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Old 01-31-2009, 07:53 AM
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Joker13 Joker13 is offline
Rank: Lightweight
 
Join Date: Sep 2006
Location: Somewhere in the USA
Posts: 1,184
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Gym Day

Quads

Hack Squat
180 x 14
270 x 12
320 x 12
360 x 10

Squat thingamajig machine
270 x 15
360 x 12
450 x 10
520 x 8

Leg Extensions
190 x15,15,18
195 x17,16

Hams

lying leg curls
115 x 9,8,10

Seated leg curls
160 x 9
150 x11,11,11


Calfs

Calf extensions (plate loaded)
215 x 12,13,13,14

Calf extension machine
240 x 18,20
280 x 17,18

Ab Stuff

Threadmill 35 min.
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