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04-25-2010, 10:14 AM | #46 |
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Sunday April 25, 2010
I was on my feet from 6AM till 10PM yesterday, didn't eat, got only 2 bottles of water and didn't sleep well but I decided to hit the gym and do legs anyway.
Warm up 10 min elliptical Box Squats 75x10 84x10 88x10 99x8 Oblique Press 110x10 154x10 176x10 220x8 Seated Leg Curls 70x10 85x10 100x10 Seated Calves 77x15 88x10 99x10 110x8 Abs 150 crunches (one set)
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04-26-2010, 01:18 PM | #47 |
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Monday April 26, 2010
I only got a few hours sleep last night, I feel depressed, one more reason to hit the gym ...
Warm up 10 min elliptical Shoulder Press 44x12 55x10 66x10 40x8 Single Arm Lateral Raises 15x10 18x10 20x8 22x6 Upright Rows 40x12 50x10 60x10 Dumbell Press 18x10 20x10 22x10 Db Shrugs 22x10 26x10 31x10
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04-27-2010, 12:10 PM | #48 |
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Tuesday April 27, 2010
Warm up: 10 min elliptical Cable Crossovers 25x12 30x10 35x10 40x8 Smith Machine Press 75x10 88x10 97x8 101x6 Vertical Chest Press 88x12 154x10 198x8 209x6 Decline Press 77x10 99x8 121x8 132x4
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04-28-2010, 12:30 PM | #49 |
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Wednesday April 28, 2010
Warm up 10' elliptical
Tris Pressdowns 50x15 80x10 85x10 90x10 EZ Bar Curls 16x15 22x12 33x10 Tricep Extensions 40x15 60x10 65x10 70x7 Curling machine 44x15 55x10 66x10 33x20 Tricep Reverse 55x15 65x15 75x12 80x6 Hammer Curls 18x15 22x12 26x10 Abs
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05-06-2010, 02:12 PM | #50 |
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Monday May 3, 2010
Warm up 10 min on the elliptical
Pec Dec 44x12 66x8 77x8 Chest Incline 44x10 66x19 77x8 88x6 Smith Machine Press 97x10 88x10 75x12 84x8 Cable Crossovers 25x12 30x12 35x8 40x6
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05-06-2010, 02:14 PM | #51 |
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Tuesday May 4, 2010
Warm up 10 min elliptical
Single arm lateral raises 13x10 15x10 18x10 22x8 Seated Db Press 22x12 24x12 26x12 29x8 Shoulder Press (machine) 44x10 66x8 77x8 Upright Rows 35x12 45x10 50x10 60x10 Db Shrugs 26x10 31x10 35x10 40x10
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05-06-2010, 02:15 PM | #52 |
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Wednesday May 5, 2010
Warm up 10' ellptical
Seated Rows 66x15 88x12 110x10 121x8 One arm rows 35x12 44x10 66x8 72x6 (PR) Lat pulldowns to the front (narrow grip) 100x12 115x10 135x8 145x8 Partial Deadlifts 99x10 110x10 132x6 143x4 Physioball Crunches 1 set of 100 reps
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05-07-2010, 01:35 PM | #53 |
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Friday May 7, 2010
Warm up 10' elliptical Single arm pulley curls 20x15 25x12 30x10 35x8 Triceps pushdowns (Rope) 50x15 55x12 60x12 65x10 EZ Bar Curls 39x8 33x10 28x12 22x10 Triceps Pushdowns 50x15 65x12 75x10 80x10 Curling Machine 44x12 55x12 66x8 77x6 Triceps Extensions 45x12 60x12 65x12 70x10
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05-08-2010, 09:51 AM | #54 |
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Saturday May 8, 2010
Warm up: 10' elliptical
Leg Extensions 33x10 44x10 55x10 66x8 Seated Leg Curls 100x10 90x10 85x10 80x10 Horizontal Leg Press 265x10 (new PR) 220x10 198x10 176x10 Seated Calves 99x12 88x12 77x15 66x15 Adductors/Abductors 110x15 99x15 88x12 77x10
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05-18-2010, 12:23 PM | #55 |
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I spent a few days at the seaside last week and did only two full body workouts and a lot of cardio.
Now that I'm back home, I hit the gym as I used to. Tuesday May 18, 2010 Warm Up 10 min elliptical Single arm lateral raises 15x12 18x12 20x10 22x10 Rear Delt Flyes 15x12 18x12 22x10 24x10 Upright Rows 35x12 45x12 55x10 65x10 Seated Db Press 18x10 22x10 24x10 26x8 Db Shrugs 24x12 26x10 29x10 35x10
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05-19-2010, 01:47 PM | #56 |
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Wednesday May 19, 2010
Warm up 10 min elliptical EZ bar curls 16x15 28x12 33x10 38x6 Tricep Pushdowns 60x15 70x12 75x12 80x12 Curling Machine 33x15 44x12 55x10 66x8 Tricep Pushdowns (Rope) 60x15 70x10 80x6 (PR) Hammer Curls 18x12 20x10 22x10 Abs 1 set of 100 reps physioball crunches
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05-21-2010, 10:55 AM | #57 |
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Friday May 21, 2010
Warm up 10 min elliptical
Lat pulldowns to the front (narrow grip) 77x12 88x10 99x8 110x8 Deadlifts (partials) 99x10 110x10 121x8 132x4 Seated Rows 77x12 99x10 121x8 143x4 (PR) Reverse grip lat pulldowns 132x6 110x8 88x10 77x12
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05-24-2010, 12:33 PM | #58 |
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Monday May 24, 2010
Warm up 10 min elliptical
Flat Bench (Smith Machine) 75x10 84x10 88x8 93x8 Incline Press 44x10 61x10 66x10 72x8 Pec Deck 44x10 55x10 66x10 77x6 Vertical Press 88x10 132x10 154x10 Cable Crossovers 25x10 30x10 35x10 40x6 I have the impression that my muscles are shrinking and I'm wondering what is wrong with my training. Any ideas, Iron?
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05-26-2010, 11:14 AM | #59 |
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Wednesday May 26, 2010
I went to a chiro for my back problem earlier and after the session, he said that I shouldn't lift weights for at least 24 hours but since I was already in pain, I hit the gym to do shoulders.
10 min elliptical Shoulder press 44x15 55x12 66x10 Lateral raises 33x15 38x12 44x10 Db Shrugs 26x12 31x12 35x12 Frontal (plate) raises 11x15 15x12 22x10 Rear delt flyes 22x15 24x12 26x10
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05-28-2010, 02:16 PM | #60 |
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Friday May 28, 2010
Warm up 10 min elliptical
Seated Rows 66x12 88x12 110x12 One arm rows 44x12 50x12 66x10 Leg Extensions 44x10 55x10 66x10 Seated Leg Curls 70x10 85x10 100x10 Horizontal Leg Press 154x10 198x10 220x10 Seated Calves 88x15 99x12 110x10
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