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NOTES:
http://nickhumphreybodybuilding.blogspot.com/2011/11/workout-routine-201111v2-notes.html
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http://scoobysworkshop.com/chest-exercises/#chickenpressweight(kg) x reps(+X) X==assisted
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9107128345610
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pushups, feet on couch, arms on dumbells on the floor, backpack with weight on back1 curl, 1 shoulders (front, sides, up), 1 kickback, 1 chest fly (leaning back, pull out in front); increase weight > repeat; burnout each exercize seperately (at least 20 reps)chest triple: 1 fly, 1 press, 1 pull up (front ground at sides, palms up)pullups on upstairs railing (grip: wide, middle, then close)pushups (wide, middle, keyhole)1 squat (narrow), 1 calf raise, 1 lunge right (forward), 1 lunge left (forward)leaning over the stairs railing upstairs, one arm at a timeout in front, out to sides, press upstanding concentrated curls, only flexing bicep, 1 set normal, 1 set hammer. fast up, slow downcurl burnouts with just a bar (arms out to sides curling up inwards toward body)squats. at top do calves.flies - close to body, not extending out far due to hurt right shoulderpresses, arms close to sides, press uppresses, arms at 45 deg angle to sides, press uplying on back, palms face up at sides, lift upflies, laying flat on ground, arms lowered fully to groundstanding, arms over head, elbows together, extend arms upleaning back, pull up and to center out in front of chest, squeezing pecslying on back, arms extended over head leaning backover head, short flies to work upper chest musclesskull crusherskickbackspushups
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upper bodybicepsupper bodylegs/calfsbicepsshouldersbicepsbicepslegschesttriceps/chestchestchestchesttrischestchesttristrisupper body
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4+3+2+114.5x6+3+2+114.5x10
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14.5x1014.5x102x10
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14+3+2+114.5x8+3+2+114.5x12
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314.5x1514.5x152x15
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56+3+2+114.5x7(+3)+2+1+2+114.5x14
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714.5x2014.5x202.5x10
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96+3+2+2+114.5x8+4+2+2+114.5x16
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1214.5x2214.5x222.5x22
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136+3+2+2+2+1+114.5x9+4+3+2+114.5x18
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1514.5x24+614.5x303.5x12
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173+4+4+3+3+2+2+1+114.5x8+2 + 15.5x2+2+115.5x10
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1915.5x1615.5x243.5x143.5x20
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215+3+2+115.5x4+2+2+13.5x1015.5x12
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246+3+2+115.5x5+2+2+2+13.5x12
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2515.5x1415.5x1815.5x263.5x303.5x26
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286+3+2+2+1+115.5x5+3+2+14x10
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3016x1016x1816x264x264x20
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34+2+2+115.5x5(+1)+3+2+1+1+1+1+1+14x12 / 5x8
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617x1017x1417x205x205x20
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105+3+2+115.5x6+3+1+1+16x12
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1418x1218x1418x206x306x20
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166+4+3+2+115.5x7+3+36.5x12
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2119x1219x1219x207x307x20
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233+2+115.5x5(+3)+2(+1)+2+2+27x12
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2620x1220x1220x188x308x12
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293+2+2+115.5x7(+1)+4+2+18x12/8x10
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221x1221x1221x189x309x12
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53+2+115.5x8+4+2+2+2+19x10/9x7
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822x1222x1222x2010x2010x12
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133+3+2+115.5x(7L/10R)+(4L/1R)9x12/9x9
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1623x1223x1223x1811x2011x12
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213+3+2+2+115.5x10 !!!9x14/9x11
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2823.5x1023.5x1023.5x1212x1012x10
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312+2+116x710x10/10x7
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524x1024x1024x1012.5x1012.5x10
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102+2+116x810x10/10x9+11x2/11x1
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1824.5x1024.5x724.5x1213x1013x10
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223+2+12x1010/10/10x10+11x6/11x6
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2525x1024.5x10+25x324.5x10+25x613.5x1013.5x10
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293+2+12x1211x10+12x4
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2013020425.5x1025x7+25.5x325x10+25.5x614x1014x10
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63+2+12.5x1012x10+12.5x4
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926.5x1025.5x6+26.5x425.5x10+26.5x614x1214x12
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113+2+2+12.5x1212.5x10/12.5x7+13x3
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1427x1026.5x9+27x326.5x10+27x514.5x1014.5x10
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173+2+13x712.5x10/12.5x10+13x4
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2326.5x10+27x626.5x10+27x1014.5x123x30
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273+2+13x1013x10/13x7+13.5x4
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201303066+3+2+13x12
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827x123.5x123.5x303.5x30
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113+2+13.5x613.5x6
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1427x143.5x203.5x403.5x40
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163+2+13.5x713.5x7+14x4
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1827x154x204x204x204x204x20
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203+2+13.5x813.5x8+14x4+14.5x2
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2227.5x104.5x204.5x204.5x204.5x204.5x20
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243+2.5+1.53.5x813.5x10/13.5x8+14x3+14.5x2+15x1
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2828x85x205x205x205x205x20
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303+2+2+13.5x1013.5x10(H)+14x6+15x3
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2013040128x105.5x205.5x205.5x205.5x205.5x20
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53+2+2+14x1014x10/14x6(H)+15x4/15x3(H)30+10(H)6.5x206.5x20
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SICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICKSICK
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133+2+2+14.5x615x6+15.25x428.5x67x207x207x206x206x20
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NO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGY
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2715x7+15.5x450+10(H)8x128x208x208x208x10
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VACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATIONVACATION
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201305053+2+24.5x715.5x5+16x21x30+1x10(H)
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NO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGY
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1384.5x5+5x215.5x6+16x31x20+1x10(H)29x69x109x129x129x8
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NO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGYNO ENERGY
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284.5x6+5x3+0x20(b)4.5x6+5x3+0x20(b)3+2+13+2+14.5x6
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201306035x6+5.5x3+0.5x10(b)5x6+5.5x3+0.5x20(b)5x6
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125.5x6+6x3+0.5x15(b)6x6+0.5x25(b)5.5x6
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