Silence Like A Cancer Grows

Waiting To See What We’ve Been Left Here For

Red Sails In The Sunset

To Disturb The Sounds Of Silence

Can You Hear Me Calling

Finger-tip pull-ups = 3 sets of 7

Bike = 5 miles 

Pec Fly machine = 5 sets of 10 @ 100 lbs

Ab crunch machine = 5 sets of 10 @ 245 lbs

Rear delt machine = 5 sets of 10 @ 90 lbs

Biceps Curl machine = 5 sets of 10 @ 65 lbs

Leg extension machine = 5 sets of 10 @ 100 lbs

Triceps extension machine = 5 sets of 10 @ 80 lbs

Lat pull-downs = 5 sets of 10 @ 100 lbs

Super Incline Press machine = 5 sets of 10 @ 25 lbs ea. side

Wrist curls = 5 sets of 15 @ 90 lbs

Leg lifts = 3 sets of 10

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John Piera

Been Caught Stealing

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Silence Like A Cancer Grows

Waiting To See What We’ve Been Left Here For

Red Sails In The Sunset

To Disturb The Sounds Of Silence

Can You Hear Me Calling

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