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Two Shades of Gayle


Daniel Woods

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loool

STAP

Aug 22, 2012 10:02am

"My Workout Program"

Monday AM - Cardio

2.5K run

20 mins on cross trainer

Monday PM - Chest/Tris

Flat BB, 100kg 10x2, 110kg 8x1

Decline BB, 80kg 10x1, 100kg 10x2

Incline DB, 34kg 10x3

Cable Flys, 18kg 8x3

Tri Pulldowns, 27kg 15x3

Tri Extenstions, 27kg 10x3

Tuesday - Rest

Wednesday AM - Cardio

2.5K run

20 mins on cross trainer

Wednesday PM - Back

Deadlifts, 180kg 8x3

Seated rows, 18kg 10x3

One arm rows, 45kg 10x3

Seated back machine, 100kg 10x3

Bent over rows, 70kg 7x3

Thursday AM - Cardio

2.5K run

20 mins on cross trainer

Thursday PM - Shoulders

Shoulder Press Machine, 120kg 8x3

Side shoulder raise machine, 20kg each side 10x3

Standing DB flyes, 13kg 10x3

One arm shoulder press, 30kg 10x3

Side DB raises, 13kg 10x3

BB Raises, 30kg 10x3

Shrugs, 100kg 10x3

Revers Shrugs, 100kg 10x3

Friday AM - Cardio

2.5K run

20 mins on cross trainer

Friday PM - Arms

Pullups 6x3

Standing DB Curls, 18kg 10x3

Concentrated DB Curls, 18kg 10x3

Hammer curls, 18kg 10x3

DB Curls, 30kg, 10x3

Cable curls, 18kg 10x3

Close grip bench press, 100kg 10x3

Flat Tri extensions, 40kg 10x3

Incline Tri extensions, 40kg 10x3

Tri pulldowns, 27kg 15x3

Reverse tri pulls, 18kg 10x3

Fireman tri pulls, 21kg 10x3

Saturday AM - Cardio

2.5K run

20 mins on cross trainer

Sunday - Legs

Squats, 60kg 10x3

Leg press, 70kg 10x3

Hams, 7kg 10x3

Calves raises on machine, 60kg 25x3

MAN WAS DOING THIS AT THE GYM

RIGHT .........

NAH SORRY

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02076747444 work number ppl

This is his personal work number to clarify. Although bombarding him with calls will probably manage him to convince his superiors that there's some smear campaign against him. He shouldn't be able to weasel out of this.

Dave are you compiling the evidence?

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is it just me or are all the memes down?

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