Training – January 16th 2012

Warm-up
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Eliptical for 10 minutes

Internal and external rotation (for rotator cuff) 3 x 15 each arm – 2.5lbs

Training
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Rope Facepulls: 3 x 20 – 80lbs, 100lbs, 100lbs (14)

Seated Overhead Barbell Press: 5 x 8 – bar, 95lbs, 135lbs, 175lbs, 205lbs, 225lbs (6)

Upright Rows: 4 x 8 – 95lbs, 135lbs, 175lbs, 205lbs

High Pulls: 2 x 5 – 245lbs, 265lbs

Close Grip Pulldowns: 2 x 10 – 230lbs, 230lbs

Wide Grip Pulldowns: 2 x 10 – 230lbs, 230lbs

Tricep Rope extensions: 2 x 30 – 80lbs, 80lbs

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