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Old 08-27-2012, 04:38 PM   #501
Jorge Montesinos
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Re: Experimenting with CFSB

1) press

70%x3 150
80%x3 170
90%x4 195 new pr

2a) standing db press 4x8-10 (65lbs1x10 70lbs 1x10 2x8)
2b) seated row 4x12

3a) jm press 4x10 135lbs
3b) face pulls 4x12

4) tricep pushdowns 3x15-20
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Old 08-28-2012, 05:37 PM   #502
Jorge Montesinos
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Re: Experimenting with CFSB

1) deadlift

70%x3 380
80%x3 430
90%x7 485 new pr

2) reverse lunges 3x8 ea leg 190lbs

3) good mornings with safety bar 3x8-10 95lbs
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Old 08-30-2012, 06:44 PM   #503
Jorge Montesinos
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Re: Experimenting with CFSB

1) back squat

70%x3 305
80%x3 350
90%x5 390 new pr

2) leg press 4x20
12 plates
14 plates
16 plates
18 platesx drop set to 4 plates

3) leg extensions 3x15
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Old 08-31-2012, 11:37 PM   #504
Jorge Montesinos
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Re: Experimenting with CFSB

1) bench press

70%x3 190
80%x3 220
90%x4 245

2) incline bench press 4x8-10 165lbs

3) supine rows 4x15

4a) push ups on bar 2x15
4b) pullup variations 2x8-10
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Old 09-03-2012, 06:31 PM   #505
Jorge Montesinos
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Re: Experimenting with CFSB

1) press

75%x5 160
85%x3 181
95%x1 205 new pr!

2) press 4x8-10 135lbs

3) pullups 5x10
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Old 09-04-2012, 01:38 PM   #506
Jorge Montesinos
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Re: Experimenting with CFSB

1) deadlift

75%x5 405
85%x3 460
95%x3 515 new pr

2) reverse lunges 3x8 ea leg 195lbs

3) good morings 3x10
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Old 09-06-2012, 05:09 PM   #507
Jorge Montesinos
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Re: Experimenting with CFSB

1) bench press

75%x5 205
85%x3 235
95%x3 260 new pr

2) incline bench press 4x8 170lbs

3) inverted rows 4x15

4a) push ups on bar 2x20
4b) lat pulldowns 2x10
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Old 09-07-2012, 06:48 PM   #508
Jorge Montesinos
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Re: Experimenting with CFSB

1) back squat

75%x5 325
85%x3 370
95%x2 415 new pr

2) leg press 4x10-12 *worked up to 920

3) leg press 4x15

4) standing weighted crunches 5x20
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Old 09-10-2012, 04:47 PM   #509
Jorge Montesinos
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Re: Experimenting with CFSB

deload week

1) press + a set of 10 of ring face pulls

40%x5 85
50%x5 105
60%x5 130

2a) standing db press 45lbs 4x10
2b) seated rows 4x12

3a) jm press 3x10 95lbs
3b) band aparts 3x20 overhand underhand
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Old 09-13-2012, 04:44 PM   #510
Jorge Montesinos
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Re: Experimenting with CFSB

deload workout

1) back squat

40%x5 175
50%x5 215
60%x5 260

2) deadlift

40%x5 205
50%x5 270
60%x5 325

3) leg press 2x12-20

4) good mornings

5) ab variations 5x10-20 (situps, hanging leg raises,standing weighted crunches, ab rollouts)
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