• back
hyperextensions:
2 x 12 x 25, 2 x 10 x 25

machine lat rows:
12 x 58, 12 x 68, 12 x 78, 12 x 88

neutral grip chinups:
10 x -70lbs, 6 x -70lbs, 8 x -100lbs

• biceps
standing db curls:
2 x 12 x 20s, 2 x 10 x 20s

machine curls:
12 x 25, 10 x 37.5, 10 x 45

reverse bb curls:
2 x 12 x 25, 2 x 10 x 35

• abs
2 x 25 of:
side crunches on stability ball
leg raises

i have a 12-inch bruise on the inside of my left calf from the damn "gravitron" machine that i was doing my assisted chins on. why can't they have a regular assisted chins machine instead of one that uses hydraulic pressure?

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