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Wide grip chins(no assist)
Sets.....BWx10,BWx10,BW+10x10,BW+10x10
Medium grip(shoulder width) chins with assist
Sets....50x10,50x10,40x10,40x10
Underhand close grip chins(with assist)second set drop set
Sets....40x10,
Good burn going now, felt wide.
Bent over rows with smith machine
Sets....90x12,110x10,130x12
One arm dumbbell rows
Sets....60x10,70x10,80x10,85x8
Low pulley cable rows
Sets....100x10,120x12,130x12
Hypers
3 sets of 10 with bodyweight and 25lb. plate
Abs
Upper pulley cable crunches
Sets...120x40,165x15,165x12,
Lying weighted leg raises
3 sets of 10 with 10lb. dumbbell
Am cutting calories as of today, decided to compete on May 22nd. Nothing short of an injury will keep me from this one. I am making close to a 250 calorie cut, will know more exactly at the end of the day. Will post tomorrow exact amounts.
United StatesWide grip chins(no assist)
Sets.....BWx10,BWx10,BW+10x10,BW+10x10
Medium grip(shoulder width) chins with assist
Sets....50x10,50x10,40x10,40x10
Underhand close grip chins(with assist)second set drop set
Sets....40x10,
Good burn going now, felt wide.
Bent over rows with smith machine
Sets....90x12,110x10,130x12
One arm dumbbell rows
Sets....60x10,70x10,80x10,85x8
Low pulley cable rows
Sets....100x10,120x12,130x12
Hypers
3 sets of 10 with bodyweight and 25lb. plate
Abs
Upper pulley cable crunches
Sets...120x40,165x15,165x12,
Lying weighted leg raises
3 sets of 10 with 10lb. dumbbell
Am cutting calories as of today, decided to compete on May 22nd. Nothing short of an injury will keep me from this one. I am making close to a 250 calorie cut, will know more exactly at the end of the day. Will post tomorrow exact amounts.