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The Professor · 10-15-2009, 06:56 AM

Support Day

Lots of various grip (regular, very narrow, illegally wide) bench presses -- just the bar -- to get the blood flowing

1-arm cable press-downs: 40# x 10 x 3sets

Overhead cable rope extensions 110# x 10 x 3sets

Low rows (Hammer Strength plate-loaded): 188# x 10 x 3sets

High rows (HS): 188# x 10 x 3sets

Face-pulls: 100 x 13, 15, 12, 10 (slow and steady ... like a turtle)

Internal & external shoulder rotations SS: 20# x 10 x 4sets

Shoulders were a little sore from yesterday; but they felt better once the blood really got flowing. Looking forward to DE Legs tomorrow. Oh ... and I FINALLY ordered some bands to do band work. The equipment at my gym isn't exactly made for band work; but I'm sure it can be rigged creatively.

10-15-2009, 06:56 AM	#2838
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 Support Day Lots of various grip (regular, very narrow, illegally wide) bench presses -- just the bar -- to get the blood flowing 1-arm cable press-downs: 40# x 10 x 3sets Overhead cable rope extensions 110# x 10 x 3sets Low rows (Hammer Strength plate-loaded): 188# x 10 x 3sets High rows (HS): 188# x 10 x 3sets Face-pulls: 100 x 13, 15, 12, 10 (slow and steady ... like a turtle) Internal & external shoulder rotations SS: 20# x 10 x 4sets Shoulders were a little sore from yesterday; but they felt better once the blood really got flowing. Looking forward to DE Legs tomorrow. Oh ... and I FINALLY ordered some bands to do band work. The equipment at my gym isn't exactly made for band work; but I'm sure it can be rigged creatively. __________________ ~Dokk Join the CA Lottery (clicky). It's fun!!!