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Exercise Prescription on the Net
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PostPosted: Sat Jul 05, 2008 10:41 am 
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PostPosted: Sun Jul 06, 2008 2:47 am 
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PostPosted: Mon Jul 07, 2008 7:42 am 
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2x15 Reverse Crunch
2x15 Crunch
2x20 Trunk Twist
3x5x40 Flat Bench Press
3x5x45 Bent Over Row
3x5x60 BB Squat
3x5x45 Stiff Legged Deadlift

- getting used to the crunches now
- had stability issues again with the move up to 40 lbs for the flat bench press
- slowed down a tiny bit for the last rep in the last set for the bb squat
- not related: i have a job interview tomorrow
- it looks like the clavicular head of my chest is lagging behind since it ain't really getting much work from either the standing overhead press or the flat bench press. guys, should i include incline bench press or feet elevated push ups in my routine? or should i use substitution every other workout - substituting the overhead press for and inclined bench press?


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PostPosted: Tue Jul 08, 2008 10:38 pm 
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Job Interview


Last edited by uvhst3p on Thu Jul 10, 2008 8:48 am, edited 1 time in total.

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PostPosted: Wed Jul 09, 2008 8:35 am 
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Location: Philippines
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2x15 reverse crunch
2x15 crunch
2x20 trunk twist
3x5x30 standing press
3x5x50 wide grip front lat pulldown
3x6x45 stiff legged deadlift
3x6x60 bb squat


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PostPosted: Thu Jul 10, 2008 2:51 am 
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Processed pre-employment requirements


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PostPosted: Fri Jul 11, 2008 5:54 am 
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It's supposed to be workout day but I donated blood today. I don't know the connection between donating blood and exercising but I'm going to workout tomorrow.


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PostPosted: Sat Jul 12, 2008 4:48 am 
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Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

3x15 crunch
3x15 lying leg raise
3x6x40 bench press
3x6x45 bent over row
3x7x60 bb squat
1x7x45 stiff legged deadlift
1x5x75 deadlift

- the 75 lbs in the deadlift is the maximum weight that my current plates total to
- please check out the videos for the exercises here: http://www.youtube.com/user/uvhst3p. please leave your comments. thanks! i know the weights are light for almost all of you but i want to work on my form so that i can execute the exercises better when i move up


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PostPosted: Mon Jul 14, 2008 4:30 pm 
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July 14 & 15 - Rest, had a lot of pre-employment stuff to do


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 Post subject:
PostPosted: Tue Jul 15, 2008 5:11 am 
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Posts: 374
Location: Philippines
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3x15 crunch
3x15 lying leg raise
3x6x30 standing press
3x6x50 wide grip front lat pulldown
3x5x50 stiff legged deadlift
3x5x65 bb squat

- i tried putting the barbell on the lower position for the squats in two of the three sets, somewhere behind the rear deltoids, and it was really uncomfortable. the weight also felt very heavy especially on the shoulders since the only way to keep the bar from sliding down was to hold it in place.. unlike when the bar is placed on my upper traps, the bar just stays there and i don't have to worry about anything


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PostPosted: Wed Jul 16, 2008 3:46 am 
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Pre-employment stuff again. Tomorrow is my first day in my new job! Man, only thing that I don't like there is that I have to sing all alone, by myself, in front of the whole company in their next general meeting. "Singing" hates me so I am really bummed about that


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PostPosted: Thu Jul 17, 2008 9:14 am 
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no workout today. i'm still adjusting to work. today was my first day at work. i work from 8am to 6:30pm. i wake up 6am and leave the house at 7am.

anyway, i got home around 8pm and then i ate first before working out. bad move. as i'm typing this, i feel like i still haven't completely digested the food so i still can't exercise. but i have to sleep early so that i can attain the right number of hours of sleep. i'll workout tomorrow immediately after coming home from work, and before eating dinner


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PostPosted: Fri Jul 18, 2008 6:17 am 
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new work hours and work days: i now work monday to friday, 8am to 5pm, and then saturdays, 9am to 3pm. CRUD!

anyway, here's what i did today:

- left work at 5:05pm
- got home at about 6:00pm
- instead of the usual tricycle ride home after the long commute, i just walked home and thought of this as my warm up
- got home and immediately changed into my workout clothes
- CRUD! i forgot to stretch, anyway, i did my routine without the pre-stretch
- 3x7x40 flat bench press
- 3x7x45 bent over row
- 3x6x65 bb squat
- 3x6x50 stiff legged deadlift - i still am having a difficult time targeting the glutes and hams
- to round off the workout, i put the ab workouts last
- 3x15 crunch
- 3x15 lying leg raise
- dinner after workout
- the routine looks solid now. the only thing i hate is that i have to work 6 days a week


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 Post subject:
PostPosted: Sun Jul 20, 2008 8:57 am 
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Location: Philippines
July 19-20, 2008:

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 Post subject:
PostPosted: Sun Jul 20, 2008 8:59 am 
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Associate Member
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Joined: Mon May 19, 2008 11:41 am
Posts: 374
Location: Philippines
Log:

3x15 crunch
3x15 lying leg raise
3x7x30 standing press
3x7x50 wide grip front lat pulldown
3x7x50 stiff legged deadlift
3x7x65 bb squat

- i am still not satisfied with my stiff legged deadlift. i feel like i am still not working the glutes and hams to what is needed. i am thinking of not doing the stiff legged deadlift anymore and just replacing it with the normal deadlift plus leg curls. what do you guys think?


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