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03-26-2010, 11:01 AM | #31 |
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Friday March 26, 2010
Warm up: 10 min on the elliptical
Box Squats 75x10 88x10 110x8 Horizontal Leg Press 176x10 220x10 242x8 Seated Leg Curls 60x10 70x10 85x10 Abductors/Adductors 55x20 77x15 88x10 Calves 40x25 66x15 88x12 I should probably do hack squats from next week because my neck feels stiff again.
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03-29-2010, 06:19 AM | #32 |
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Monday March 29, 2010
Warm up: 10 min on the elliptical
Seated rows 66x12 88x10 110x8 EZ Bar curls 16x12 22x10 27x10 33x8 Lat Pulldowns to the front 66x12 77x10 99x8 Cable Curls 40x12 45x10 50x8 55x6 One arm Rows (machine) 22x12 44x10 66x8
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03-30-2010, 05:29 AM | #33 |
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Tuesday March 30, 2010
I'm getting used to doing 10 min on the elliptical and it allows me lift more from the start.
Smith machine 88x10 92x10 97x8 101x6 Vertical Press 88x10 132x10 154x8 187x6 Decline Press 77x10 99x10 110x8 121x6 Pec Dec 55x10 66x10 77x8 88x6
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04-01-2010, 02:16 PM | #34 |
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Thursday April 1, 2010
Warm up: 10 min on the elliptical Lateral Raises (machine) 38x10 44x10 50x10 55x8 Military Press (machine) 44x12 66x10 77x8 88x6 Upright Rows 35x10 40x10 45x10 50x8 1 arm lateral raises 9x10 10x10 13x8 14x6
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04-02-2010, 10:32 AM | #35 |
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Friday April 2, 2010
Warm up: 10 min on the elliptical Weighted Dips 44x12 47x10 53x10 Cable Curls 35x12 45x12 55x10 65x8 Triceps extensions (Rope) 45x12 50x10 60x8 65x6 EZ Bar Curls 16x12 22x10 27x8 33x6 Triceps Reverse 50x15 60x12 70x10 75x10 Curling Machine 33x15 44x12 55x10 Leg Extensions 33x10 44x10 55x10 Seated Leg Curls 55x12 70x12 85x10 Abs Physioball crunches 100 reps
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04-05-2010, 06:22 AM | #36 |
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Monday April 5, 2010
Warm up 10min on the elliptical
Deadlifts 88x10 110x10 121x8 132x6 Seated Rows 77x12 99x10 110x10 121x6 One arm rows 44x12 55x10 66x8 72x6 High Pulls 110x10 121x10 132x8 Lat Pulldowns to the front (narrow grip) 66x12 77x10 88x6 I hadn't done (full) deadlifts in a while and I should wear a belt. It looks as if I hurt my back somehow .. I'll take some Motrin later and I hope that I'll feel better tomorrow.
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04-06-2010, 11:46 AM | #37 |
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Tuesday April 6, 2010
Shoulder Press (machine)
44x12 66x10 77x8 88x6 Tris Pressdowns 50x15 60x12 75x10 80x10 Seated Lateral Raises (machine) 38x10 44x10 50x10 55x8 Weighted Dips 44x12 47x10 55x10 55x8 Upright Rows 44x12 55x12 66x10 77x8 Triceps Reverse 40x15 55x15 77x12 88x10
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04-07-2010, 03:27 AM | #38 |
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Wednesday April 7, 2010
Warm up 10 min on the elliptical
Pec Dec 33x15 44x12 55x10 66x8 Smith Machine Press 92x8 88x10 79x12 75x12 Cable Crossovers 25x12 30x10 35x8 40x6 Incline Press 44x10 55x8 66x6 72x6 Vertical Press 88x12 110x10 132x10 154x8
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04-10-2010, 12:26 AM | #39 |
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Friday April 9, 2010
Warm up: 15 min on the elliptical
Cable curls 35X12 50x10 60x10 70x8 Triceps Extensions 35x12 55x10 60x10 70x10 EZ Bar Curls 22x10 33x10 35x8 44x4 Overhead Presses 26x12 31x10 37x8 40x8 Curling Machine 33x12 44x12 55x10 66x6 Triceps Reverse 60x15 70x12 80x10 85x8
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04-13-2010, 02:45 PM | #40 |
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Tuesday April 13, 2010
Warm up: 10 min on the elliptical
Cable crossovers 20x15 30x10 35x10 40x8 Smith Machine Press 97x5 88x15 79x12 75x10 Incline Press 88x12 77x10 72x12 66x12 Decline 77x12 88x10 99x10 110x8 Abs I can barely eat and sleep lately ... and I have to force myself to go to the gym but I feel better after a workout.
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04-17-2010, 05:53 AM | #41 |
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Friday April 16, 2010
Warm up 10' on the elliptical
Shoulder Press (machine) 44x15 66x12 77x10 88x6 Single arm lateral raises 13x10 18x10 18x8 22x6 Reverse Pec Dec 33x15 44x12 55x10 Shrugs 35x12 40x12 45x12 50x12 Upright Rows 40x10 50x10 55x10 60x8 Lateral Raises 33x10 44x8 55x6
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04-19-2010, 11:28 AM | #42 |
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Monday April 19, 2010
Warm up 10 min on the elliptical
Pec Deck 33x15 44x12 55x12 66x8 Cable Crossovers 25x12 30x10 35x10 40x6 Smith Machine Bench 101x6 97x10 88x8 75x10 Decline Press 110x10 132x8 143x4 Incline Press 44x12 55x8 66x8
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04-23-2010, 11:54 AM | #43 |
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Tuesday April 20, 2010
Warm up 10 min on the elliptical
Frontal raises 9x12 13x10 15x8 22x6 Seated Db Presses 18x12 22x12 24x10 26x8 Rear Delt Flys 18x10 22x8 26x6 Db Shrugs 22x10 26x10 33x8
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04-23-2010, 11:55 AM | #44 |
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Thursday April 22, 2010
Warm up 10' elliptical Pulley Curls 40x10 50x10 65x10 70x8 Triceps Pressdowns 50x15 60x12 75x12 80x10 EZ Bar Curls 28x10 33x10 39x8 (couldn't go higher but focused on the form) Triceps Extensions (Rope) 60x12 65x10 70x10 75x8 Concentration Curls 18x10 19x10 22x8 Weighted Dips (machine) 44x12 66x10 88x10
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04-23-2010, 11:57 AM | #45 |
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Friday April 23, 2010
Warm up 10' elliptical
Seated Rows 66x12 88x10 99x8 121x6 High Pulls 88x12 110x10 121x10 132x8 Deadlifts 99x10 110x10 121x8 Lat Pulldowns to the front 66x10 77x10 88x10 99x4 I feel really tired right now, I can barely eat, I sleep only a couple of hours, I work 7 days a week ... but as long as I can hit the gym, it's not that bad
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