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PostPosted: Sun Aug 10, 2008 10:22 am 
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8/10/08:

Great workout this morning. This particular day has been taking me 2 hours, and I have not even been finishing all the sets, because I have needed so many breaks. But, I finished all the sets and reps today and did it in an hour and 15 minutes.

Sumo Squats trisetted with SLDL and Calf Raises:
Squats: (3-5 sets, x10-12 reps)
110x10
130x10
160x10

SLDL: (3-5 sets, x8-12 reps)
110x10
130x10
160x10

Calf Raises: (3-5 sets, 15-20 reps)
110x15
130x16
160x18

Full Squats: (5-7 sets, x15,15,12,10,8,6,6)
130x15
140x12
150x10
160x8
180x6

Sumo DL: (5s, x10,8,6,6,6)
180x10
200x8
250x6
260x5
250x6

Note: model workout:
http://www.davedraper.com/draper-favorite-workout.html
Changed some due to lack of equipment


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PostPosted: Mon Aug 11, 2008 7:28 pm 
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8/11/08:

Dumbell Internal Rotations
15#x15rx4s

Dumbell upright rotations:
12.5#x15,15,15,10

Reverse Wrist curls tri setted with wrist curls and close grip bench
Reverse WC:
40x10,10,9,5,7

Wrist curls:
90x6,8,8,9,9

CGBP:
90x12
100x12rx4s

Curl supersetted with Triceps dips:
Curl:
90x8,8,7

Triceps dips:
8,8,6

Prone INcline curl supersetted with standing triceps ext:
PIC;
80x8,7
70x7

STE:
50x10
60x8,8


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PostPosted: Tue Aug 12, 2008 5:25 am 
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8/12/08:

2.25 mile run in 24:28

75 degrees / 94% humidity


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PostPosted: Wed Aug 13, 2008 7:13 pm 
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8/13/08:

Seated 80 degree OH press supersetted with chinups:
Oh press:
75x12
80x10
85x9
90x6

PU:
12,8,7,6

INcline Bench SS with pullovers:
Bench:
90x12
100x9
101x7
101x6

PO:
55x12
60x10
65x8
70x6

Pendlay Row:
130x8rx4s

Curl Trisetted with triceps dips and stand tri ext:
curl:
85x12
90x10
100x6
100x5

dips:
8,8,6,5

TE:
55x12,8
52x8,6


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PostPosted: Thu Aug 14, 2008 6:39 am 
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8/14/06:

Sumo Squats trisetted with SLDL and Calf Raises:
Squats:
130x10
140x10
160x10
170x10

SLDL:
130x10
140x10
160x10
170x10

Calf:
130x15
140x15
160x15
170x15

Full Squats:
150x12
160x10
160x8
170x6

Slept in today until 4:00 AM, so ran out of time to do the superset of DL and Ab wheel.


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PostPosted: Fri Aug 15, 2008 6:50 am 
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8/15/08:

2.25mile run in 24:08


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PostPosted: Sun Aug 17, 2008 10:58 am 
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8/17/08:

Standing OH Press tri setted with chinups and standing bent over laterl raises:

OH press:
80x12
90x10
95x8
107x8
110.5x6

Chinups:
1st set was pullups, but these don't really work well with my settup. Sets 2 thru 5 were chinups.
9,10,8,8,6

Lat raise:
30x12,10,10,9,8

Flat Bench Trisetted with Pullovers and Pendlay row:
Bench:
120x12
130x10
150x8
151x7
151x6

Pullovers:
60x12
65x10
70x8
71x8
75x6

Pendlay row:
120x12
125x10
130x8
135x8
135x6


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PostPosted: Tue Aug 19, 2008 7:51 pm 
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8/19/08:

Sumo Squats trisetted with SLDL and Calf Raises:

Squats:
110x10
130x10
165x10
180x7

SLDL:
110x10
130x10
165x10
180x9

Calf:
110x15
130x15
165x15
180x15

Full Squats:
130x10
165x8

Sumo DL:
200x10
230x8
250x6
275x5
280x2


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PostPosted: Fri Aug 22, 2008 11:37 am 
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8/22/08:

Busy at work last couple days.

today's workout:
Dumbell Internal rotations:
10#x25r
12.5#x20,20,20

Dumbell upright rotations:
10x15 (both sides at same time)
10x20,20,20

Reverse Wrist Curls tri setted with Wrist Curls and Close Grip Bench Press:
reverse WC:
40x10,10,10,9,8

Wrist Curl:
70x12
90x9
95x8,8,8

CGBP:
100X12
105# x12r x4s

Curl supersetted with triceps dips:
Curl:
80x8
85x8
87x8
90x8,6

Dips:
10,9,8,7,6

Prone Incline curl supersetted with standing triceps ext:
PIC:
60x8
65x8
70x8
75x8
80x6

STE:
45x12
50x10
55x8
60x8
65x6


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PostPosted: Sun Aug 24, 2008 11:23 am 
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8/24/08:

Seated 80 degree OH press superseted with chinups:
OH press:
80x12
82x10
85x8
90x6

Pullups:
12,10,8,6

Incline Bench Supersetted with Pullovers:
Bench:
90x12
100x10
105x7
110x6

Pullovers:
60x12
70x10
75x8
75x6

Pendlay row:
130x8
132x8< too heavy
130.5x8
130.5x8< not quite touching last 4 reps

Curl tri-setted with triceps dips and standing triceps extensions:
Curl:
90x12
90x10
100x7
95x6

dips:
11,9,8,9

Triceps ext:
50x12,10
51x8
51.5x7


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PostPosted: Wed Aug 27, 2008 10:07 pm 
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8/27/08:

Standing Oh Press tri setted with chinups and standing bent over lateral raises:
OH press:
85x12
90x10
100x8
110x7
110x5

Chinups:
12,10,8,8,7

Lat raise:
30x12,10,10,10, 10

Flat Bench trisetted with pullovers and Pendlay row:
130x12
130x10
145x8
150x6
150x6

Pullovers:
60x12
60x10
70x8
70x8
75x6

Pendlay row:
130x12 < too high to start with
120x10
130x9
130x8
135x8 < not touching chest on last two reps


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PostPosted: Fri Aug 29, 2008 5:52 am 
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8/29/08:

1.8 mile run in 20:08


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PostPosted: Sat Sep 06, 2008 6:23 pm 
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Workouts were interupted by Hurricane Gustov. I'm back home now.
Here is what I did while evacuated:

8/31/08:

upper body band workout

9/1/08:

1.5 mile hike, .75 mile uphill then .75 mile downhill: Pinnacle Mountain, AR.
9/2/08: (used my friends son's weight set while evacuated to Arkansas)

reverse wrist curl:
30x12

dumbell reverse wrist curl:
16# x12,19,11

Wrist curl:
72x15
70x13,10
100x5

Close grip BP:
50x20
100x12,11,10

Curl:
80x9
70x8.6


9/4/08:

bodyweight leg exercises:
one legged squats x10
one legged calf raises x15
chair exercise

hamstrings:
kickbacks with chest expander


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PostPosted: Wed Sep 10, 2008 8:46 pm 
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9/10/08:

Standing Oh Press tri setted with chinups and standing bent over raises:

OH press:
85x12
90x10
100x8
105x8
110x6

Chinups:
10,10,8,8,7

Lat raise:
25x12
30x10
35x8,8,8

Flat Bench trisetted with Pullovers and Pendlay Row"
Bench:
130x12
130x10
140x8
145x8
150x6

Pullovers"
60x12
65x10
70x8
70x8
75x6

Pendlay row:
120x12
125x10
130x8
132.5x8
135x7


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PostPosted: Thu Sep 11, 2008 6:21 am 
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9/11/08:

lunge trisetted with SLDL and calf raises:
Lunge:
80x10
110x10
130x9 <too heavy
115x9

SLDL:
110x12
130x12
170x10,10

Calf Raise:
110x15
130x15
170x15,15

full Squat:
130x12,10,8


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