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PostPosted: Mon Aug 14, 2006 11:48 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Today's Workout:


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 Post subject:
PostPosted: Tue Aug 15, 2006 10:35 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Today's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
4) 260 lbs for 08 reps

Incline Barbell Press
1) 185 lbs for 08 reps
2) 210 lbs for 08 reps
3) 135 lbs for 12 reps

DELTOIDS
Barbell Push Press
1) _95 lbs for 08 reps
2) 155 lbs for 08 reps
3) 185 lbs for 05 reps

Dumbbell Lateral
1) 30 lbsx2 for 12 reps
2) 30 lbsx2 for 12 reps
3) 30 lbsx2 for 12 reps

TRICEPS
Dumbbell Extension
1) 45 lbs for 12 reps
2) 65 lbs for 12 reps
3) 65 lbs for 12 reps

Cable Pressdown
1) 40 lbs for 12 reps
2) 40 lbs for 12 reps
3) 30 lbs for 12 reps


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 Post subject:
PostPosted: Thu Aug 17, 2006 11:08 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Yesterday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 08 reps
4) 260 lbs for 08 reps

Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

Incline T-bar Row
1) _90 lbs for 12 reps
2) 135 lbs for 08 reps
3) 160 lbs for 08 reps

BICEPS/FOREARMS
EZ-bar Reverse Curl
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps

DB Preacher Curl
1) 25 lbs for 08 reps ea.
2) 25 lbs for 08 reps ea.
3) 15 lbs for 15 reps ea.


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 Post subject:
PostPosted: Tue Aug 22, 2006 7:14 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Yesterday's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps
4) 255 lbs for 08 reps
5) 245 lbs for 08 reps

Incline Barbell Press
1) 185 lbs for 08 reps
2) 205 lbs for 08 reps
3) 205 lbs for 08 reps

TRICEPS
Parallel Bar Dip
1) 8 reps
2) 8 reps
3) 8 reps

Cable Pressdown
1) 30 lbs for 15 reps
2) 30 lbs for 15 reps
3) 30 lbs for 15 reps


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 Post subject:
PostPosted: Tue Aug 22, 2006 7:15 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
I skipped abs/obliques yesterday, since I was running a little late. However, I did take time to stretch at the end of my workout.


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 Post subject:
PostPosted: Wed Aug 23, 2006 6:57 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Yesterday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 08 reps
4) 255 lbs for 08 reps
5) 255 lbs for 08 reps

Wide-grip Chun-up
1) 6 reps
2) 6 reps
3) 6 reps

Incline T-bar Row
1) _90 lbs for 08 reps
2) 150 lbs for 08 reps
3) 150 lbs for 08 reps

BICEPS
Incline Dumbbell Curl
1) 35 lbsx2 for 08 reps
2) 45 lbsx2 for 08 reps
3) 45 lbsx2 for 08 reps

Prone Incline Curl
1) 35 lbsx2 for 08 reps
2) 35 lbsx2 for 08 reps
3) 35 lbsx2 for 08 reps

FOREARMS
Standing Wrist Curl
1) 75 lbs for 15 reps
2) 75 lbs for 15 reps
3) 75 lbs for 15 reps

EZ-bar Reverse Curl
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps


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 Post subject:
PostPosted: Wed Aug 23, 2006 6:58 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Again I stretched at the end of my workout.


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 Post subject:
PostPosted: Sun Aug 27, 2006 12:10 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Friday's workout:

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 255 lbs for 05 reps

Sled Leg Press
1) 270 lbs for 08 reps
2) 450 lbs for 08 reps
3) 540 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 190 lbs for 08 reps
2) 250 lbs for 08 reps
3) 250 lbs for 08 reps

Prone Leg Curl
1) 180 lbs for 08 reps
2) 200 lbs for 08 reps
3) 200 lbs for 08 reps

CALVES
Leg Press Calf Raise
1) 270 lbs for 20 reps
2) 450 lbs for 15 reps
3) 540 lbs for 15 reps

Seated Calf Raise
1) 230 lbs for 15 reps
2) 270 lbs for 15 reps
3) 290 lbs for 05 reps*


Last edited by Matt Z on Sun Aug 27, 2006 12:14 pm, edited 1 time in total.

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 Post subject:
PostPosted: Sun Aug 27, 2006 12:13 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
* I cut my last set of seated calf raises short, since I felt a calf cramp coming on. Afterwards, I stretched, and later I iced it for a little while, which seemed to help.


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 Post subject:
PostPosted: Tue Aug 29, 2006 12:31 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Today's Workout:

CHEST
Barbell Bench Press
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 235 lbs for 05 reps
4) 275 lbs for 04 reps
5) 265 lbs for 05 reps

Incline Barbell Press
1) 185 lbs for 08 reps
2) 215 lbs for 05 reps
3) 215 lbs for 05 reps

DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 145 lbs for 05 reps
3) 185 lbs for 05 reps

Dumbbell Lateral
1) 30 lbsx2 for 12 reps
2) 30 lbsx2 for 12 reps
3) 25 lbsx2 for 12 reps

Bent-over Lateral
1) 40 lbsx2 for 12 reps
2) 40 lbsx2 for 12 reps
3) 35 lbsx2 for 12 reps


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 Post subject:
PostPosted: Sat Sep 02, 2006 7:22 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Thursday's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps

Wide-grip Chin-up
1) 6 reps
2) 6 reps
3) 6 reps

Incline T-bar Row
1) 100 lbs for 08
2) 145 lbs for 08
3) 150 lbs for 08

TRAPS
Barbell Shrug
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 225 lbs for 12 reps

Prone Incline Shrug
1) 75 lbsx2 for 12 reps
2) 80 lbsx2 for 12 reps
3) 80 lbsx2 for 12 reps


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 Post subject:
PostPosted: Sat Sep 02, 2006 7:34 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Friday's Workout:

QUADS/GLUTES
Barbell Shrug
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 03 reps
4) 295 lbs for 03 reps
5) 275 lbs for 03 reps

Sled Leg Press
1) 360 lbs for 08 reps
2) 450 lbs for 08 reps
3) 540 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 190 lbs for 08 reps
2) 260 lbs for 08 reps
3) 260 lbs for 08 reps

Prone Leg Curl
1) 150 lbs for 08 reps
2) 180 lbs for 08 reps
3) 180 lbs for 08 reps

CALVES
Standing Calf Raise
1) 180 lbs for 20 reps

Seated Calf Raise
1) _90 lbs for 20 reps


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 Post subject:
PostPosted: Tue Sep 05, 2006 6:21 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Today's Workout:

BACK
45-degree Barbell Row
1) 135 lbs for 12 reps
2) 185 lbs for 12 reps
3) 235 lbs for 08 reps
4) 275 lbs for 08 reps
5) 275 lbs for 08 reps

Wide-grip Chin-up
1) 08 reps
2) 07 reps
3) 05 reps

Incline T-bar Row
1) 100 lbs for 08 reps
2) 145 lbs for 08 reps
3) 160 lbs for 08 reps

BICEPS
Incline Dumbbell Curl
1) 40 lbsx2 for 08 reps
2) 45 lbsx2 for 08 reps
3) 45 lbsx2 for 08 reps

Prone Incline Curl
1) 35 lbsx2 for 08 reps
2) 40 lbsx2 for 08 reps
3) 40 lbsx2 for 08 reps

FOREARMS
EZ-bar Reverse Curl
1) 50 lbs+bar for 12 reps
2) 50 lbs+bar for 12 reps
3) 50 lbs+bar for 12 reps

Standing Wrist Curl
1) 75 lbs for 15 reps
2) 85 lbs for 15 reps
3) 85 lbs for 12 reps


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 Post subject:
PostPosted: Thu Sep 07, 2006 6:47 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Today's Workout:

DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 185 lbs for 08 reps
4) 185 lbs for 08 reps

Dumbbell Lateral
1) 35 lbsx2 for 10 reps
2) 35 lbsx2 for 10 reps
3) 35 lbsx2 for 10 reps

Bent-over Lateral
1) 50 lbsx2 for 10 reps
2) 50 lbsx2 for 10 reps
3) 50 lbsx2 for 10 reps

TRAPS
Barbell Shrug
1) 135 lbs for 12 reps
2) 225 lbs for 12 reps
3) 225 lbs for 12 reps

Dumbbell Shrug
1) 70 lbsx2 for 12 reps
2) 80 lbsx2 for 12 reps
3) 80 lbsx2 for 08 reps


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 Post subject:
PostPosted: Fri Sep 08, 2006 9:26 pm 
Offline
Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4393
Location: Pennsylvania
Today's Workout:

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 225 lbs for 05 reps
3) 275 lbs for 05 reps
4) 275 lbs for 05 reps
5) 275 lbs for 05 reps

Sled Leg Press
1) 360 lbs for 08 reps
2) 450 lbs for 08 reps
3) 540 lbs for 08 reps

HAMSTRINGS
Straight-leg Deadlift
1) 190 lbs for 08 reps
2) 265 lbs for 08 reps
3) 270 lbs for 08 reps

Prone Leg Curl
1) 170 lbs for 08 reps
2) 200 lbs for 08 reps
3) 200 lbs for 08 reps

CALVES
Leg Press Calf Raise
1) 360 lbs for 15 reps
2) 450 lbs for 15 reps
3) 540 lbs for 15 reps

Seated Calf Raise
1) 180 lbs for 15 reps
2) 200 lbs for 15 reps
3) 210 lbs for 15 reps


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