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  #11  
Old 03-16-2014
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Diet not com in bad. Needs some work.
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  #12  
Old 03-16-2014
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16/3/2014 @ 9:01am - 'Simple Sunday'

10 min row machine high intensity
15 mins bike - intermittent sprint every 60sec
20 mins walk on treadmil.
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  #13  
Old 03-16-2014
Bobbystealz Bobbystealz is offline
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Quote:
Originally Posted by Capadonna View Post
16/3/2014 @ 9:01am - 'Simple Sunday'

10 min row machine high intensity
15 mins bike - intermittent sprint every 60sec
20 mins walk on treadmil.
Good stuff bro. Those intermittent sprints are rough.
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  #14  
Old 03-20-2014
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Quote:
Originally Posted by Capadonna View Post
16/3/2014 @ 9:01am - 'Simple Sunday'

10 min row machine high intensity
15 mins bike - intermittent sprint every 60sec
20 mins walk on treadmil.
Nice. :)
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  #15  
Old 03-23-2014
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18/3/2014

Stationary bike 30mins
Elliptical 20mins
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  #16  
Old 03-23-2014
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19/3/2014

T-bar row: 12, 12, 10, 12 @ 50kg
Dead lifts: 12, 10, 10, 11 @ 50 kg
Bodyweight calf lift: 15(l) 15(r), 15(l) 15(r), 15(l) 15(r), 15(l) 15(r)
Barbell upright row: 12, 12, 10, 10 @ 25kg
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  #17  
Old 03-23-2014
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20/3/2013

30mins stationary bike - intermittent sprints
25mins treadmill.
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  #18  
Old 03-23-2014
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21/3/2014

15 mins treadmill
Dumbbell floor press: 15(r) 15(l), 15(r) 15(l), 15(r) 15(l), 14(r) 14(l), @ 17.5kg
dumbbell row: 15(r) 15(l), 15(r) 15(l), 14(r) 14(l), 15(r) 14(l) @ 20kg
Dumbbell squat: 20, 20, 20, 17 @ 30 kg
Barbell calf raises: 15, 15, 15, 15 @ 45kg
Leg-raises: 10, 10, 10, 10
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  #19  
Old 03-23-2014
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23/3/2014

10mins treadmill
5000m row machine
30mins bike
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  #20  
Old 03-23-2014
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Quote:
Originally Posted by Capadonna View Post
23/3/2014

10mins treadmill
5000m row machine
30mins bike
Nice cardio on a Sunday! :)


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