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  1. #381  
    Hard As FU*K HULK!!! rhynoplanet's Avatar
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    Feb 2015
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    Tuesday May 22

    Day 2
    Warm up 3 rounds
    -Rotator cuff external rotation 18 reps
    -Rotator cuff internal rotation 18 reps
    -Band pull aparts 18 reps
    -Straight arm band pulldowns 18 reps
    -Band flies 18 reps

    -Bench press (pinky on rings) 45x20, 135x10, 185x5, 225x5, 275x5, 315x3, 340x1, 365x3x5sets
    -3 board bench press (pinky on rings) 3B 385x3x3
    -pull up BWx6, 50x6x3sets
    -Standing strict barbell press 45x10, 135x6, 155x6, 175x6, 180x6
    -ring row (slow and controlled) BWx10x4sets
    Super set
    -incline DB curl (5) 35x10, 40x10, 45x10x2sets
    -tricep cable push down 75x10, 100x10x3sets

    Bench day went well today, things are progressing and looking good. At 365 I paused the 4th rep of each set so that is good. I had to cut my hip mobility stuff out because I needed to get to some meetings but I will do it tonight.
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    ISYMFS. Be strong and CONQUER all. Old man strength.
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  2. #382  
    Mizz Monster millenium girl's Avatar
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    Feb 2014
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    Quote Originally Posted by rhynoplanet View Post
    Lol. I will try to describe it. It is a hip mobility exercise. You are on all fours and basically rock back and forth and hold in the backwards position to stretch. All while keeping the spine in a neutral position, do not arch or round spine or it takes the stretch out of the hips.

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    I need to try those!
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