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  1. O

    The road to Gainz-Ville

    4/16/13 WEEK 11 // SHOULDERS// 6-8 REPS DB Shoulder Press Warm Up 5 Reps 30 3 Reps 30 3 Reps 45 3 Reps 55 Working Set 7 Reps 65 4 Reps 65 5 Reps 55 6 Reps - Dropset 35 Side Lateral Raise 6 Reps 30 6 Reps 30 6 Reps - Dropset 20 DB Upright Row 7 Reps 40 6 Reps 40 6 Reps - Dropset...
  2. O

    The road to Gainz-Ville

    4/15/13 WEEK 11 // BACK,BI'S// 6-8 REPS Bent Over Row 8 Reps 115 7 Reps 135 7 Reps 135 8 Reps 135 8 Reps - Dropset 115 Wide Pulldown 8 Reps 160 7 Reps 160 8 Reps - Dropset 115 S.Arm Pulldown 8 Reps 55 8 Reps 55 8 Reps - Dropset...
  3. O

    The road to Gainz-Ville

  4. O

    The road to Gainz-Ville

    4/11/13 WEEK 10 // SHOULDERS// 9-11 REPS DB Shoulder Press 11 Reps 60 10 Reps 60 7 Reps 60 7 Reps 60 Side Lateral Raise 11 Reps 25 10 Reps 25 10 Reps DB Upright Row 11 Reps 35 10 Reps 35 9 Reps 35 BO DB Lat Raise 11 Reps 20 10 Reps 20 10 Reps 20 BB Shrug 11 Reps 65 11 Reps 65...
  5. O

    The road to Gainz-Ville

    4/9/13 WEEK 10 // CHEST// 9-11 REPS Bent Over Row 11 Reps 120 11 Reps 120 11 Reps 120 11 Reps 120 Wide Pulldown 9 Reps 130 11 Reps 130 11 Reps 130 S.Arm Pulldown 11 Reps 45 11 Reps 50 9 Reps 50 Seated Cable Row 10 Reps 105 9 Reps 105 9 Reps 105 BB Curl 9 Reps 60 8 Reps 60...
  6. O

    The road to Gainz-Ville

    4/8/13 WEEK 10 // CHEST// 9-11 REPS BB Bench Press 10 Reps 145 9 Reps 145 6 Reps 145 5 Reps 135 Incline DB Press 11 Reps 40 11 Reps 40 11 Reps 40 Close Grip BB Pres 9 Reps 100 6 Reps 100 9 Reps 85 Chest Flyes 11 Reps 35 11 Reps 35 11 Reps 35 Chest Press - Mach 4...
  7. O

    The road to Gainz-Ville

    3/29/13 WEEK 9 // LEGS,ABS// 12-15 REPS Squat 13 Reps 150 12 Reps 150 15 Reps 150 12 Reps 150 Deadlift 12 Reps 150 12 Reps 150 12 Reps 150 12 Reps 150 Leg Extension 12 Reps 85 12 Reps 85 12 Reps 85 Leg Press 12 Reps 347(4) 12 Reps 347(4) 12 Reps 347(4) Lying Leg...
  8. O

    The road to Gainz-Ville

    3/28/13 WEEK 9 // SHOULDERS,CALVES// 12-15 REPS DB Shoulder Press 12 Reps 50 12 Reps 50 11 Reps 50 10 Reps 50 Side Lateral Raise 15 Reps 15 15 Reps 15 15 Reps 15 DB Upright Row 13 Reps 30 12 Reps 30 12 Reps 30 BO DB Delt Raise 12 Reps 15 12 Reps 15 12 Reps 15 DB...
  9. O

    The road to Gainz-Ville

    3/26/13 WEEK 9 // BACK,BI'S,ABS// 12-15 REPS Bent Over Row 15 Reps 90 15 Reps 90 12 Reps 110 12 Reps 110 Wide Pulldown 15 Reps 115 13 Reps 120 11 Reps 120 S.Arm Pulldown 12 Reps 45 12 Reps 40 15 Reps 40 Seated Cable Row 13 Reps 85 13 Reps 90 12 Reps 90 BB...
  10. O

    The road to Gainz-Ville

    3/25/13 WEEK 9 // CHEST,TRIS,CALVES// 12-15 REPS BB Bench Press 10 Reps 145 10 Reps 140 10 Reps 135 13 Reps 125 Incline BB Press 13 Reps 100 10 Reps 100 8 Reps 100 Close Grip BB Pres 8 Reps 100 9 Reps 90 12 Reps 70 Chest Flyes 13 Reps 35 10 Reps 35 9 Reps 35 Cable...
  11. O

    The road to Gainz-Ville

    3/24/13 WEEK 8 // SQUATS// 3-5 REPS Squat 5 Reps 135 3 Reps 180 3 Reps 205 3 Reps 225 4 Reps 245 5 Reps 255 3 Reps 265 3 Reps 275 Fail 285 3 Reps 280 Front Squat 5 Reps 1335 5 Reps 145 5 Reps 155 5 Reps - Dropset 135 30 mins Elliptical PREWORKOUT// 2 Uncut 2 Osteosport...
  12. O

    The road to Gainz-Ville

    3/22/13 WEEK 8 // LEGS,ABS// 3-5 REPS Deadlift 3 Reps 225 3 Reps 235 3 Reps 240 5 Reps - Dropset 135 Leg Extension 5 Reps 115 5 Reps 130 5 Reps 130 5 Reps 130 5 Reps - Dropset 100 Seated Leg Curl 5 Reps 100 4 Reps 100 3 Reps 100 4 Reps - Dropset 80 Hip Raise Weight 9 Reps 25 9 Reps 25 9...
  13. O

    The road to Gainz-Ville

    3/21/13 WEEK 8 // SHOULDERS,CALVES// 3-5 REPS DB Shoulder Press 5 Reps 65 4 Reps 65 5 Reps 65 5 Reps - Dropset 45 BB Upright Row 3 Reps 83 3 Reps 78 5 Reps - Dropset 68 1 Arm Cable Lateral Raise 4 Reps 35 5 Reps 35 5 Reps - Dropset 20 BO DB Delt Raise 5 Reps 30 5 Reps 30 5 Reps...
  14. O

    The road to Gainz-Ville

    3/19/13 WEEK 8 // BACK,BI'S// 3-5 REPS Bent Over Row 3 Reps 150 3 Reps 145 5 Reps 145 5 Reps - Dropset 135 Wide Pulldown - Behind Neck 5 Reps 165 5 Reps 170 5 Reps 170 5 Reps - Dropset 115 Seated Cable Rows 5 Reps 145 5 Reps 145 5 Reps - Dropset 115 Rev-Grip Pulldown 5 Reps...
  15. O

    The road to Gainz-Ville

    3/19/13 WEEK 8 // BACK,BI'S// 3-5 REPS Bent Over Row 3 Reps 150 3 Reps 145 5 Reps 145 5 Reps - Dropset 135 Wide Pulldown - Behind Neck 5 Reps 165 5 Reps 170 5 Reps 170 5 Reps - Dropset 115 Seated Cable Rows 5 Reps 145 5 Reps 145 5 Reps - Dropset 115 Rev-Grip Pulldown 5 Reps...
  16. O

    The road to Gainz-Ville

    Oh yah? I used to live in J-ville.
  17. O

    The road to Gainz-Ville

    3/18/13 WEEK 8 // CHEST,CALVES// 3-5 REPS BB Bench Press 3 Reps 180 3 Reps 180 3 Reps 180 5 Reps - Drop 135 Incline DB Press 3 Reps 75 5 Reps 70 5 Reps - Drop 45 Chest Flyes 5 Reps 45 5 Reps 45 5 Reps - Drop 30 Cable Crossover 5 Reps 100 5 Reps 110 3 Reps 120 5 Reps - Drop 80...
  18. O

    The road to Gainz-Ville

    3/15/13 WEEK 7 // LEGS/ABS// 6-8 REPS Squat 6 Reps 205 6 Reps 225 6 Reps 240 8 Reps - Dropset 135 Front Squat 7 Reps 135 7 Reps 135 8 Reps - Dropset 100 Leg Extension 8 Reps 110 8 Reps 110 8 Reps - Dropset 85 Deadlift 5 Reps 215 6 Reps 215 5 Reps 215 8 Reps - Dropset 135 Leg...
  19. O

    The road to Gainz-Ville

    3/14/13 WEEK 7 // SHOULDERS, CALVES// 6-8 REPS DB Shoulder Press 8 Reps 60 7 Reps 60 6 Reps 60 6 Reps - Dropset 40 BB Upright Row 8 Reps 65 8 Reps 65 8 Reps - Dropset 45 1 Arm Cable Lateral Raise 6 Reps 30 6 Reps 30 6 Reps - Dropset 20 BO DB Delt Raise 8 Reps 25 8 Reps 25 8...
  20. O

    The road to Gainz-Ville

    Sorry for the spam. Just getting my log caught up here.
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