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The Professor · 10-01-2009, 10:37 AM

an "off" day today -- just random support stuff.

Warmup

Plate-loaded pull downs: 188lbs x 10reps x 4sets

Superset:
External shoulder rotations: 25 x 10 x 4
Internal shoulder rotations: 25 x 10 x 4

Superset:
Cable rope crunches: 200 x 15,15,12,11
Seated machine flyes: 145 x 10 x 4

Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles.

Tomorrow is DE leg day.

10-01-2009, 10:37 AM	#2716
The Professor i wish i was geRRy... Join Date: Oct 2008 First Name: geRRy Location: So*Cal... Posts: 1,703 Trading: (7)	Re: Pumping Iron with Zemekone and Icehog3 an "off" day today -- just random support stuff. Warmup Plate-loaded pull downs: 188lbs x 10reps x 4sets Superset: External shoulder rotations: 25 x 10 x 4 Internal shoulder rotations: 25 x 10 x 4 Superset: Cable rope crunches: 200 x 15,15,12,11 Seated machine flyes: 145 x 10 x 4 Nothing particularly "hard" -- just going in for the reps to get the blood flowing to my muscles. Tomorrow is DE leg day. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!