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PostPosted: Sat Feb 04, 2006 1:19 pm 
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Tomorrow is my third year anniversary of this healthy living thing. I think I'll stick with it.

Start: 9:55am
Finish: 10:50am

Warm Up: three minutes on the eliptical

Chins On Smith: 8/8/6*
Supine Rows: 8/7/3**
Seated Machine Rows: 50lbsx8/90lbsx8/130lbsx8 (this is the heaviest I've pulled on this thing)
Ball Xtns: 10lbsx8/10lbsx8/15lbsx8
EZ Bar Curls: 25lbsx8/45lbsx8/65lbsx5***
------------------------------------------
SS:
Prone DB Incline Curls: 10lbsx8/12lbsx8/15lbsx8
Prone DB Incline Hammer Curls: 10lbsx8/12lbsx8/15lbsx8****
------------------------------------------
Reverse DB Curls: 10lbsx8/15lbsx8/25lbsx6
Tick Tocks: 25lbsx20/25lbsx20/25lbsx13

Thoughts: *Switched the grip a bit.. a little wider than usual. **Does three and a HALF count?***Does five and a HALF count?****I had a bit more shoulder flexion than I wanted on the left arm. Really tried to focus on keeping the shoulder still, but I suppose I cheated the get the last one or two up.

My forearms are burning.

t

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PostPosted: Sun Feb 05, 2006 6:27 pm 
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Location: Canada
February 5th, 2006

Start: 9:18am
Finish: 10:13am

Warm Up: Three minutes on the mini-trampoline

Every exercise was done using a stability ball.

SS:
DB Bench: 10lbsx8/20lbsx8/40lbsx8
DB Incline Flyes: 10lbsx8/20lbsx8/40lbsx8
------------------------------------------
Push Ups: 10x4
DB Tricep Xtns: 15lbsx8/15lbsx8/20lbsx
Bench Dips: 10x3
Ball Crunches: 15x3
Stomach Vacs: 3 by 60 seconds.

Thoughts: This was a quick workout as we were trying to get out to do some shopping. Took the kids to see Harry Potter and the Goblet of Fire. That's really the excuse. Did squeeze in the workout!

t

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PostPosted: Mon Feb 06, 2006 11:36 am 
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Location: Canada
Start: 8:06am
Finish: 8:59am

Warm Up: Three minutes on the eliptical

Leg Press: 180lbsx8/280lbsx8/530lbsx8*
Smith Squats: 60lbsx8/80lbsx8/115lbsx8
Lunges: 15lbsx8/25lbsx8/35lbsx8
Unilateral Squats: BWx8x3
Hamstring Ball Curls: 15x3

Thoughts: *accidentaly added an extra ten pounds to the press. My math ain't so good. Did it anyway and gave myself a new PR.

Legs are rrrrreeeeaaallllyyyy heavy. Good workout.

t

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PostPosted: Tue Feb 07, 2006 11:40 am 
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Location: Canada
Start: 8:08am
Finish: 9:03am

Warm Up: three minutes on the eliptical

----------------------------------------
SS:
Arnie DB Press: 10lbsx8/15lbsx8/20lbsx8
Scott DB Press: 10lbsx8/15lbsx8/20lbsx8*
----------------------------------------
SS:
BO DB Flyes: 5lbsx8/10lbsx8/15lbsx8**
Monkey Curls: 5lbsx8/10lbsx8/15lbsx8
----------------------------------------
Shoulder Press: 30lbsx8/45lbsx8/80lbsx8***
Smith Calf Raises: 70lbsx30x3
Smith Reverse Calf Raises: 70lbsx20x3
Ball Crunches: 15x3
Ball Obliques: 10lbsx15x3

Thoughts: *Right shoulder almost gave out. Managed to raise it though. **No twinge this time. ***Forward lean. Found this seemed to hit the rear more.

Again, never feel completely spent after shoulder day, but still got a good workout!

t

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 Post subject:
PostPosted: Thu Feb 09, 2006 12:10 pm 
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Location: Canada
Feb 9/06

Start: 7:42am
Finish: 8:46am

Warm Up: Three minutes on the eliptical.

Supine Rows: 8/8/7
Lat Pulldowns: 70lbsx8/90lbsx8/120lbsx8
BN Lat Pulldowns (sat in the thing backwards): 50lbsx8/70lbsx8/100lbsx8
EZ Bar Pullovers: 25lbsx8/45lbsx8/70lbsx8
Good Mornings: 45lbsx8/55lbsx8/65lbsx8
Preacher Curls: 25lbsx8/45lbsx8/55lbsx8
---------------------------------------
SS:
Conc. Curls: 10lbsx8/12lbsx8/25lbsx8
Hammer Curls: 10lbsx8/12lbsx8/15lbsx8
---------------------------------------
SS:
Reverse EZ Bar Curls: 25lbsx8/35lbsx8/45lbsx8
Tick Tocks: 25lbsx15/25lbsx15/25lbsx15
---------------------------------------
Thoughts: A bit of shoulder flexion on the hammers. I'll try to focus more on not doing that. The forearm superset was a killer. Could hardly write in my log book. Felt a little off physically today. It went away. I may need more breakfast.

t

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 Post subject:
PostPosted: Fri Feb 10, 2006 11:54 am 
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Location: Canada
Feb 10/06

Start: 8:04am
Finish: 9:01am

Warm Up: Three minutes on the eliptical/rotator cuff stuff

BB Bench: 70lbsx8/90lbsx8/160lbsx6*
Dips: 8/8/6
Inc DB Flyes: 15lbsx8/25lbsx8/35lbsx8
Decline Skulls: 35lbsx8/55lbsx8/65lbsx3**
Bench Dips (feet on ball): 10/10/10lbsx10
Rope Pushdowns: 7.5kgx8/12.5kgx8/17.5kgx5***
Ball Crunches: 15x3
Ball Obliques: 10lbsx15x3

Thoughts: This was, at the time, an atrocious workout. I was incredibly disappointed by what I didn't accomplish today.

*Something just wasn't right, mentally, so I stopped. I reached four reps, rested the bar, and then squeezed out another two. Rested the bar at six and said "I can't do this today. I don't want to drop the bar on my chest." To top it off, I have a horrible not in my right lat. It's been driving me nuts and I think that is what is holding my progress back on the bench. It just wasn't comfortable at all today.

**Not impressed with this either. I might have been able to push another two out, but again, the thought "do I really want to crush my skull today?" wandered into my brain.

***Shoulders just gave out, and I couldn't keep my form at all. Five reps might be questionable, it was probably really four.

Overall, just not what I envisioned when I got up this morning. On the plus, I added one more rep to the dips and the flyes were okay.

I am also nearing the end of this eight week routine. In a couple of weeks I may switch to a full body, 5x5 three times a week.

Gah...

t

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 Post subject:
PostPosted: Sat Feb 11, 2006 1:29 pm 
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Location: Canada
Start: 9:53am
Finish: 10:52am

Warm Up: Three minutes on the mini-trampoline

DB Squats (ATG): 20lbsx8/30lbsx8/50lbsx8 (weight in each hand)
Sissy Squats: 10lbsx8/25lbsx8/35lbsx8
Unilateral Squats: BWx8x3
BB SLDL: 65lbsx8/115lbsx8/205lbsx8
Side Plank: 2x30 seconds each side
Ant/Post Tilt: 2x?

Thoughts: Better than yesterdays workout. Different doing legs at home. Same numbers, just didn't quite feel the same as at the gym. I noticed I did one more movement last time, that might be the reason.

Overall, generally pleased with this and it seemed like a turn around from yesterday.

t

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 Post subject:
PostPosted: Sun Feb 12, 2006 12:41 pm 
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February 12th, 2006

Start: 9:26am
Finish: 10:32am

Warm Up: three minutes on mini-trampoline

SS:
Seated DB Press: 10lbsx8/25lbsx8/30lbsx8
DB Upright Rows: 10lbsx8/25lbsx8/30lbsx8
-----------------------------------------
Tri-Set:
Monkey Curls: 5lbsx8/10lbsx8/15lbsx8
DB Scarecrows: 5lbsx8/10lbsx8/15lbsx8
BO DB Flyes: 5lbsx8/10lbsx8/15lbsx8*
-----------------------------------------
Burns: 10lbsx70 seconds/10lbsx 60 seconds/10lbsx 60 seconds
Calf Raises: BWx50x3
Reverse Calf Raises: BWx30x3
Stomach Vacs: 3x60 seconds

Thoughts: *didn't get the DBs as high as I would have liked. Still, good workout in shoulders. Felt plenty of burn in the calves today too.

t

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 Post subject:
PostPosted: Mon Feb 13, 2006 2:11 pm 
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Cardio:

30 minutes on the eliptical...
Three minute cool down.
Burned a pile of calories.

t

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 Post subject:
PostPosted: Tue Feb 14, 2006 11:59 am 
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February 14th, 2006

Here's what I gol darn gone and dun...

Start: 8:00am
Finish: 8:55am

Warm Up: Three minutes on the eliptical

Chins (on Smith): 8/8/8
Supine Rows: 8/4/5
Seated Machine Rows: 60lbsx8/90lbsx8/120lbsx8
Behind The Neck Lat Pulldowns: 50lbsx8/70lbsx8/100lbsx8
Ball Xtns: 10lbsx10/15lbsx10/15lbsx10
EZ Bar Curls: 25lbsx8/45lbsx8/65lbsx6*
---------------------------------------
SS:
Prone DB Incline Curls: 10lbsx8/12lbsx8/15lbsx8
Prone DB Incline Hammer Curls: 10lbsx8/12lbsx8/15lbsx8
---------------------------------------
SS:
Reverse DB Curls: 10lbsx8/15lbsx8/25lbsx4
Tick Tocks: 25lbsx20/25lbsx20/25lbsx13

Thoughts: *6.5 actually. ha.... heck of a burn on the forearms. I was spent after the chins. That is likely why the supine rows were lower than last time. Overall, good workout. Three more to go before some workout time off!

t

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 Post subject:
PostPosted: Wed Feb 15, 2006 1:18 pm 
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Location: Canada
February 15th, 2006

Start: 7:44am
Finish: 8:35am

Warm Up: Three minutes on the eliptical

BB Bench: 70lbsx8/90lbsx8/160lbsx8
Chest Press (OH Grip): 60lbsx8/80lbsx8/130lbsx8
Inc. DB Flyes: 15lbsx8/25lbsx8/30lbsx8
Tricep Rope P-Downs: 7.5kgx8/12.5kgx8/17.5kgx8
Bench Dips (feet on ball): 10lbsx10x3
Ball Crunches: 15x3

Thoughts: This was much better than the last time I tried the Bench Press. I guess sometimes the body just wants to take a day off, even if the mind figures it shouldn't. I did drop a couple of movements as I had to cut some time short today. Pleased with today!

t

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 Post subject:
PostPosted: Thu Feb 16, 2006 1:32 pm 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
February 16th, 2006

Start: 8:05am
Finish: 8:52am

Warm Up: Three minutes on the eliptical

Leg Press: 180lbsx8/280lbsx8/530x8*
Smith Squat: 60lbsx8/80lbsx8/120lbsx8
Lunges: 15lbsx8/25lbsx8/35lbsx8
Unilateral Squats: BWx8x3
Ham Ball Curls: 15x3
Ant/Post/Lat Tilts: 15x2 each

Thoughts: *left heel was coming off the foot plate a bit... I love leg day. This was a good workout. For the hour I lost all 'bad' thoughts going on in my head and focused solely on the task ahead. It was a good morning.

t

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 Post subject:
PostPosted: Fri Feb 17, 2006 11:34 am 
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Joined: Mon Dec 19, 2005 11:01 pm
Posts: 418
Location: Canada
February 17th, 2006

Start: 8:08am
Finish: 9:04am

Warm Up: Three minutes on the eliptical

Shoulder Press: 30lbsx8/50lbsx8/90lbsx8
----------------------------------------
SS:
Arnie DB Press: 10lbsx8/15lbsx8/20lbsx8
Scott DB Press: 10lbsx8/15lbsx8/20lbsx8
----------------------------------------
SS:
BO DB Flyes: 5lbsx8/10lbsx8/15lbsx8
Monkey Curls: 5lbsx8/10lbsx8/15lbsx8
----------------------------------------
Smith Calf Raises: 70lbsx30x3
Reverse Smith Calf Raises: 70lbsx20x3

SS:
Ball Crunches: 15x3
Ball Obliques: 10lbsx15x3
----------------------------------------

Thoughts: This wraps up this four day split thing. I've never worked quite like this before, and though I liked it, I found it challenging working the body parts twice (1.5) times per week. I think it took it's toll (in a good way). This is like saying goodbye to a friend! Take some time off (slide in some cardio) and then get back at it. Right now my mood is saying a 5x5 full body routine, but that may change. I've also been thinking a high rep scheme as I haven't done one in a while. We'll see.

t

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 Post subject:
PostPosted: Mon Feb 20, 2006 10:56 am 
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I'm taking some weight time off... but I thought, heck, let's give some Deadlifts a go...

Warmup: Five minutes on the mini-trampoline

Deadlifts: 120lbsx10/165lbsx10/200lbsx8/255lbsx6/185lbsx4/115lbsx6

255 on reps is my best... I'm having a hard time typing.

Total weight moved: 7410 pounds.

Total time: 40 minutes.

t

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 Post subject:
PostPosted: Mon Feb 20, 2006 10:57 am 
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I'm taking some weight time off... but I thought, heck, let's give some Deadlifts a go...

Warmup: Five minutes on the mini-trampoline

Deadlifts: 120lbsx10/165lbsx10/200lbsx8/255lbsx6/185lbsx4/115lbsx6

255 on reps is my best... I'm having a hard time typing.

Total weight moved: 7410 pounds.

Total time: 40 minutes.

t

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Always tie up your shoes.


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