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 Post subject: Cardio
PostPosted: Wed Jan 04, 2006 10:53 pm 
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So, tonight I did some cardio... thirty minutes of standard cardio on the mini-trampoline... I thought at about twenty minutes I'd had enough... I am suspecting I'm not used to evening cardio anymore... it was very tiring. Glad I finished it off!

Tomorrow is back day!

t

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 Post subject: Back Day
PostPosted: Thu Jan 05, 2006 11:49 am 
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Location: Canada
Start: 8:07am
Finish: 8:58am

Warm Up: Three minutes on the eliptical

Chins (on Smith): 8/8/4
Seated Machine Row: 5px8/8px8/11px8
Reverse Pushups: BWx8/BWx6/BWx5
Back Extensions on Ball: 5lbsx10/8lbsx10/8lbsx10*
EZ Bar Curls: 25lbsx8/45lbsx8/65lbsx6**
Prone DB Incline Curls: 10lbsx8/12lbsx8/15lbx8
Planking: 60 seconds x 2
Opposite Arm/Leg Lift: 10/10

Thoughts: *ball started to roll as I was finishing the last rep
**this was a good weight... I'll keep with these till I can complete the 65 pounds.

Today I felt as though I could do more when I was done, but at the time I was spent. I think I did as good as I could have. Tomorrow is chest and tri day!

t

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PostPosted: Fri Jan 06, 2006 12:07 pm 
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Location: Canada
Start: 8:00am
Finish: 8:58am

Warm Up: Three minutes on the treadmill. Rotator Cuff stuff,.

BB Bench: 65lbsx8/85lbsx8/155lbsx8
Chest Press: 6px8/8px8/11px8
Dips: 8/8/7
Seated Tricep Extensions: 35lbs8/45lbsx8/50lbsx8
Smith Incline Close Grip Presses: 65lbsx8/75lbsx8/85lbsx8
Close Grip Pushups: 10/10/10
Weighted Crunches: 35lbsx25x2
Hanging Leg Raises: 15/15

Thoughts: Was gonna do pushups for the chest, opted out for the dips instead. After triceps though, I felt I had some gas in the tank still and threw in the close grip pushups. Ran out of gas after that. Could hardly lift my arms after.

t

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 Post subject: Whew...
PostPosted: Sun Jan 08, 2006 12:20 am 
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Location: Canada
What a day... got up at 6:00.. scarfed down some grub, did legs about an hour later... hit the road to the dentist (no cavities, ma!)... on location for four hours, standing, came home, had some more grub (I ate in the middle too) went to a hockey game and watched the home team lose in the dying seconds. Kind of a mixed emotion day.

Workout was reasonable.

Start: 7:00am
Finish: 7:46am

Warm Up: Three minutes on the mini-trampoline

ATG Squats: 65lbsx8/85lbsx8/115lbsx8
Lunges: 15lbsx8/25lbsx8/35lbsx8
Hamstring Curls with the ball: 15/15/15

Thoughts: Cut it short this morning as we were in a bit of a rush. Would have thrown in some more leg work and core stuff. But, time was running out. I have limited gear at home for squats, so couldn't go as heavy as I would have liked, but did it anyway.

Bring on tomorrow. The home team plays again! Should be a dandy.

t

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 Post subject: January 8th, 2006
PostPosted: Sun Jan 08, 2006 1:25 pm 
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Location: Canada
Start: 10:28am
Finish: 11:29am

Warm Up: Three minutes on the mini-trampoline

SS:
Arnold DB Presses: 10lbsx8/15lbsx8/20lbsx8
Scott DB Presses: 10lbsx8/15lbsx8/20lbsx8
-------------------------------------------
BO BB Rows: 45lbsx8/75lbsx8/115lbsx8
Burns: 5lbsx2:30/10lbsx1:00
Single Leg Calf Raises: 20lbsx20x2 on each leg
Reverse Calf Raises: 30/25

SS:
Bicycles 25x2
Weighted Crunches: 35lbsx25x2
-------------------------------------------
Stomach Vacs: 60 seconds x 2

Thoughts: I felt this was a good workout. Supersetting the Arnolds and the Scotts was interesting. I do wonder, at what point do the Bent Over BB Rows become more of a back exercise than a rear delt exercise? Is it based on the angle of forward flexion at the hips? Does more forward me more back or shoulder?

Now, Christmas decorations come down and then a hockey game this afternoon. To watch, not to play. I look dumb on skates and I can't stop (on purpose anyway!).

t

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 Post subject: January 10th, 2006
PostPosted: Tue Jan 10, 2006 11:30 am 
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Location: Canada
Start: 8:09am
Finish: 8:58am

Warm Up: Three minutes on the treadmill

Lat Pulldowns: 7px8/9px8/12px8
Reverse Pushups: 8/6/5
------------------------------------------
SS:
Scapular Retraction: 10/10/10
DB Pullovers: 10lbsx10/20lbsx10/30lbsx10
------------------------------------------
Preacher Curls: 25lbsx8/35lbsx8/55lbsx8
Concentration Curls: 10lbsx8/15lbsx8/25lbsx8

Opposite Arm/Leg Lift: 10/10
Opposite Arm/Leg Lift on Ball: 10/10

Thoughts: Happy that I only had to spot the last rep on the left arm on the concentration curls. Usually the last two.

Really focused on using the lats during the back work today. Whew... in the past I've found it easy to just relax and 'do it.' Not today. Likin' this 'why not?' attitude now.

t

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 Post subject: January 11th, 2006
PostPosted: Wed Jan 11, 2006 12:21 pm 
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Location: Canada
Start: 8:12am or so.... missed checking the time
Finish: 9:11am

Warm Up: Three minutes on the treadmill, then some rotator cuff stuff...

BB Bench: 65lbsx8/85lbsx8/155lbsx8
Dips: 8/8/7
Incline Flyes: 15lbsx8/25lbsx8/35lbsx8
Push Ups (staggered hands): 10x2 each side
Decline Skulls: 35lbsx8/55lbsx8/65lbsx7
Bench Dips: 25lbsx8/25lbsx8/25lbsx8
Bicycles: 25/15
Weighted Crunches: 35lbsx25x2

Thoughts: I am spent. I can't believe I peetered out on the bicycles. But I was exhausted. I will finish eight reps of those declined skulls!

t

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 Post subject: January 13th, 2006
PostPosted: Thu Jan 12, 2006 12:05 pm 
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Location: Canada
I am wobbly this morning... I love leg day.

Start: 8:13am
Finish: 9:13am

Warm Up: Three minutes on the treadmill

Smith Squats (ATG): 80lbsx8/90lbsx8/115lbsx8
Sissy Squats: 10lbsx8/25lbsx8/35lbsx8
DB Side Lunges (45 degrees): 15lbsx8/20lbsx8/30lbsx8
BB SLDL: 65lbsx8/115lbsx8/185lbsx8
Ball Plank: 2 x failure
Opposite Arm/Leg Lift on ball: 2x10

Thoughts: Legs were very tired for the planking. Probably didn't hold them as long as I could have... but, it's all good! Exhausted when I was done... I think Niagra was pouring off my forehead.

t

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 Post subject: January 13th, 2006
PostPosted: Fri Jan 13, 2006 3:08 pm 
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Posts: 418
Location: Canada
Start: 8:20am
Finish: 9:35am

Warm Up: Three minutes on the eliptical

Shoulder Press: 5px8/7px8/10px8*
DB Upright Rows: 10lbsx10/25lbsx8/35lbsx8
-------------------------------------------
SS:
BB Rear Delt Row: 45lbsx8/75lbsx8/125lbsx8
Shrugs: 45lbsx8/75lbsx8/125lbsx8
-------------------------------------------
Burns: 5lbs x two minutes/5lbs x 90 seconds/5lbs x 90 seconds
Smith Calf Raises: 45lbsx25/60lbsx25/60;bsx25
Smith Rev. Calf Raises: 60lbsx15/60lbsx15/60lbsx15

Frog Crunches: 2x30
Hanging Leg Raises: 2x10
Ball Obliques: 12lbsx10/15lbsx10

Thoughts: *I can up the weight on the shoulder presses. I added the shrugs and the burns on a whim. Lost a bit of focus today as I was doing some of my practicum after and was thinking a bit about that.

t

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PostPosted: Sat Jan 14, 2006 12:12 pm 
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Total: 20 minutes
Warm Up: two minutes
Cool Down: Four minutes
High Intensity: 30 second shots
Low Intensity: 60 second shots

Thoughts: Legs were still sore from leg day, so this was a tad fun. ha.

t

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 Post subject: January 15/06
PostPosted: Sun Jan 15, 2006 12:57 pm 
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I'm about halfway through this routine... whew... only four weeks to go!

Start: 9:56am
Finish: 10:59am

Warm up: three minutes on the mini-trampoline

One Arm DB Rows: 20lbsx8/40lbsx8/50lbsx8
DB Pullovers (on ball): 10lbsx8/20lbsx8/40lbsx8
Ball Prone Flyes: 10lbsx8/10lbsx8/10lbsx8
Ball Xtns: 5lbsx8/10lbsx10/20lbsx8
EZ Bar Curls: 25lbsx8/45lbsx8/65lbsx6
DB Preacher Curls (on ball): 5lbsx8/10lbsx8/20lbsx8
DB Preacher Curls (on ball-pronated grip): 5lbsx8/10lbsx8/10lbsx8
Ball Supine Decline Plank: 2x60 seconds
Anterior/Posterior Pelvic Tilt (on ball): 2xfailure

Thoughts: Wow... didn't realize just how much I used the ball till I logged this. Whoo... overall, felt this was a good workout... changed a few things as I did this at home instead of the gym. Some movements, to me, were getting a bit boring as well. I have about four more weeks left in this routine then I'll likely switch to full body 5x5. Not sure yet. Still humming and hawing.

t

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 Post subject: January 16th, 2006
PostPosted: Mon Jan 16, 2006 12:13 pm 
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Location: Canada
Start: 8:17am
Finish: 9:12am

Warm up: three minutes on eliptical and some rotator stuff

BB Bench Press: 65lbsx8/85lbsx8/155lbsx8
Dips: 8/8/7
Chest Press: 6px8/8px8/12px8
Push Up (toes on ball): 8/8/8
Seated Tricep Xtns: 35lbsx8/45lbsx8/50lbsx8
Smith Incline Close Grip Presses: 60lbsx8/80lbsx8/90lbsx7
Ball Crunches: 20/20
Ball Obliques: 15lbsx15x2 each side

Thoughts: Good tricep burn. I know I've had better, but this was a killer. The Close Grip just stopped. Pretty beat when I was done. I think I'll keep using the same weight for the bench press for a bit. Just to make 155 more comfy before I up it too much.

t

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PostPosted: Tue Jan 17, 2006 11:38 am 
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Location: Canada
January 17th, 2006

Start: 8:12am
Finish: 9:05am

Warm Up: Three minutes on eliptical

Leg Press: 180lbsx8/280lbsx8/520lbsx8!!!! WOOOOOO
Smith Squats (ATG): 80lbsx8/90lbsx8/155lbsx8
Lunges: 15lbsx8/25lbsx8/35lbsx8
Ham Curls: 2px8/3px8/4px8
Post/Ant Tilt (on Ball): 2 x failure
Opposite Arm/Leg Lift (on ball): 2x10

Thoughts: PR for reps on the Leg Press. Legs were logs when I was done. I hate lunges.

t

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 Post subject: January, 18th, 2006
PostPosted: Wed Jan 18, 2006 11:31 am 
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I like the mirror at the gym, better than the one at home... makes me look more muscled. Ah, vanity.

Start: 8:08am
Finish: 9:11am

Warm Up: three minutes on the eliptical.

SS:
Arnold DB Presses: 10lbsx8/15lbsx8/20lbsx8
Scott DB Presses: 10lbsx8/15lbsx8/20lbsx7*
-------------------------------------------
Prone DB Back Flye: 5lbsx8/10lbsx8/15lbsx8
Burns: 5lbsx 2:00 minutes/5lbsx 1:45 minutes/5lbsx 1:20 minutes
Calf Raises on Seated Leg Press: 70lbsx35/70lbsx25/70lbsx25
Reverse Calf Raises on Smith: 60lbsx25/60lbsx25/60lbsx25
Hanging Leg Raises: 15x3
Ball Crunches: 15x3

Thoughts: *The left arm just stopped. There was no way I was gonna get an eighth one raised up. Felt kinda weird. Never really feel a total burn on shoulder exercises, just failure.

t

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 Post subject: Cardio
PostPosted: Thu Jan 19, 2006 10:44 pm 
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Location: Canada
Total: 34 minutes on the mini-trampoline
Warm Up: Two minutes
Cool Down: Two minutes

Killed time watching "Living Right Now" Keith Urban DVD.

t

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