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you are ab-using [QUOTE]blah blah blah[/QUOTE] to reply to the_reverend.
Please remove excess text as not to re-post tons
[QUOTE="the_reverend:1003868"]I don't bench cause I'm afraid of getting stuck under there. I usually warm up with 15 minutes of rowing Then to the weight room set one: 120 lbs on the pulldown bar - arms spread x10 full body dips x10 120 lbs on the pulldown bar - arms together x10 (repeat 3 times) set two: 120 lbs on the chest machine (butterfly like machine with arms out) x10 80 lbs on the delt-press x10 (repeat 3 times) set three: 140-210lb on the chest press machine (2-10 times) (repeat 3 times) set four (cable machine): 90-120 lbs on the tricep bar x10 70 lbs on a curl bar x10 (repeat 4 times) set five (cable machine): 40lbs on the cable to pull down across my chest from above x11 15lbs on the cable to pull rotated across my chest outward x10 (repeat 3 times for each arm) set six: 55-60 lbs weight for tricep extentions. x10 40lbs + curl bar x10 70-90lbs on a cable to do "shrugs"/deadlifts x10 (each arm) 15lbs on a cable to pull-back below hips jump rope x 60 (repeat 3 times) If I have extra time, I do some free weights. mostly 25-35lbs. I suck with those. Then I swim for a bit.[/QUOTE]
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