Judge, Jury and Executioner 
Join Date: Feb 2004
Location: Denver, Colorado
Posts: 13,164
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Wednesday, August 13th, 2008
Bodyweight = 219.5
Trained back, traps, biceps today. Had to race the clock after getting to the gym later than usual.
Back -
hammer latt pulls 160 x 11, x 7, 135 x 8, x 6
smith rows with undergrip 225 x 14, x 10, x 8, x 6 (had to do these lighter as my lowerback was a little tight coming into the workout)
flex machine rows 180 x 10, x 7, x 6
narrow grip latt pulls 170 x 9, x 7, x 6
Traps -
hammer shrugs 495 x 9, x 8, x 7, x 6
Biceps speed training -
4 sets of hammer machine preachers 75, 75, 75, 60, 50
30 minutes of cardio at night during football practice.
Skip
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