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  #21  
Old 03-07-2011
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Tuesday 15th feb 2011 - arms

General warm-up
Laterals

12s x 20
2 x 12s x 10

Trap raises:

3 x 12 x 6 ea arm

Chins: palms touching

3 x bw x 8

Machine overhead press:

2 x 4 x 10
2 x 5 x 10
6 x 4 x 10

Workout:
Dumbbell curl:

35s x 10
35s x 8
40s x 6
50s x 5
50s x 6
50s x 6
70s x 5
70s x 4

Standing cable curls:

2 x 4 plates: 10 reps
2 x 4 x 8 reps
4 plates: 6 reps

One-arm dumbbell french press:
3 x 20 x 15 ea


Dumbbell french press:
80 x 8
80 x 8
80 x 12

Decline crunch + single-leg calf raise:

5 sets: Bw x 20 crunches + bw x 10 calf raises per leg

Knee-ins:

3 sets: bw: 20 reps ea

Db swings/snatches: 50 lb dumbbell: 5 mins
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  #22  
Old 03-07-2011
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Wednesday 16th february 2011 - legs

Towell pull-up:

3 sets: bodyweight: 6 reps ea set


Barbell front squat:

135 x 6 ass-to-ground

^^aborted doing squats completely after rep 6...didn't feel right


Laying leg curls:

3 x 100 lbs: 15 reps ea
3 x 120 lbs: 8 reps ea
3 x 150 lbs x 5

Standing single-leg curl:

3 x 4 plates x 15 reps ea


Reverse leg-press:

Bare machine x 10 ea leg
3 sets: 90 lbs: 10 reps ea leg ea set

^^laying facedown on leg press station...somewhat akin to a 'glute blaster')

V-squat:

180 x 15
180 x 15
270 x 12
450 x 6

Smith stiff-leg deadlift:

2 x 105 x 12 reps


Single-leg Cable Romanian deadlift:

3 x 2 plates: 6 reps ea set

^^was mad difficult to balance on one leg...glutes and hams were screaming!

Towel pull-up:

bodyweight: 6 reps
bodyweight: 4 reps

Chins:

3 x bw x 5
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  #23  
Old 03-07-2011
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And yes Tommy, I *am* doing chins on leg day.

Gets the shoulders stretched for squatting... and, extra back width never hurt anyone
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  #24  
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Thursday 17th feb 2011 back

V bar pull down
8 plates x 20
8 plates x 15
3 sets x 8 plates x 10

Wide low pulley row:

2 sets x 6 plates x 15
2 sets x 8 plates x 10
2 sets x 6 plates x 12

Behind the neck pulldown:

3 sets x 8 plates x 12
2 sets x 8 plates x 10

One-arm db row:

3 sets x 80 lb dumbbell: 8 reps ea
110 db x 6ea

One-arm dumbbell shrug:

3 sets x 80 x 12ea
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  #25  
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Saturday 19th feb 2011

Overhead press: starting w/ hang clean

Bar x 20
Bar x 15
135 x 8
135 x 8
185 x 4
205 x 2
225 x 1
245 x 0 (could not get it cleaned)
245 x 0 (could not get it cleaned)
225 x 1

Deadlifts

3 sets x 225 x 10
2 sets x 315 x 8

Comments: tried not to push here so as to avoid irritating back (too much)

Decline bench:

2 sets x 135 x 10*
205 x 5
2 sets x 205 x 8

*bar fell out of hands and landed on chest. Bruised pecs at start of set.


Behind the neck pull-up:

3 sets x bodyweight: 5 reps ea


Barbell front squat:

135 x 6
2 sets x 225 x 3 (pause and hold in bottom)
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  #26  
Old 03-07-2011
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Monday 21st feb 2011

Machine overhead press

3 sets x 4 plates x 20
2 sets x 7 plates x 8
9 plates x 5

Behind-the-neck pull-ups

3 sets x bw x 5reps
Bw x 8 (4 reps +4 w/ assistance)

Arnold press:

50s x 12
50s x 8
50s x 6

Push-press

135 x 5
185 x 3
185 X 2

Db lateral raise:

20s x 15
20s x 12
20s x 10

One-arm dumbbell upright row:

3 sets x 35 x 8 ea arm


Machine shrug:

10 plates x 20
12 plates x 10
14 plates x 10

Barbell calf:

135 x 25
225 x 15
315 x 10
405 x 6
2 sets x 315 x 10
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Tuesday 22nd feb 2011

"Chest"

General warm-up: 5 mins (laterals, front raises, tricep pressdowns, facepulls)

Decline fly:

2 sets x 35s x 20
3 sets x 50s x 10

Decline barbell press:

3 sets x 185 x 8 reps

Low-Incline db press:

80s x 8
80s x 8
80s x 8 (6 + 2 w/ spots)

Push-ups: 100 reps

Cable cross-over:

3 sets: 5 plates: 15 reps
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  #28  
Old 03-07-2011
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Wednesday 23rd feb 2011

"Back"

Dumbbell pullover:

50lb db x 30reps
3sets x 75lb db x 15 reps ea

Low pulley row: V handle

3 sets x stack x 12


T-bar row: v handle

105 x 15
2 sets x 140 x 8
2 sets x 105 x 10

(w/ pause and hold @ peak contraction)

One-arm dumbbell row:
2 sets x 90 lb dumbbell: 8 reps ea arm ea set
110 lb dumbbell: 6 reps ea


Lat pull down: v handle

8 x 10
2 sets x 10 x 8

Lat pulldown: close-grip...palms facing up

8 x 12
2 sets x 10 x 8

w/ pause and hold at peak contraction
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Thursday 24th feb 2011 - legs

Good mornings

Bar x 15
3 sets x 95 x 15
145 x 8

Hyperextentions**

Bw x 20
45 x 10
45 x 12

**Body parallel to floor

V Squat:

360 x 8
450 x 8
630 x 8
720 x 5
630 x 8

some knee soreness manifested here

Laying leg curls:

100 x 15
2 sets x 150 x 6

Barbell calf raise:

225 x 20
225 x 20
225 x 20**
225 x 20**
225 x 20

**staggered stance: one leg in front the other...switching lead leg mid-set


Seated calf: free weight**

45 x 50 reps
90 x 50 reps**
90 x 50 reps**
90 x 50 reps ***
90 x 50 reps ***

**did these without a machine. Just sat on a bench w/ 45lb plates in my lap and a box resting under the balls of my feet.

***these I did with my feet flat on the floor. Much more intense contraction...and legs literally shook after.

^^could've handled more weight...but loading/unloading/stabilizing was rough-going.


Decline sit-up
1 set: Bw x 30
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Monday 28th feb 2011

Chest

General warm-up- 180 degree laterals:

10s x 20
12s x 12
15s x 10

Workout:
Flat fly:

50s x 15
50s x 15
65s x 8
75s x 6
75s x 6

Decline bench:

3 sets x 185 x 8

Incline DB:

75s x 10
2 sets x 75s x 8

Push-ups: 100 reps (4 sets x bw x 25 reps)


Machine bench:

1/2 stack x 10
1/2 stack x 8
1/2 stack x 6


Cable crossover:

5 plates x 20 reps
7 plates x 15 reps
9 plates x 10 reps

Smith throat prone:

2 sets: 105 x 15
105 x 20

Seated calf: plates in lap...feet on floor

90 x 50
135 x 30
225 x 30

Dynamic calf raise: weighted jumping

3 sets x 90 x 12
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