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PostPosted: Wed Jan 05, 2011 8:47 am 
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Posts: 719
Tue 04 Jan 11

BB Row
044 x 20
066 x 15
088 x 10
110 x 10
132 x 10
154 x 10
176 x 6 + 132 x 7

BB T-bar Row
1p x 10
2p x 10
3p x 10
4p x 4.9 + 3p x 9

DB Row
63 x 15/15
83 x 12/12
83 x 11/11
83 x 10/10 + 63 x 6/8

Reverse Crunch
20
13
10

46min


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 Post subject:
PostPosted: Wed Jan 05, 2011 8:55 am 
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Wed 05 Jan 11

Squat
044 x 10
088 x 10
132 x 10
176 x 10
220 x 10
264 x 10
308 x 10
352 x 6

BB Lunge
44 x 20
88 x 20
88 x 20

Straight-leg Deadlift
044 x 10
088 x 10
132 x 10
176 x 10
198 x 7

Step-up
BW x 15/15 + BW x 15/15

49min

I tried to do glute-ham raise with a BB and a mat but failed terribly.


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 Post subject:
PostPosted: Sat Jan 08, 2011 12:19 am 
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Posts: 719
Thu 06 Jan 11

BB Incline Bench Press
044 x 20
066 x 15
088 x 10
110 x 10
132 x 10
154 x 6 + 132 x 6
132 x 6

DB Incline Bench Press
43 x 10
49 x 10
53 x 10
59 x 8
59 x 7

DB Fly
19 x 15
19 x 10
19 x 10

DB Seated Lateral Raise
9 x 18
9 x 15
9 x 14

DB Incline Lateral Raise
9 x 9/12
9 x 9/11
9 x 10/11

Push-up
15

40min


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 Post subject:
PostPosted: Sat Jan 08, 2011 12:30 am 
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Posts: 719
Fri 07 Jan 11

Chin-up
BW x 8.9
BW x 6
BW x 5
BW x 5
BW x 4
BW x 3
BW x 3
BW x 3

BB Curl
44 x 15
66 x 11
66 x 7.5 + 44 x 12

DB Incline Curl (alternate)
19 x 24
19 x 28

DB Preacher Curl
13 x 15/15
13 x 10/9

42min

I got more pump when I don't count the reps and sets, just do various of of curls in circuit like last Saturday.


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 Post subject:
PostPosted: Sat Jan 08, 2011 12:34 am 
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Sat 08 Jan 11

Squat
044 x 10
132 x 8
220 x 6
308 x 4

352 x 10
352 x 8
352 x 7
352 x 7

Front Squat
209 x 10
209 x 10
209 x 10
209 x 10

43min


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 Post subject:
PostPosted: Sun Jan 16, 2011 10:25 pm 
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Posts: 719
Sun 09 Jan 11

Straight-leg Deadlift
044 x 10
044 x 10
088 x 8
132 x 6
176 x 4

198 x 10
198 x 10
198 x 8
198 x 8

Good-morning
088 x 5
132 x 5
165 x 10
165 x 10

39min


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 Post subject:
PostPosted: Sun Jan 16, 2011 10:36 pm 
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Posts: 719
Mon 10 - Thu 13, Jan 11

Went to a seminar for the whole week. The resort is nice but the fitness room there sucks, with only several machines and treadmills, so I did some circuits and swim everyday.


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 Post subject:
PostPosted: Sun Jan 16, 2011 10:53 pm 
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Posts: 719
Sat 15 Jan 11

Squat
044 x 10
132 x 8
220 x 6
308 x 4
352 x 10
352 x 8
352 x 7
352 x 6

Front Squat
209 x 10
209 x 10
209 x 10
209 x 10

Straight-leg Deadlift
044 x 10
044 x 10
088 x 8
132 x 6
176 x 4
198 x 10
198 x 9
198 x 7
198 x 7

62min


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 Post subject:
PostPosted: Sun Jan 16, 2011 11:14 pm 
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Posts: 719
Sun 16 Jan 10

BB Bench Press
044 x 20
088 x 10
132 x 6
154 x 4
176 x 10
176 x 7
176 x 6
176 x 5 + 132 x 6

DB Bench Press
43 x 10
53 x 10
53 x 8
53 x 7
59 x 6

BB Incline Bench Press
044 x 20
088 x 8
132 x 3
143 x 3
110 x 3
110 x 3
My front delts gave up on me.

DB fly
19 x 13
19 x 11
23 x 7
23 x 6

BB Lying Triceps Extension + BB Close Grip Bench Press
44 x 15+15
66 x 6+6
66 x 7+5

DB Kickback
13 x 15/15
23 x 15/15
23 x 15/15 + 13 x 12/12

70min


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 Post subject:
PostPosted: Wed Jan 19, 2011 8:56 pm 
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Posts: 719
Mon 17 Jan 11

My front delts are sore as hell, much much more than my pecs. I'm gonna start with DB bench first next chest workout and see how it goes.

BB Row
044 x 20
088 x 10
132 x 6
154 x 4
176.0 x 10
181.5 x 9
187.0 x 7
192.5 x 6 + 154 x 10

TBar Row
1p x 10
2p x 8
3p x 6
4p x 4
5p x 5
5p x 5
5p x 6 + 4p x 15
5-plates is much heavier than 4-plates.

Chin-up
BW x 6
BW x 5
BW x 4
BW x 3

DB Row
73 x 12/12
83 x 12/12
83 x 11/11
83 x 11/13 + 73 x 7/7

60min


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 Post subject:
PostPosted: Wed Jan 19, 2011 9:34 pm 
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Tue 18 Jan 11

Front delts are still very sore.

BB Seated Press (didn't lockout)
044 x 20
066 x 10
088 x 6
110.0 x 12
115.5 x 7
121.0 x 6
126.5 x 5

DB Press
39 x 10
43 x 7
43 x 8
43 x 8
43 x 6

DB Upright Row
33 x 12
39 x 8
39 x 7
39 x 6.5

DB Lateral Raise
09 x 17/17
13 x 8/8 + 09 x 12/12
13 x 7/6 + 09 x 9/9
09 x 12/14
09 x 10/8

DB Shrug
83 x 30
83 x 17
My neck and traps felt fine, so I give it a try.

59min


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 Post subject:
PostPosted: Wed Jan 19, 2011 9:57 pm 
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Posts: 719
Wed 19 Jan 11

Got a good sore in my lateral delts. I rarely had it.

Deadlift
132 x 10
220 x 6
308 x 4
352 x 7
I shouldn't have done this. My traps haven't fully healed yet. Although they felt fine before but the pain came back after I finished the last sets.

BB Curl + DB Alternate Incline Curl
44 x 20
66 x 13 + 19 x 18
66 x 9 + 19 x 16
66 x 8 + 19 x 14

DB Preacher Curl
13 x 15/17
13 x 13/13

Reverse Crunch
25
12
10

41min

I'm going on vacation tomorrow. That's why I squeeze in my workouts this week.


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 Post subject:
PostPosted: Tue Jan 25, 2011 9:01 pm 
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Posts: 719
Mon 24 Jan 11

Squat
044 x 10
132 x 8
220 x 6
308 x 4
352 x 10
363 x 6
374 x 4
374 x 4
My form must have broke, my lower back felt very stiff after these.

Front Squat
209 x 10
220 x 10
231 x 10
231 x 10

Straight-leg Deadlift
044 x 10
088 x 8
132 x 6
176 x 4
198 x 10
198 x 9
198 x 8
198 x 8

60min


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 Post subject:
PostPosted: Tue Jan 25, 2011 9:13 pm 
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Posts: 719
Tue 25 Jan 11

DB Bench Press
23 x 15
43 x 10
53 x 15
59 x 12
63 x 9
69 x 6
69 x 5
53 x 8

BB Incline Bench Press
088 x 10
110 x 8
132 x 6
137.5 x 3.5
132 x 5 + 110 x 5
110 x 5

DB fly
23 x 10
25 x 8
25 x 6
13 x 15

BB Lying Triceps Extension + BB Close Grip Bench Press
44 x 15
66 x 7+8
66 x 4+7
44 x 14+10

DB Kickback
13 x 15/15
23 x 15/15
23 x 13/13 + 13 x 14/14

74min

Changing the weight of the DBs every set is somewhat annoying.


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 Post subject:
PostPosted: Thu Jan 27, 2011 8:37 pm 
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Posts: 719
Wed 26 Jan 11

My pecs get a good sore. DB Bench works better than BB Bench.

Reverse Crunch
27
13

V-up
15
10


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