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BigFrank · 12-11-2008, 04:08 PM

Assistance work day.
I was only working out 3 days a week, but I felt like a total bum. So I bumped to 4 days a week. Thursday are more or less a borderline bullshit day. nothing superheavy mainly assistance work for bench. I do not bother to write down numbers or reps. Just kinda hit some weights, do a little HIT cardio then out of the gym. 45 minutes tops usually.

Standing Military Presses
DB laterals superset with hang cleans
HS shrugs super set with blackouts/skull crushers
kaz presses done with dumbbells
pull ups
hammer curls
suicide sprints

on a side note, I forgot to do neck work LOL.

12-11-2008, 04:08 PM	#602
BigFrank 5 3 1 Join Date: Nov 2008 First Name: Frank Location: Gym or Sofa. Posts: 1,896 Trading: (25)	Re: Pumping Iron with Zemekone and Icehog3 Assistance work day. I was only working out 3 days a week, but I felt like a total bum. So I bumped to 4 days a week. Thursday are more or less a borderline bullshit day. nothing superheavy mainly assistance work for bench. I do not bother to write down numbers or reps. Just kinda hit some weights, do a little HIT cardio then out of the gym. 45 minutes tops usually. Standing Military Presses DB laterals superset with hang cleans HS shrugs super set with blackouts/skull crushers kaz presses done with dumbbells pull ups hammer curls suicide sprints on a side note, I forgot to do neck work LOL.