Monday We did Back
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well had the final weigh-in today for the 12 week 911 fitness challenge....
Starting measurements- 197lbs @ 16% BF
Finished- 174lbs @ 7.6% BF
The other 2 guys on my team did pretty well too...so i think we got a good chance of winning the 5k and the trip to Vegas this year. Ill try to get the before and after pics up asap. IM pretty happy with the results...ive added a solid 5-6lbs of muscle since last year. Taking a few days off then back in the gym mid week to start heavy training... lean bulking time :D
Back to the gym ..after 4 days rest
DB Incline Press 70x10, 80x6, 90x4 working sets 110x8, 110x9
DB Incline Flyes 60x8 working sets 80x8
Flat Machine Press working sets 225x10 dropped 150x8
Cables working set 80x8
Incline DB Curls 35x6, 40x4 working set 50x8
BB Curls 90x6 working set 120x8
1 Arm Preachers working set 40x8
Hammers working set 45x5 dropped 35x4