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MY LOG
Jan 22, 2012 21:26:48 GMT -5
Post by rigdon on Jan 22, 2012 21:26:48 GMT -5
1/20/12
DYNAMIC EFFORT SQUAT
SQUAT
5x2@160 W/300LBS. CHAIN
DEADLIFT
4x2@315 @ 50%
GHR'S
12x4@BODY-WEIGHT
ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY
ABS
30x3@CRUNCHES
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MY LOG
Jan 22, 2012 21:45:16 GMT -5
Post by rigdon on Jan 22, 2012 21:45:16 GMT -5
1/21/12
DYNAMIC EFFORT BENCH
BENCH
3x8@270 W/MINI'S
TATE PRESS
10x1@30
10x1@40
10x1@50
10x1@60
SEATED MACHINE OVER-HEAD PRESS
10x1@120
10x1@130
10x1@140
FAT MAN CHINS
10x4@BODY-WEIGHT
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MY LOG
Jan 27, 2012 0:59:19 GMT -5
Post by rigdon on Jan 27, 2012 0:59:19 GMT -5
1/23/12
MAX EFFORT SQUAT
SSB SQUAT OFF BOX
4x1@420
3x12500
2x1@580
1x1@660
1x1@740
1x1@760
1x1@780
DB STIFF LEGGED DEADS
5x1@75
5x1@85
5x1@95
LEG PRESS
10x3@650
DB SHRUGS
10x4@105
ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x1@STANDING TWISTS
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MY LOG
Jan 27, 2012 1:26:21 GMT -5
Post by rigdon on Jan 27, 2012 1:26:21 GMT -5
1 25 12
MAX EFFORT BENCH
BENCH 4 BOARD
5x1@315
5x1@405
3x1@495
1x1@510
1x1@525
CLOSE GRIP BENCH
5x1@245
5x1@335
5x1@350
CHEST SUPPORTED ROWS
15x1@100
12x1@125
10x1@150
7x1@160
5x1@175
DB SIDE LATERALS
10x1@25
10x1@30
10x1@35
FACE PULLS
10x1@110
10x1@120
10x1@130
ABS
30x3@CRUNCHES
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MY LOG
Jan 30, 2012 8:00:46 GMT -5
Post by rigdon on Jan 30, 2012 8:00:46 GMT -5
1/27/12
DYNAMIC EFFORT SQUAT
SQUAT
2x5@275 W/ 300LB CHAIN
DEADS
2x4@315
GHR'S
12x4@BODY-WEIGHT
ABDUCTORS AND ADDUCTORS
15x3@105 EACH WAY
ABS
30x1@CRUNCHES
30x1@LEG LIFTS
30x2@STANDING TWISTS
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MY LOG
Jan 30, 2012 8:17:23 GMT -5
Post by rigdon on Jan 30, 2012 8:17:23 GMT -5
1/28/12
DYNAMIC EFFORT BENCH
BENCH
3x8@275 W/ MINI'S
WORKED UP TO A MAX SINGLE W/ MINI'S
1x1@365
1x1@405
1x1@435
TATE PRESS
10x1@35
10x1@45
10x1@55
10x1@65
SEATED OVERHEAD PRESS
10x1@120
10x1@130
10x1@140
FAT MAN CHINS
10x4@BODY-WEIGHT
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MY LOG
Feb 6, 2012 22:30:40 GMT -5
Post by rigdon on Feb 6, 2012 22:30:40 GMT -5
2/6/12
MAX EFFORT SQUAT
REVERSE BAND SQUAT
5x1@405
3x1@495
2x1@585
1x1@635
1x1@665
GOOD MORNINGS
5x1@135
5x1@155
5x1@175
LEG PRESS
10x3@730
MACHINE SHRUGS
10x4@280
ABS
50x1@CRUNCHES
50x1@LEG-LIFTS
50x1@STANDING TWISTS
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MY LOG
Feb 11, 2012 1:01:54 GMT -5
Post by rigdon on Feb 11, 2012 1:01:54 GMT -5
2/10/12
DYNAMIC EFFORT SQUAT
SQUAT
2x8@405
DEADS
2x4@315
GHR'S
12x4@BODY-WEIGHT
ADDUCTORS AND ABDUCTORS
10x3@120 EACH WAY
ABS
50x2@CRUNCHES
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MY LOG
Mar 13, 2012 9:10:04 GMT -5
Post by rigdon on Mar 13, 2012 9:10:04 GMT -5
3/12/12
MAX EFFORT SQUAT
SSB SQUAT
5x1@470
3x1@560
2x1@650
1x1@740
1x1@830
1x1@870
DBSL'S
5x4@130
LEG PRESS
10x3@900
SHRUGS MACHINE
10x4@270
ABS
30x3 @ CRUNCHES
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MY LOG
Mar 14, 2012 13:50:27 GMT -5
Post by rigdon on Mar 14, 2012 13:50:27 GMT -5
3/15/12
MAX EFFORT BENCH
4 BOARD WITH RAGE X
3x1@505
2x1@595
1x1@645
1x1@680
CLOSE GRIP BENCH PINKY GRIP
5x3@325
LAT PULL DOWNS TO FRONT
12x5@220
SIDE DB LATERALS
10x1@35
10x1@40
10x1@45
FACE PULLS
10x3@120
ABS
50x1@CRUNCHES
50x1@LEG LIFTS
50x1@STANDING TWISTS
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MY LOG
Mar 18, 2012 21:05:51 GMT -5
Post by rigdon on Mar 18, 2012 21:05:51 GMT -5
3/17/12
DYNAMIC EFFORT SQUAT
2x3@455 plus 210 lb chain
DEADS
2x4@335
GHR'S
12x4@BODY-WEIGHT
ABDUC'S & ADDUCTS
15x3@150 EACH WAY
ABS
4 SETS
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MY LOG
Mar 18, 2012 21:24:05 GMT -5
Post by rigdon on Mar 18, 2012 21:24:05 GMT -5
3/18/12
DYNAMIC EFFORT BENCH
3x8@315 WITH MINI'S
TATE PRESS
10x1@40
10x1@45
10x1@50
10x1@55
OVERHEAD PRESS
10x4@150
CHINS
8x5
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MY LOG
Mar 30, 2012 22:25:26 GMT -5
Post by rigdon on Mar 30, 2012 22:25:26 GMT -5
3/30/12
DYNAMIC EFFORT SQUAT
2x2@530 W/ 210LB CHAIN
DEADS
2x4@335
GHR'S
12x3@BODY-WEIGHT
ABDUCS AND ADDUCS
12x3@135 EACH WAY
ABS
50x3@CRUNCHES
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MY LOG
May 21, 2012 14:55:00 GMT -5
Post by rigdon on May 21, 2012 14:55:00 GMT -5
5/21/12
BENCH
BAR-WEIGHTX10X2
135X10X1
225X8X2
WORK SETS
365X3X2
FLOOR PRESS
405X1X1
ALT DB FRONT PRESS
45X12X3
JM PRESS
155X8X3
I T Y'S
10X10X3
PUSHDOWNS
80X20X4
ALT DB CURLS
45X10X2
ABS
CRUNCHES 30X1
LEG LIFTS 30X1
STANDING TWISTS 30X1
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MY LOG
May 23, 2012 15:00:07 GMT -5
Post by rigdon on May 23, 2012 15:00:07 GMT -5
5/23/12
SQUAT
BARX10
135X10
225X8X2
315X8
455X2X3
SQUAT WITH AVERAGE GREEN BAND
525X2X1
SSB ARCH BACK GOOD MORNINGS
155X10X3
BAND ASSISTED CLAM SHELLS
PURPLE MINI'S X10X3
1 LEG DB DEADLIFT
60X6X2
LEG CURLS
65X25X4
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