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  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Westside rocks :)

    Did this today

    close grip bench with chains(15kg of chains)

    worked upp to a 1rm on 115 and then failed twice at 117,5. Still a 5kg increase since last week while dieting

    then I did skullcrushers with the same chain resistance. 4 sets of 5-7 reps with 50kg

    then tate press the 21kg db's for 10 reps 4 sets

    then high rep db press.
    26,5kg db
    first 16 reps, then 18 reps, then last set 17 reps

    then I did some side raises and added some biceps cause I had plenty of time left.

    I LOVE westside!!
    My bench sucks but it WILL become better

  2. #2
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Didnt do any lat work cause of a shoulder injury btw

  3. #3
    slobberknocker's Avatar
    slobberknocker is offline Associate Member
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    Nice job man. I agree, Westside kicks ass.

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