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 Post subject: Re: BoKnow's Log
PostPosted: 22 May 2008, 20:23 
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Joined: 25 Mar 2008, 19:20
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05.22.2008



Bench 10x135; 5x205; 2x225; 1x245; 8x185, 8x185
Incline 8x135; 5x165; 6x155; 6x155
DB Flies 80x40; 8x40; 7x40
Squat 10x135; 8x185; 1x225


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 Post subject: Re: BoKnow's Log
PostPosted: 27 May 2008, 20:08 
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05.27.2008



Seated Curl 10x45; 6x50; 8x45; 8x45
Dips 15/10/9/8
Negative Curl 8x55; 8x55; 8x55
OH Tri DB Ext 10x80; 10x90; 5x95
Flat BB Tri Ext 5x105; 8x105; 6x105
Tri Kickback 10x30; 10x35


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 Post subject: Re: BoKnow's Log
PostPosted: 29 May 2008, 22:09 
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05.29.2008



Pullups 8/8/7
Seated Military Press 8x115; 8x135; 6x135; 4x135
CG BB Raises 10x95; 8x105; 8x105; 8x105
DB Shrug 10x70; 8x75; 8x80
DB Raises 10x30; 10x30; 8x30
Dips 10/10/5
Push Press 10x95; 7x115


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 Post subject: Re: BoKnow's Log
PostPosted: 01 Jun 2008, 22:30 
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05.30.08



Seated Curl 10x470; 8x45; 6x50; 7x45
Dips 20/10/10/8
Flat Tri BB Ext 10x105; 10x105; 10x105
Tri Kickback 10x35; 8x35


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 Post subject: Re: BoKnow's Log
PostPosted: 03 Jun 2008, 11:52 
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06.02.2008



DB Bench 10x150; 10x160; 6x170; 6x 170
Incline Bench 9x135; 6x135; 6x155; 8x155
DB Flies 8x40; 8x45; 5x50/5x40; 8x40
Dips 10/11/8
Wood Chop 10x30; 10x30; 10x30


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 Post subject: Re: BoKnow's Log
PostPosted: 03 Jun 2008, 23:26 
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06.03.2008



Seated Military Press 10x115; 10x125; 7x135
Pullups 10/9/8/7
Seated DB Shoulder Press 10x55; 8x65; 7x65; 5x65
CG BB Raises 10x95; 10x95; 9x115; 8x115
DB Shrug 10x65; 10x70; 10x70
Squat 10x135; 8x185; 8x185


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 Post subject: Re: BoKnow's Log
PostPosted: 04 Jun 2008, 23:10 
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06.04.2008



Seated Curls 10x40; 7x50; 4x55; 7x45
Dips 14/11/10
Negative Curls 7x60; 8x55; 6x55
Overhead Tri Extensions 10x80; 10x90; 8x95
Tri Kickback 10x35; 10x35
1 Leg Calf Raise 10x90; 10x90


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 Post subject: Re: BoKnow's Log
PostPosted: 12 Jun 2008, 18:54 
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06.11.2008



DB Bench Press 10x75; 10x80; 5x90; 5x85
Incline PRess 8x135; 6x165 8x155; 6x155
Dips 10/9/7
DB Fly 8x35; 8x40; 8x42.5
Squat 10x135; 8x185

06.12.2008



Seated Curls 10x40; 8x45; 4x50; 7x45
Dips 12/10/10/10
Neg Curl 8x55; 8x55; 6x55
OH Tri DB Ext 10x90; 8x95; 10x100
Tri Kickback 10x35; 8x40; 10x35


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 Post subject: Re: BoKnow's Log
PostPosted: 16 Jun 2008, 19:45 
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Posts: 769
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06.16.2008



Flat Bench 10x135; 7x205; 7x205; 5x205; 8x185
Incline DB Bench 8x55; 8x70; 7x70; 6x70
Dips 10/10/9
Woodchop 10x30; 10x30; 8x30


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 Post subject: Re: BoKnow's Log
PostPosted: 18 Jun 2008, 09:19 
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Posts: 769
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06.17.2008



Seated Curl 9x45;8x45; 6x50;6x45
Dips 19/10/7
Flat Bench OH Tri Ext10x95; 10x95; 10x105
OH DB Tri Ext 8x90; 8x95; 5x100
Tri Kickbacks 10x35; 10x35; 10x40
Wrist Curls 15/40x10; 10/40x10; 20/40x8/10


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 Post subject: Re: BoKnow's Log
PostPosted: 18 Jun 2008, 19:50 
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06.18.2008



Pullups 10/9/6
Seated Military Press 10x115; 8x135; 6x135
DB Shrugs(per hand) 10x70; 10x70; 10x70
DB Shoulder Press 8x60; 10x65; 6x70
CG BB CG Raises 10x95; 10x105; 9x105
Squats 10z135; 10x185; 6x205


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 Post subject: Re: BoKnow's Log
PostPosted: 20 Jun 2008, 02:05 
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06.19.2008



Incline DB press 10x70; 10x80; 6x80
Bench 10x135; 8x185; 5x205
Decline 10x135; 8x185; 8x185
DB FLies 10x35; 8x40; 8x40
Single Leg Ext 10x150; 10x165; 10x165
Calf Raise 10x180; 10x225; 10x225


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 Post subject: Re: BoKnow's Log
PostPosted: 23 Jun 2008, 20:24 
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Joined: 25 Mar 2008, 19:20
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06.23.2008



Incline Bench 10x135; 6x185; 4x185; 7x165; 6x165
Dips 10/9/10

Gym was busy so:
13:30 on elliptical, 2 miles

DB Bench 8x70; 6x80; 8x80
DB Flies 10x35; 8x40; 10x40


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 Post subject: Re: BoKnow's Log
PostPosted: 25 Jun 2008, 19:46 
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06.25.2008



25 Mins Elliptica, 3.5 Miles
Seated Curls 10x40; 8x45; 8x50
Dips 10/10/10
Neg Curls 6x55


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 Post subject: Re: BoKnow's Log
PostPosted: 02 Jul 2008, 22:41 
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07.02.2008



Decline Bench 10x135; 8x205; 5x225; 2x245; 10x185
Incline DB Press 10x60; 7x75; 7x75
DB Fly 10x35; 8x40; 5x45
Dips 10/9/7
2-Legged Curl 10x160; 10x160; 10x160


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 Post subject: Re: BoKnow's Log
PostPosted: 23 Jul 2008, 12:35 
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Joined: 25 Mar 2008, 19:20
Posts: 769
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7.22.2008



Bench Press 10x135; 8x205; 3x225; 7x195
Seated Curls 10x40; 8x45; 4x50
Dips 10/8/6
OH Tri Ex 8x85; 7x90
DB Fly 10x35; 7x40

Took a while off. . . damn 20 days!


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 Post subject: Re: BoKnow's Log
PostPosted: 05 Aug 2008, 19:26 
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Posts: 769
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8.5.2008



Flat bench 10x135; 7x205; 2x225; 8x185; 7x185
Dips 8/10/6
Seated Curls 10x45; 5x50; 5x50; 7x45
Squat 10x135; 8x185; 5x205


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