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15th street gym chris
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Sun Jun 27, 2010 3:36 pm    Post subject: Light day Reply with quote
DB standing press
25x20
35x20
45x20
Close grip bench Pinky on ring
bar-2x20
135-2x10
185x2
225x2
275x2
Tricep hell
135x5 por 1-2-3-4-3-2-1
135x5 mfor 1-2-3-4-3-2-1
135x5 ifor 1-2-3-4-3-2-1
Standing dips
3x10
Hammer pulldowns
3x10
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Fri Jul 02, 2010 8:56 pm    Post subject: Heavy Day Reply with quote
DB standing press
20x20
40x20
40x20
Close grip
bar-2x15
135x2x10
185x2
225x2
275x2
315x1
Shirted 2bd overkill
405x2
455x2
500x10
Tricep hell
1-2-3-4-3-2-1 bds 225x3
Hammer pull downs
3x10
Shirt is the best shirt I have tried before
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Tue Jul 06, 2010 8:36 pm    Post subject: light day Reply with quote
Seated DB press
20x20
40x20
50x20
Close grips
bar 2x10
135-2x10
185-2x2
225-2x2
Tricep Hell
275x5 1-2-3-4-bds
Hammer dips
Hammer pulldowns
oh my poor arms
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Sat Jul 17, 2010 8:31 am    Post subject: Light day Reply with quote
DB press
20x20
40x20
50x20
Close grip bench
bar 2x15
135-2x10
185x2x2
225x2
Tricep hell
275x5 1-2-3-4 BD pinkys on ring
Hammer pull downs Hammer dips
1x20
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Tue Jul 20, 2010 7:21 pm    Post subject: Heavyday Reply with quote
DB press
20x20
40x20
60x15
Close grip bench
bar-2x15
135-2x10
185x2
225x2
275x2
Shirted 2bd overkill shirt
455x1
500x1
550x1
600x3
Tricep hell
225x3 1-2-3-4-3-2-1 bds
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Ryano
Site Admin


Joined: 04 Aug 2005
Posts: 4354
Location: Decatur, IL
PostPosted: Wed Jul 21, 2010 6:25 am    Post subject: Reply with quote
I see you have never been lower than a two board with your Overkill shirt. I would suggest that you start taking it down to full press. Several people with Overkill shirts are having problems touching with them.
_________________
I can't wait 'til tomorrow, 'cause I get STRONGER EVERY DAY!

"Never pick a fight with an old man. If he's to old to fight, he'll just kill you"
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Wed Jul 21, 2010 4:10 pm    Post subject: Boards Reply with quote
we have 1 more 2 bd training and we drop to a 1 board we will do 1 boards for Aug then touch SEPT AND 3 weeks of Oct the next meet is Oct 23 SPF Virginia classic
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Sat Jul 24, 2010 3:28 pm    Post subject: Light day Reply with quote
DB press
20x20
50x20
50x20
Close grip bench
bar-2x15
135-2x10
185x2
225x2
Tricep Hell
275x5-1-2-3-4 board
Hammer incline
3x10
Hammer curl
Hammer dip
3x10 super sets
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Mon Jul 26, 2010 4:14 pm    Post subject: Back Hell Reply with quote
Hammer high pull down
10-8-6
Hammer chest row wide
10-8-6
Hammer pull behind neck
10-8-6
Hammer curls
100x6
75x10
50x20
25x25
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Thu Jul 29, 2010 4:15 pm    Post subject: Heavy day Reply with quote
DB press
20x20
50x20
50x20
Close grip bench
bar-2x15
135-2x10
185x2
225x2
275x2
Shirted bench
500x1 1inch bd
550x1 1inch bd
605x1
Dips3x10
Hammer curls
3x10
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Wed Aug 04, 2010 12:34 am    Post subject: Wk#1 light day Reply with quote
Db press
20x20
50x20
50x20
Close grip bench Tried the sling shot no shoulder or elbow pain
bar-2x15
135-2x10
185x2
225x2
Tricep hell
275x5
1-2-3-4- bds none stop
225x5
1-2-3-4-3-2-1 bd
Hammer dips
Hammer curls
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Sun Aug 08, 2010 8:47 pm    Post subject: Heavy day Reply with quote
DB press
3x20x20
Close grip bench
bar-2x15
135-2x10
185x2
225x2
275x1
315x1
365x1
405x1
Shirted bench
405x1-1bd
455x1-1bd
500x1-1bd
Hammer dips
3x10
Hammer curls
3x10 Cool Cool Cool
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Wed Aug 11, 2010 7:31 pm    Post subject: Light day Reply with quote
Db press
20x20
40x20
45x20
Close grip bench
bar-2x15
135-2x10
185x2
225x2
Tricep Hell
285x5
1-2-3-4 boards
225x5
1-2-3-4-3-2-1 boards
Hammer dips
3x10
Hammer curls
3x10 Twisted Evil Twisted Evil
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Mon Aug 16, 2010 8:08 pm    Post subject: Heavy day Reply with quote
Db press
25x20
40x20
45x20
Close grip bench
bar-2x15
135-2x10
185x2
225x2
275x2
315x2
365x1
405x1
shirted bench
405x1
500x1
525x2
all these to 1bd
Hammer incline
3x10
Hammer curls
3x10 Shocked
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15thstreetgymchris



Joined: 28 Sep 2009
Posts: 74
Location: Blackstone VA>
PostPosted: Fri Aug 20, 2010 4:27 pm    Post subject: Light day Reply with quote
Db press 3x20
Close grip bench
bar 2x15
135-2x10
185x2
225x2
Tricep Hell
RAW pinkys on ring
295x5 to 1-2-3-4-bds
225x5 to 1-2-3-4-3-2-1 bds
Hammer dips
3x10
Hammer curls
3x12
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