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Old 09-19-2011, 10:44 AM   #46
GYMBRAT
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pump it up girl yeeeee
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Old 09-19-2011, 01:09 PM   #47
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Quote:
Originally Posted by GYMBRAT View Post
pump it up girl yeeeee
I'm doing my best GB!

2 miles walk

Smith machine flat
44x15
75x12
80x10
88x6

Chest press
55x12
66x10
77x10
88x8

Incline press
66x12
72x10
77x10
83x10

Cable crossovers
20x12
25x10
30x8
35x8
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Old 09-19-2011, 02:03 PM   #48
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thats all we can do chica
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Old 09-20-2011, 03:19 AM   #49
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Quote:
Originally Posted by GYMBRAT View Post
thats all we can do chica
I love it when big guys check out my log! It really motivates me.

30 minutes treadmill

Lat pulldowns
66x10
88x10
99x8
110x8

Seated rows
88x10
99x10
110x8
121x6

1 arm rows
38x12
44x10
66x6

Reverse lat pulldowns
88x10
99x10
110x8

Hyperextensions
3 sets of 10

250 abs
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Old 09-21-2011, 03:09 AM   #50
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20' stationary bike

100 push ups
100 squats
150 lunges (75 each leg)
300 abs
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Old 09-22-2011, 02:37 AM   #51
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2 miles walk

Seated lateral raises (machine)
27x15
35x15
38x10
44x8

Shoulder press
33x15
44x12
55x10
66x8

Reverse pec dack
33x20
44x15
55x12
66x10

Shrugs
26x15
31x12
35x10
40x8

Upright rows
35x12
40x10
45x10
50x10
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Old 09-23-2011, 01:28 PM   #52
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2 miles walk
5 min arm bicycle

Dumbbell curls
15x12
18x12
20x10
22x8

Triceps kickbacks
15x12
18x12
20x10
22x8

Pulley curls
45x15
53x12
65x10
75x8

Triceps reverse
44x15
53x12
65x12
75x10

Spider curls
18x15
20x12
22x12
26x8

Triceps pressdowns
65x15
70x12
75x12
80x8
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Old 09-26-2011, 12:24 PM   #53
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I started my week of body weight exercises today.

20 sets of 5 pull ups, 10 push ups and 15 squats. Started at 15:21, finished at 15:47.

Cool down 250 abs and stretch.
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Old 09-27-2011, 12:36 PM   #54
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Tabata Intervals:

5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)

I did

- squats
- bike
- pull ups
- sit ups
- push ups
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Old 09-28-2011, 12:14 PM   #55
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20 min circuit workout (light weights for max reps)

1. Smith machine - max in 1 min: 50 reps - 65lbs
2. Horizontal leg press - max in 1 min: 46 reps - 140lbs
3. Pull ups - max in 1 min: 26 (that's not good I know ...)
4. Bike 3 min
5. Military press - max in 1 min: 50 reps - 55lbs
6. Lunges - max in 1 min each leg: 73
7. Biceps curls - max in 1 min: 30 reps - 18lbs
8. Bike 3 min
9. Triceps extensions - max in 1 min: 45 reps - 26lbs
10.Leg extensions - max in 1 min: 64 reps - 44lbs
11.Leg curls - max in 1 min: 53 reps - 33lbs
12.Sit ups - 2 min: 105 reps
13.Crunches - 2 min: 136 reps
14.Stretch
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Old 09-29-2011, 01:10 PM   #56
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Thursday Sept 29th, 2011

Tabata Intervals:

5 minutes of warm-up (treadmill)
8 intervals of 20 seconds of work followed by 10 seconds of rest
2 minutes cool-down (stretching)

I did

- squats (16,15,19,19,19,19,20,19)
- bike
- pull ups (10,10,10,10,10,10,10,10)
- sit ups (22,25,26,26,26,26,26,25)
- push ups (21,22,22,23,23,23,23,23)
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Old 09-30-2011, 12:22 PM   #57
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4 miles walk and 20 sets of 5 pull ups, 10 push ups and 15 squats in 19 minutes.

I'm gonna take the week-end off and I will lift 3 times next week (Mon, Wed and Fri).
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Old 10-03-2011, 11:53 AM   #58
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4 miles walk

Chest and back

Smith Machine (flat)
65x10
75x10
79x10
88x8

Lat pulldowns
77x10
88x10
99x10
110x8

Vertical press
65x10
88x10
99x10
110x6

Reverse lat pulldowns
77x10
88x10
99x10
110x8

Incline press
65x10
77x10
88x8
99x8

Seated rows
77x10
88x10
99x10
110x8

Pec Deck
55x10
66x8
77x8
88x5

I didn't tell you guys but I made a bad fall on concrete the other day. I injured my hand and my forearm is killing me - particularly when pushing some weight, pulling is easier.
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Old 10-04-2011, 01:05 PM   #59
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4 miles walk

Seated lateral raises (machine)
33x12
38x10
44x8
49x8

Upright rows
40x12
45x10
50x10
55x10

Shoulder press
33x12
44x12
65x10
75x8

Rear delt flyes
22x10
24x10
26x8
33x6

Dumbbell shrugs
22x12
26x12
31x10
35x8

200 abs
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Old 10-06-2011, 01:18 PM   #60
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Brisk walk 2 miles

Bis/Tris in supersets

Curling machine
22x15
33x12
44x10
55x10

Triceps pressdowns (V bar)
40x15
50x12
60x15
70x12

EZ bar curls
16x15
22x12
27x10
33x6

Triceps extensions
40x15
50x12
60x12
65x10

Spider curls
18x10
22x10
26x8
22x12

Dips
4 sets of 20

250 abs
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