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 Post subject: January 20th, 2006
PostPosted: Fri Jan 20, 2006 11:25 am 
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Location: Canada
Start: 8:10am
Finish: 9:03am

Warm Up: Three minutes on the eliptical

Lat Pulldowns: 7px8/9px8/120px8
Supine Row (pronated grip - feet up): 8/6/3
EZ Bar Pullovers: 25lbsx8/35lbsx8/55lbsx8
Scapular Retraction: 8/8/8
Preacher Curls: 35lbsx8/45lbsx8/55lbsx8
Conc Curls: 10lbsx8/15lbsx8/25lbsx8*
Hammer Curls: 10lbsx8/15lbsx8/20lbsx8**
Tick Tocks: 20lbsx25/20lbsx20/20lbsx15

Thoughts: *spotted last two on left arm. **There was no way in heck I was gonn lift this again for seven, let alone eight reps. Now I have another goal. Overall, good day. Dropped some trunk work as I added the hammers and the tick tocks.

t

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PostPosted: Sat Jan 21, 2006 12:31 pm 
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Location: Canada
January 21, 2006

Start: 9:29am
Finish: 10:37am

Warm Up: Three minutes on mini-trampoline

DB Press: 10lbsx8/20lbsx8/40lbsx8
Incline DB Flyes: 10lbsx8/20lbsx8/30lbsx8
Push Ups (toes): 10/10/10
Lying Tricep Xtns: 10lbsx8/15lbsx8/20lbsx8*
Bench Dips: 10/10/10
Ball Crunches: 15x3
Ball Obliques: 10lbsx15x3

Thoughts: *No real burn on these as I'd never done them before so I didn't want to use too much weight. Overall, liked this method for doing things. Total ball workout. The bench dips were a challenge trying to get my feet on there without rolling off.... I'm guessing some good trunk work today!

t

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 Post subject: January 22nd, 2006
PostPosted: Sun Jan 22, 2006 11:34 am 
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Location: Canada
Start: 8:43am
Finish: 9:43am

Warm Up: three minutes on the mini-trampoline

SS:
Front Squats: 35lbsx8/55lbsx8/65lbsx8*
ATG Squats: 35lbsx8/55lbsx8/65lbsx8*
--------------------------------------
DB Lunges: 10lbsx8/20lbsx8/30lbsx8
SLDL: 65lbsx8/115lbsx8/205lbsx8**
Ball Ham Curls: 8/8/8

Thoughts: Well, this was tough. *Interesting Super Set. I read somewhere (can't remember where) about Super Setting Front Squats and Regular Back Squats. Now normally I can squat a bunch more with the ATG, not a lot, but more... this was killer. I thought I was gonna die.
**This is the heaviest I've gone for reps on the SLDL. Had to pry my fingers straight. :) haha...
Overall, this was cool... loved the Super Set. Hate lunges.

t

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 Post subject: January 23rd, 2006
PostPosted: Mon Jan 23, 2006 11:41 am 
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Location: Canada
Start: 8:17am
Finish: 9:14am

Warm Up: 3:30 on the treadmill

BB OH Press: 45lbsx8/50lbsx8/55lbsx8
Machine Shoulder Press: 5px8/7px8/11px8
DB Upright Row: 10lbsx8/25lbsx8/35lbsx8
----------------------------------------
SS:
BB Rear Delt Row: 45lbsx8/75lbsx8/125lbsx8*
Shrugs: 45lbsx8/75lbsx8/125lbsx8
----------------------------------------
Burns: 10lbsx 60second/12lbsx 35seconds/15lbsx 30seconds
Smith Calf Raises: 40lbsx30/60lbsx20/80lbsx20
Hanging Leg Raises: 15x3
Ball Crunches: 15x3

Thoughts: *was losing form on the last couple of reps. Too much weight... will lower next time. Those BB Press are hard. Like them though.

Oh, and I 'exercised' my right to vote today, too.

t

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 Post subject: Cardio today...
PostPosted: Tue Jan 24, 2006 11:17 am 
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Location: Canada
Usually I do this at home, but I wanted to try some variety from the mini-trampoline... went for a bike.

Warm Up: Three minutes
Cardio Time: 30 minutes (I threw in a couple intervals also)
Cool Down: Two minutes

150 Watts/150 BPM/Not sure what the calorie count was as I forgot to check... suffice to say I probably burned off a good chunk of the oatmeal I had for breakfast...

t

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 Post subject: January 25th, 2006
PostPosted: Wed Jan 25, 2006 12:15 pm 
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Posts: 418
Location: Canada
Start: 8:11am
Finish: 9:09am

Warm Up: Three minutes on the eliptical

Chins (on Smith): 8/8/5
Supine Row (Reverse Pushups): 8/6/3*
Seated Machine Row: 5px8/8px8/12px8**
Ball Xtns: 5lbsx10/8lbsx10/10lbsx10
Preacher Curl: 25lbsx8/45lbsx8/65lbsx3***
------------------------------------------
SS:
Prone Incline DB Curls: 10lbsx8/12lbsx8/15lbsx8
Prone Incline DB Hammer Curls: 10lbsx8/12lbsx8/15lbsx8
-------------------------------------------
EZ Bar Curls: 25lbsx8/35lbsx8/55lbsx5****
Tick Tocks: 15lbsx25/20lbsx20/25lbsx20
Stomach Vacs: 2x60 seconds

Thoughts: *Got halfway up on the fourth. **Upped the weight from last time. ***Started with 70lbs, laughed and then dropped to 65lbs. I will work with this weight for a while. ****Added these. Can lift more if I do them first. Threw these in cause I didn't think I worked my bis enough. See how they feel tomorrow! ha...

Don't feel real well today. I have a sore throat and a bit of a cold. I'm hoping I sweated it out today!

t

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 Post subject: January 26th, 2006
PostPosted: Thu Jan 26, 2006 11:23 am 
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Location: Canada
Start: 8:03am
Finish: 9:08am

Warm Up: Three minutes on the eliptical (backwards pedal) and rotator cuff stuff..

BB Bench: 65lbsx8/85lbsx8/155lbsx9*
Chest Press (Overhand Grip): 60lbsx8/80lbsx8/130lbsx8**
Pec Deck: 20lbsx8/25lbsx8/30lbsx8***
Push Ups (on ball - toes): 8/8/8****
Cable Rope Pushdowns: 7.5kbsx8/12.5kgx8/17.5kbsx8
Smith Close Grip Press (Incline): 60lbsx8/80lbsx8/95lbsx8*****
Standing Tri Xtns: 35lbsx8/45lbsx8/55lbsx8
Hanging Leg Raises: 15/15/15
Ball Crunches: 15/15/15

Thoughts: *I think I'll up this to 60lbs **Good weight on this... nice strugggle. ***Don't like the pec deck. Too much extension to get it all set. I can see potential for injury here. ****Someone re-inflated the ball. This made it more difficult. But I got it done. *****I can up this weight. It was a good challenge, but not enough.

Overall, good workout. Burning in the tris today as I added a couple of exercises. Whew...

t

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 Post subject: Leg Day.
PostPosted: Fri Jan 27, 2006 11:18 am 
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Location: Canada
January 27th, 2006

I knew I lied yesterday when I said I wasn't going to add another leg exercise. Is that a bad lie?

Start: 8:09am
Finish: 9:05am

Warm Up: Three minutes on the eliptical

Leg Press: 180lbsx8/280lbsx8/520lbsx8
Sissy Squats: 10lbsx8/25lbsx8/35lbsx8
Smith ATG Squats: 80lbsx8/90lbsx8/115lbsx8
Lunges: 15lbsx8/25lbsx8/35lbsx8
Ham Ball Curls: 8/8/8

Thoughts: No PR's today, but I did add the sissy squats and I worked up quiet the persperation. Dropped some core/trunk work today. But I did get some with the Ham Curls on the ball.

t

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 Post subject: January 28th, 2006
PostPosted: Sat Jan 28, 2006 12:36 pm 
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Location: Canada
Start: 9:42am
Finish: 10:44am

Warm Up: Three minutes on the mini-trampoline

SS:
Arnold DB Press: 10lbsx8/15lbsx8/20lbsx8
Seated Scott DB Press: 10lbsx8/15lbsx8/20lbsx8
-----------------------------------------------
SS:
BO DB Flyes: 5lbsx8/10lbsx8/15lbsx8
Monkey Curls: 5lbsx8/10lbsx8/15lbsx8
-----------------------------------------------
EZ Bar Front Raises: 10lbsx8/20lbsx8/30lbsx8
Calf Raises: BWx50x3
Ball Crunches: 15x3
Ant/Post Tilt: 20x3

Thoughts: Added the monkey curls and the front raises. I always feel I never burn the shoulders enough, even though when I'm done each movement they are spent. Like the monkey curls as they really hit the traps, too.

t

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 Post subject:
PostPosted: Sun Jan 29, 2006 12:43 pm 
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Location: Canada
HIIT on the mini-trampoline

Warm Up: Three minutes
Cool Down: Three minutes
HI: 30 second intervals
LI: 60 second intervals
Total Time: 17 minutes

t

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 Post subject: January 30th, 2006
PostPosted: Mon Jan 30, 2006 11:21 am 
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Location: Canada
Start: 8:07am
Finish: 9:09am

Warm Up: three minutes on the treadmill

Lat Pulldowns: 70lbsx8/90lbsx8/120lbsx8
EZ Bar Pullovers: 25lbsx8/45lbsx8/65lbsx8
Good Mornings: 45lbx8/55lbsx8/65lbsx8
Supine Rows: 8/8/6

Preacher Curls: 25lbsx8/45lbsx8/65lbsx8
Conc. Curls: 10lbsx8/15lbsx8/25lbsx8*
Hammer Curls: 10lbsx8/15lbsx8/20lbsx7**
Reverse EZ Bar Curls: 25lbsx8/35lbsx8/45lbsx8
Post/Ant Tilt: 12x3

Thoughts: *Didn't have to spot! Woo-hoo! **Okay, 7 and A HALF reps. Okay, I count it as 7. Will lower the weight on the preacher curls. I was gonna keep it at 65 pounds, but will knock of five pounds. Some upper back discomfort. Likley from weird sleeping positions. Who knows? Overall, my bis feel like lumps right now.

t

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 Post subject:
PostPosted: Tue Jan 31, 2006 11:27 am 
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I absolutely felt like quitting today. But I told myself what the heck would that accomplish? Sure, I'd be done early, ya I could quit putting myself through this agony and get some other things done. I'm coming back tomorrow, so what difference does it make if I don't do abs today? You can't make up a lost workout. So I finished. Take that desire-to-stop. ha....

January 31st, 2006

Start: 8:04am
Finish: 9:05am

Warm Up: Three minutes on the eliptical and some rotator stuff
BB Bench: 70lbsx8/90lbsx8/160lbsx8*
Dips: 8/8/5
Incline DB Flyes: 15lbsx8/25lbsx8/35lbsx8
Bench Dips (on ball): 10x3
Rope Pushdowns: 7.5kgx8/12.5kgx8/17.5kgx8
Decline Skulls: 35lbsx8/55lbsx8/65lbsx6**
Ball Crunches: 15x3
Ball Obliques: 15x3

Thoughts: *It wasn't pretty, but I managed to get the bar up all the way. I added five pounds to each set. New PR for me on the bench. ** Did these last in the tricep work. Usually do these first. Last time I did seven. Gotta switch things up once in a while anyway.

Overall, I'm glad I beat down the 'take a break' demons and moved on. Feel as though I accomplished something now.

t

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 Post subject:
PostPosted: Wed Feb 01, 2006 11:15 am 
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Location: Canada
February 1st, 2006

Start: 8:04am
Finish: 9:06am

Warm Up: Three minutes on the eliptical

Smith Squats: 80lbsx8/90lbsx8/115lbsx8
Sissy Squats: 10lbsx8/25lbsx8/35lbsx8
Unilateral Squats: BWx8x3 each leg... drop to about 45 degrees... goal is to get to parallel
Leg Xtns: 25lbsx8/55lbsx8/75lbsx8*
BB SLDL: 65lbsx8/115lbsx8/205lbsx8
Side Plank: 2x30 seconds each side
Arm/Leg Lift (on ball): 2x10

Thoughts: *I can up the weight on this... been a long time since I did these and I just added them on a whim. Good workout today. Really feel as though I pushed hard and overcame yesterdays "I gotta quit" garbage. Was spent after each movement.

t

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 Post subject:
PostPosted: Thu Feb 02, 2006 11:13 am 
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Today, while I was doing my calf raises and between sets, one of the gals in the gym asked me a simple question: "Are you training for a competition?" Well, goodness me. My reply, "nope, training to live." In all honesty, I feel I have a llllloooonnnnnggggg way to go before I even think of competing, which isn't even a goal of mine. I don't have the food discipline needed for sucn an adventure. But, I was flattered none the less. I finished my workout with a smile instead of the squishy face I have when I'm trying to lift something heavy.

Start: 8:05am
Finish: 9:03am

Warm Up: Three minutes on the eliptical

SS:
OH Press: 45lbsx8/50lbsx8/60lbsx8
BO BB Row: 45lbsx8/50lbsx8/60lbsx8
----------------------------------
Shoulder Press: 25lbsx8/40lbsx8/70lbsx8
----------------------------------
SS:
DB Upright Row: 10lbsx8/25lbsx8/35lbsx8
Monkey Curls: 10lbsx8/25lbsx8/35lbsx8
----------------------------------
Prone Inclined DB Scarecrows: 5lbsx8/8lbsx8/10lbsx8
BO DB Flyes: 5lbsx8/10lbsx8/15lbsx8*
Smith Calf Raises: 40lbsx25/60lbsx25/80lbsx25
Frog Crunches: 15x3
Ball Crunches: 15x3

Thoughts: *felt a little twinge in the left shoulder while doing these.. too much weight? Too much shoulder work in one day? I'll keep an eye on it. Doesn't hurt now. Overall, I felt this was a good workout. Please with it!

t

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 Post subject: Cardio Today
PostPosted: Fri Feb 03, 2006 11:28 am 
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Location: Canada
February 3rd, 2006

Warm Up: Two minutes
Cardio: 30 minutes
Cool Down: three minutes

Pedal Rate Avg: 71rpm
HR: 155bpm
Cals: 269
Distance: 8.5 miles
Watts: 140. Started at 150 but dropped.

Thoughts: I like this bike, but I wish I could raise the seat a little higher. I found it a little awkward. I threw in a couple 30 second high intervals.

t

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