cable Pushdowns 30lbsx10
    100lbsx7+2 assisted
    Ez-Bar Curls 20/44x12
    40/88x6+3 assisted
    One-Arm DB Preacher Curls 10/22x10
    15/33x5+3 assisted
    DB Shrugs 15s/33sx12
    45s/99sx6+3 assisted
    Last edited by Kong; 10-22-2007 at 07:00 AM.
    Current 1RM's - Bench 264lbs (Target 308lbs)/Squat 396lbs (Target 352lbs)/
    Deadlift 429lbs (Target 440lbs)
    BIG 3 TOTAL at 220lbs (28% BF) = 1089lbs
    6ft 2, 234lb fat, hairy ape!
    My journal -

    "This stuff will make you a sexual Tyrannosaurus. Just like me!" As said by the great Jesse 'The Body' Ventura

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