Project: Raynor
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Week
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Workout12/4 - 12/812/11 - 12/1512/26 - 12/3012/31 - 1/61/8 - 1/121/15 - 1/19
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Day 1Front Raise (barbell)Bar5 (each side)55 (each side)
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One Arm Lat RaiseBar2.55 total5
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Barbell Rear Delt RowBar555
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Decline Barbell Pullover5060Bar8.8
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SupermansBodyweight5510
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low row (dumbbells)Bar2.558.8
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Forearm Bends (Dumbbells)BarbarBar
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Day 2Bench Press101520252525 each side
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incline press1015202525 (90 degrees)25
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Pectoral Fly51001015
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Close Grip Bench Press101520252525
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Triceps Push Ups (full body)7/7/7/78/8/7/710/10/10/85/5/5/58/8/8/5 (last one real)
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Tri Extensions10101012.512.515 (slow downward)
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Day 3Lying Leg Curlsbar101520
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Barbell Curlbar1012.515
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Dumbell Curl101517.5
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Squatsbar101515 with bar each hand
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Lunges5/5/5/5 (hard)12 (regular) / 10 stationarybar
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All DaysPlank35/35/3540/40/4045/45/45
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Dumbell Side Bends37.5
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Clock
http://www.online-stopwatch.com/large-online-clock/
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Rep Goal12/10/8/8 - 60 sec rest
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Heartrate Info
http://www.heart.org/HEARTORG/HealthyLiving/PhysicalActivity/FitnessBasics/Target-Heart-Rates_UCM_434341_Article.jsp#.WPf9p_nyuUk
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2018 Lifting Progress
Weight Progress
Bicep Measurement Progress
Chest Measurement Progress
2017 Lifting Progress