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Old 08-14-2011, 08:15 AM   #16
millenium girl
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Warm up 20' stationary bike

Smith Flat
45x10
65x10
75x10
80x8

Vertical press
55x10
65x10
75x10
88x10

Incline
61x10
65x10
72x10
75x10

Pec deck
55x10
65x10
77x8

Hyperextensions 4 sets of 20 (still trying to loosen up the back ...)

Cool down 10 min treadmill
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Old 08-14-2011, 10:32 AM   #17
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How is your back doin MG? I'm gonna PR deadlifts today like an idiot.
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Old 08-15-2011, 03:48 AM   #18
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Originally Posted by Darkness View Post
How is your back doin MG? I'm gonna PR deadlifts today like an idiot.
Back is a little better but still "cramped". I'm seeing the physical therapist again on Wednesday.

Warm up 20' HIIT stationary bike

Inverted rows
Seated lateral raises (38,44,50)
Lat pulldowns to the front (66,88,110)
Cable crossovers (25,30,35)
Horizontal leg press (176,198,220)
Clean & Press (40,40,40)
Frontal dumbbell raises
Hyperextensions
Hanging leg raises
Pike sit ups

10 exercises, 10 reps of each in 3 rotations without rest.

Cool down 20 min treadmill
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Old 08-15-2011, 09:48 AM   #19
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Quote:
Originally Posted by millenium girl View Post
Back is a little better but still "cramped". I'm seeing the physical therapist again on Wednesday.
I tried the PR but failed like a plane shot out of the sky. Just got the same lil 625 as last week. Darkness is sad, but is not hobbling about like a troll
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Old 08-16-2011, 10:43 AM   #20
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Quote:
Originally Posted by Darkness View Post
I tried the PR but failed like a plane shot out of the sky. Just got the same lil 625 as last week. Darkness is sad, but is not hobbling about like a troll
Keep trying! Don't be sad, you're a (sexy) beast!

10' arm bicycle
10' treadmill

Dumbbell curls
15x10
18x10
20x10
22x10

Triceps (dumbbell) extensions
22x10
26x10
31x10
35x10

Low pulley curls
35x10
40x10
45x10
50x10

Triceps reverse
40x10
45x10
50x10
55x10

Spider curls
15x10
18x10
20x10
22x10

Triceps press downs
30x10
35x10
40x10
45x8

Dips
1 set of 50 reps

300 abs

I'm taking a day off tomorrow .... (physiotherapy).
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Old 08-18-2011, 11:10 AM   #21
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3 mile walk
10' arm bicycle

Seated press
45x15
50x12
55x10
60x8

Reverse pec deck
45x15
55x12
65x10
75x8

Dumbbell press
18x15
20x12
22x10
26x6

Shrugs
26x15
31x12
35x10
40x8
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Old 08-22-2011, 11:26 AM   #22
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I wasn't feeling well this morning, so I took it easy.

Treadmill 10'

50 pull ups
100 push ups
150 lunges (75 each leg)
Wall squats 3 minutes

I hope that the sinus infection will subside and that I'll be able to hit the gym tomorrow
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Old 08-23-2011, 12:22 PM   #23
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4 miles walk

Seated rows
75x10
85x10
95x10
110x8

Lateral raises (machine)
33x10
39x10
45x10

Lat pulldowns
75x10
85x10
110x10
121x8

Shoulder press
35x12
45x12
65x10

Hyperextensions
3 sets of 20

Upright rows
30x12
40x12
50x10
55x8

One arm rows
22x10
45x10
55x8

250 abs
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Old 08-25-2011, 02:55 AM   #24
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All I did yesterday is taking a brisk 4-mile walk (just enough to break up a sweat). I was sore and feverish.

10 min treadmill

Smith machine flat
65x12
75x10
79x10
88x8

Incline press
61x10
65x10
77x10
83x7

Vertical press
88x12
132x10
198x10

Cable crossovers
25x12
30x10
35x8

Decline press
65x12
75x12
88x10
99x8
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Old 08-25-2011, 01:03 PM   #25
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Hows the old back MG?
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Old 08-26-2011, 09:42 AM   #26
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Quote:
Originally Posted by Darkness View Post
Hows the old back MG?
Much better now, thank you Darkness
I'm still a bit under the weather (bad cold).

10' arm bicycle

Biceps curls
15x12
18x12
20x10
22x10

Triceps kickbacks
15x12
18x12
20x10
22x10

Low pulley curls
44x12
55x10
65x10

Triceps reverse
65x12
70x10
75x8

Spider curls
15x12
18x10
20x10
22x8

Dips
25,20,20,20

200 Abs
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Old 08-29-2011, 10:08 AM   #27
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Warm up: 2,5 miles walk + 10 minutes arm bicycle

Chest and back

Smith machine flat
60x12
65x10
70x10
75x10

Lat pulldowns
80x12
85x10
110x10
132x8

Vertical press
75x12
88x10
99x10
110x10

Reverse lat pulldowns
85x12
90x10
110x10
132x8

Pull overs
31x12
35x10
40x8
44x6

1 arm db rows
26x12
31x10
35x10
40x8
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Old 08-30-2011, 10:10 AM   #28
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Today's workout was a 5 miles walk as a warm up followed by 15 sets of 5 pull ups, 10 push ups and 15 squats. The slowest set was 1'13", the fastest 58".

Cool down: 250 abs
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Old 08-30-2011, 05:42 PM   #29
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Old 08-31-2011, 07:08 AM   #30
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Pretty intense workout MG! I'm glad your back is better.

If you have really bad cramping, drink a couple ounces of Tonic water. Quinine gets rid of even severe cramps in a matter of minutes.
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