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Old 06-10-2009, 04:15 PM   #161 (permalink)
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06.10.09

Arms (Bi's/Tri's)

1. Barbell Curls

*(45) x 10, (65) x 10, (85) x 8

*Drop SET: (85) x 6, (65) x 6, (45) x 8

2. DB Hammers

*(25) 1x6 (R/L/Both)
*(35) 1x5 (R/L/Both)
*(45) 1x3 (R/L/Both), 1x2 (R/L)

*Drop SET: (45) x 3 (R/L/Both), (30) x 5 (R/L/Both)

3. 1 Arm Cable Curls

*(50) x 5 (L/R)
*(70) x 5 (L/R)
*(90) x 3 (L/R)

4. Giant DB Curl Set (reps = each arm)

*(15) x 3, (20) x 3, (25) x 3, (30) x 3, (35) x 3, (30) x 3, (25) x 3, (20) x 3
*Done in complete succession with no rest

5. Skullcrushers

*(50) x 12, (70) x 8, (80) x 5, (60) x 10

6. 2 Arm DB Extensions

*(60) x 10, (80) x 5, (75) x 6

7. V Bar Pressdowns

*(100) x 10, (120) x 10, (140) x 8
*Drop SET: (160) x 5, (100) x 10
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Old 06-10-2009, 10:55 PM   #162 (permalink)
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Old 06-13-2009, 03:03 PM   #163 (permalink)
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06.13.09

06.13.09

Volume Legs (AM)

1. OH Squats

*(45) x 15, (65) x 10, (85) x 8, (95) x 5

*Drop SET: (95) x 5, (45) x 10

2. Front Squats

*(95) x 10, (115) x 8, (135) x 5, (135) x 3

*1 minute intervals: (95) x 6 x 4

3. Superset:
-Barbell Lunges (reps = each leg)
*(135) x 8 x 3
-BW Squats
*[BW] x 10 x 3
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Old 06-13-2009, 03:03 PM   #164 (permalink)
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06.13.09

06.13.09

Light Chest / Abs (PM)

1. DB Press (2:30 intervals)

*(45) x 15, (60) x 10, (70) x 7, (80) x 3, (65) x 8

2. DB Press (1:30 intervals)

*(55) x 10 x 3

3. Ab Work
-Weighted Ab Machine
-Decline Sit Ups
-Weighted Decline Sit Ups
-Knee Ups on Ball
-Roman V Ups
-Side Bends
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Old 06-13-2009, 07:13 PM   #165 (permalink)
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Originally Posted by -GSP- View Post
06.13.09

Volume Legs (AM)

1. OH Squats

*(45) x 15, (65) x 10, (85) x 8, (95) x 5

*Drop SET: (95) x 5, (45) x 10

2. Front Squats

*(95) x 10, (115) x 8, (135) x 5, (135) x 3

*1 minute intervals: (95) x 6 x 4

3. Superset:
-Barbell Lunges (reps = each leg)
*(135) x 8 x 3
-BW Squats
*[BW] x 10 x 3

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Old 06-15-2009, 02:09 PM   #166 (permalink)
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06.15.09

Heavy Chest, Traps (AM)

1. Flat DB Press (3 minutes)

*(50) x 12, (60) x 8, (70) x 8, (80) x 4

*(65) x 8

2. Incline BB Press (1:30 intervals)

*(135) x 6, (135) x 6, (135) x 6, (135) x 6

3. Hammer Strength Press

*(90) x 12

*(180) x 8, (180) x 8, (180) x 8

4. Barbell Shrugs

*(185) x 20

*(225) x 12, (275) x 12, (315) x 8

5. OH Barbell Shrugs

*(45) x 15 x 3
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Old 06-15-2009, 04:57 PM   #167 (permalink)
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06.15.09

Cardio (PM)

1. Treadmill

*1 mile in 9:02; 141 calories burnt (includes the minute of walking at 4.0 pace)

*20 total minutes; 1.56 miles. 217 total calories burnt

2. Eliptical

*50 calories burnt in 5 minutes

*5 minutes total time; 50.4 total calories burnt.
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Old 06-16-2009, 12:59 PM   #168 (permalink)
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06.16.09

Heavy Back (AM)

1. Wide Grip Lat Pulldowns

*WARM UP: 70x10, 85x10

*(115) x 8, (130) x 8

*DROP Set: (145) x 6, (100) x 5

2. Bent Over Row

*(95) x 10, (115) x 5 x 2

*(135) x 7 x 3 + straps

3. Hammer Strength Pulldown

*(90) x 15, (140) x 8

*(180) x 8 x 2

4. Wide Grip Lat Pulldowns

*(100) x 8 x 2

5. DB Rows (each arm)

*(70) x 9 x 3
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Old 06-16-2009, 11:51 PM   #169 (permalink)
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06.16.09

Heavy Biceps (PM)

1. Barbell Curls

*Warm up: (65) x 12

*(85) x 6, (95) x 5, (100) x 3

2. Concentration Curls

*(35) :: 2x7 (r/l)
*(45) :: 2x5 (r/l)

3. Hammer Curls

*(50) :: 1x6 (r/l)

*(55) :: 1x4 (r/l)

*(60) :: 1x3 (r/l)
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Old 06-17-2009, 04:43 PM   #170 (permalink)
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06.17.09

Volume Delts, Abs (AM)

A) Superset #1 (2 minute intevals)
-Strict Press: (95) 3x8
-DB Press: (40) 2x6, 1x4

B) Superset #2 (1:30 intervals)
-DB Upright Rows: (20) 4x12
-Cable Laterals: (20) 2x8, (30) 2x6

C) Seated Laterals
(15) 2x12
(20) 2x8

D) Seated Front DB Raises
(20) 1x10

Ab Circuit: (no rest)

Reverse crunch: 20
Crunch: 20
Reverse crunch: 10
Crunch: 10
Reverse crunch: 5
Crunch: 5
Bicycle: 30 seconds
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