Fri, Sep-19-14, 13:22
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Senior Member
Posts: 8,722
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Plan: Atkins-ish, post-WLS
Stats: 408.0/288.0/168.0
BF:
Progress: 50%
Location: Southern Colorado, USA
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Day 19 - UBWO #5
[QUOTE=wbahn]Reps / Planned Weight (lb) : Actual Reps / Actual Weight (lb) (Intensity)
UBWO- Chest
DB Press- 12/10 : 12/10 (5)
- 10/15 : 10/15 (6)
- 8/20 : 8/20 (7)
- 6/25 : 6/25 (8)
- 12/20 : 12/20 (9)
DB Flies- 12/10 : 12/10 (9)
- Shoulders
Side Raises- 12/5 : 12/5 (6)
- 10/5 : 10/5 (6)
- 8/5 : 8/5 (8)
- 6/10 : 6/10 (9)
- 12/5 : 12/5 (9)
Bent-over Raises- 12/5 : 12/5 (9)
- Back
One Arm DB Rows- 12/10 : 12/5 (5)
- 10/15 : 10/20 (6)
- 8/20 : 8/25 (7)
- 6/25 : 6/30 (9)
- 12/25 : 12/25 (10)
DB Pullovers- 12/15 : 12/15 (8)
- Triceps
Lying DB Extensions- 12/5 : 12/5 (6)
- 10/5 : 7/5 (7)
- 8/5 : 8/5 (8)
- 6/10 : 6/10 (10)
- 12/5 : 12/5 (10)
DB Extensions- 12/15 : 5/15 (10)
- Biceps
Seated DB Curls- 12/5 : 12/5 (4)
- 10/10 : 10/10 (5)
- 8/15 : 8/15 (7)
- 6/15 : 6/15 (10)
- 12/10 : 12/10 (10)
Hammer Curls- 12/10 : 12/10 (10)
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