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

Pull-ups = 3 sets of 6

Push-ups = 3 sets of 20

Stationary bike = 20 minutes

Pec Fly machine = 5 sets of 10 @ 100 lbs

Ab crunch machine = 5 sets of 10 @ 205 lbs

Rear delt machine = 5 sets of 10 @ 90 lbs

Biceps Curl machine = 5 sets of 10 @ 85 lbs

Triceps extension machine = 5 sets of 10 @ 90 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 12 @ 100 lbs

Leg lifts = 5 sets of 10

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John Piera

Silence Like A Cancer Grows

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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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