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Old 12-11-2008, 03:55 PM
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dougz dougz is offline
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Join Date: Aug 2008
Location: BC, Canada
Posts: 363
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Dec 11/08

PreWO shake:

2 cups blueberries, 30g whey, 5g Creatine


15 min w/u run

SQUATS

50x5x3
140x5x3

PRESS

20x5x3
70x5x3

SINGLE ARM ROWS

70x5x3
110x5x3

Form could be better..

Will do 100 from now on till form cleaned up..


PWO shake:

70g waxy maize, 30g whey
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