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  #91  
Old 08-15-2011
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Tuesday 5th april 2011

General warm-up: lateral raise

Decline bench:

135 lbs x 15 reps
135 lbs x 12 reps
135 lbs x 12 reps
155 lbs x 12 reps
155 lbs x 12 reps
185 lbs x 8 reps
185 lbs x 8 reps
185 lbs x 6 reps
185 lbs x 6 reps
185 lbs x 6 reps

Decline fly:

50 lb dumbbells: 15 reps
50 lb dumbbells: 12 reps
50 lb dumbbells: 12 reps
50 lb dumbbells: 10 reps

Decline crunch

Bodyweight x 15 reps
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  #92  
Old 08-15-2011
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Wednesday 6th april 2011

"Legs"

General warm-up:
Hip mobilization
Leg lifts
Single-leg leg extension: 5 sets: light weight: 10 reps eam leg

Hyper-extension:
3 sets: bodyweight 20 reps ea set

Abductor:
120 lbs x 30 reps
150 lbs x 30 reps
170 lbs x 20 reps
170 lbs x 20 reps


Workout:

Laying leg curl:

3 sets: 80 lbs: 20 reps
3 sets: 120 lbs: 8 reps


Wide barbell squat:

3 sets: 135 lbs x 6 reps
225 lbs x 4 reps (pain in strained right hamstring)
315 lbs x 4 reps

Barbell walking lunge:

2 sets: 95 lbs: 2 lengths of aerobic room (approx 9-10 steps ea leg)
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  #93  
Old 08-15-2011
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Saturday April 9th 2011

"Back"

Fasting for 3 days. 3:05pm - no meal yet for the day

Lat pulldown:

8 plates: 15 reps
8 plates: 15 reps
8 plates: 15 reps

10 plates: 10 reps
10 plates: 10 reps
10 plates: 10 reps

12 plates: 6 reps
12 plates: 6 reps
12 plates: 6 reps

Really started to get my groove later in the workout. Proper Elbow/shoulder/wrist alignment really started to happen

One-arm torso-angled cable row:

4 plates: 12 reps ea
4 plates: 10 reps ea
4 plates: 10 reps ea


Motorcycle row:
3 sets: 8 plates: 10 reps

Behind the neck pull down

8 plates: 12 reps
8 plates: 10 reps
8 plates: 12 reps

One-arm dumbbell row:
3 sets: 90 lb dumbbell: 6 reps ea

^^much lighter than I'm accustomed going. Truthfully tho, I was tired. Also, didn't have my straps or belt...so didn't push it any further

End time: 3:55pm
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  #94  
Old 08-15-2011
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Monday 11th april 2011

"Chest/bis"

Lateral raises: 10s x 30 reps - warm-up

Workout:
Decline fly:

2 sets: 50 lb dumbbells: 12 reps ea
Set 3: 70 lb dumbbells: 8 reps

Flat fly:

70 lb dumbbells: 6 reps
80 lb dumbbells: 6 reps
90 lb dumbbells: 5 reps

Incline fly:
3 sets: 70 lb dumbbells: 6 reps ea

Decline bb press:
135 lbs x 10 reps
185 lbs x 6 rep
185 lbs x 6 rep

Push-ups: on knuckles
Bw x 20
Bw x 15
Bw x 10
Bw x 15
Bw x 15

Behind-the-neck pull-up:
3 sets: bodyweight: 6 reps ea


Cable curl:
3 sets: 4 plates: 15 reps ea set
2 sets: 6 plates: 6 reps ea set


One-arm dumbbell preacher:
3 sets: 35 lb dumbell: 6 reps ea arm
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  #95  
Old 08-15-2011
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Thursday 14th april 2011

"Hamstring/abs"

9:10pm - 9:40pm

Laying leg curl + decline sit-up:

100 lbs x 20 reps | bodyweight x 15 reps
100 lbs x 16 reps | bodyweight x 15 reps
100 lbs x 15 reps | bodyweight x 15 reps
120 lbs x 8 reps | bodyweight x 15 reps
120 lbs x 12 reps | bodyweight x 15 reps

RDL + reverse crunch:
135 x 15 | bw x 15
135 x 15 | bw x 15
225 x 12 | bw x 15
315 x 4 | bw x 15

SLDL on 6" block:

3 sets: 135 lbs x 12 reps
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  #96  
Old 08-15-2011
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Friday 15th April 2011

"Delts"

9:10-10 pm

Machine overhead press:

3 plates x 15 reps (warm-up)
3 plates x 15 reps (warm-up)
3 plates x 15 reps (warm-up)
4 plates x 10 reps (warm-up)
4 plates x 10 reps (warm-up)
4 plates x 10 reps* (warm-up)
6 plates x 10 reps
7 plates x 10 reps
8 plates x 8 reps
9 plates x 8 reps
10 plates x 6 reps

*got a twinge like a strain on the 1st rep here. No idea why :'(

Arnold press:
3 sets: 50 lb dumbbells: 13 reps

Machine shrug + dumbbell lateral raise:

Set 1: 8 plates x 25 reps | 15 lb dumbbells x 10 reps
Set 2: 10 plates x 20 reps | 15 lb dumbbells x 10 reps
Set 3: 12 plates x 20 reps | 15 lb dumbbells x 15 reps

Bent lateral raise:
35 lb dumbbells: 12 reps
35 lb dumbbells: 12 reps
35 lb dumbbells: 12 reps

Very close-grip Tricep pressdown:
3 plates x 20 reps (warm-up)
3 plates x 20 reps (warm-up)
4 plates x 20 reps (warm-up)
5 plates x 15 reps
6 plates x 12 reps
6 plates x 12 reps
6 plates x 12 reps
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  #97  
Old 08-15-2011
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Saturday 16th April 2011

"Back + biceps + calves"

General warm-up:

Facepulls: palms facing

2 plates: 30 reps
3 plates: 20 reps
3 plates: 20 reps
4 plates: 20 reps

V-bar pull-down:
8 plates: 15 reps
10 plates: 10 reps
12 plates: 10 reps


Kneeling rope pulldown:
3 sets: 8 plates: 8 reps each

Barbell row:
225 lbs x 10 reps
315 lbs x 8 reps
275 lbs x 10 reps

**light weight baby!

One-arm db row:
115 lb dumbbell: 10 reps ea
125 lb dumbbell: 10 reps ea

**used belt + straps here. Felt like a walk in the park.

Low pulley row: v-handle bar
8 plates: 15 reps
12 plates: 8 reps

Chins: pinkies touching
Bodyweight: 6 reps
Bodyweight: 6 reps

One-arm dumbbell preacher curl:
25 lb dumbbell: 8 reps ea
25 lb dumbbell: 6 reps ea
25 lb dumbbell: 6 reps ea

Standing cable curl:
5 plates: 10 reps
5 plates: 8 reps
5 plates: 10 reps


Horizontal calf-press:
3 sets: 20 plates: 10 reps ea

V-squat calf raise:
3 sets: 320 lbs x 15 reps**

**w/ ballistic stretching between sets

Bodyweight single-leg calf raise:
3 sets: 15 reps ea leg


Single-leg Seated calf raise:**

90 lbs: 30 reps ea leg
90 lbs: 20 res ea leg

**used free weights instead of a machine here.

Incline reverse crunch: 60 degree incline

Bodyweight: 10 reps
Bodyweight: 12 reps
Bodyweight: 12 reps
Bodyweight: 20 reps
Bodyweight: 15 reps**

**started to feel fatigue here...probably related to low blood sugar. So decided to bring the session to a close
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  #98  
Old 08-15-2011
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Narkissos Narkissos is offline
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Tuesday 19th april 2011

"Quads"

9:15pm-10pm

General warm-up:

Vertical leg press: laying on floor (using machine benchpress station)

8 plates: 30 reps
10 plates: 25 reps
12 plates: 20 reps
14 plates: 15 reps

Workout
V-squat:

180 lbs: 25 reps (knee pain)
270 lbs: 20 reps (backing machine)**
360 lbs: 15 reps 20 reps (backing machine)**

**as knee-manifested on the first set, I decided to change my execution. Did subsequent set backing the machine. Hips dipped a lot more, so lower back/glutes got more work. Deeper ROM, but less knee stress. Harder overall

Barbell front squat: ass-to-calves

225 lbs: aborted set**
225 lbs: aborted set**
225 lbs x 3 reps
225 lbs x 3 reps
225 lbs x 3 reps

**left shoulder's inflamed...and so is right wrist. So none of the grips worked. All hurt like a motherfucker. In the end I had to start with an olympic grip on the 3rd set...and switch to the standard arms crossed grip on the descent.

Barbell step-up: 6" block

225 lbs: 10 reps ea leg
225 lbs: 10 reps ea leg
225 lbs: 10 reps ea leg

**shorter than I'd usually go ROM-wise. Felt more productive however.
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  #99  
Old 08-15-2011
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Wednesday 21st april 2011

"Push"

Warm-up:

2 laps: walking/jogging around gymnasium complex

Face-pulls
3 plates: 30 reps
3 plates: 30 reps
3 plates: 30 reps
4 plates: 20 reps
5 plates: 20 reps
6 plates: 15 reps

Workout:
Decline fly:
50 lb dumbbells: 15 reps** (warm-up)
50 lb dumbbells: 15 reps** (warm-up)
50 lb dumbbells: 12 reps (warm-up)

70 lb dumbbells: 6 reps
70 lb dumbbells: 6 reps
70 lb dumbbells: 6 reps

90 lb dumbbells: 6 reps

**pronounced left shoulder pain tru-out

Flat dumbbell fly:

90 lb dumbbells: 4 reps
90 lb dumbbells: 4 reps
70 lb dumbbells: 10 reps

Machine shrug:
12 plates: 15 reps
14 plates: 15 reps
16 plates: 10 reps

Low-incline bb press:

135 lbs x 12
155 lbs x 8
175 lbs x 4

Behind-the-neck pull-up:

Bodyweight: 5 reps
Bodyweight: 5 reps
Bodyweight: 5 reps
Bodyweight: 5 reps
Bodyweight: 5 reps

Barbell overhead press:

2 sets: Bar x 15

95 lbs x 12 reps
95 lbs x 12 reps
115 lbs x 8 reps
135 lbs x 6 reps

Curl to Arnold Press:

35 lb dumbbells: 10 reps
35 lb dumbbells: 10 reps
35 lb dumbbells: 10 reps

Close-grip tricep pressdown:

4 plates: 20 reps
5 plates: 20 reps
6 plates: 15 reps

One-arm db french press:

Set 1: 25 lb dumbbell: 8 reps ea arm
Set 2: 35 lb dumbbell: 4 reps ea arm; 25 lb dumbbell: 4 reps ea arm (drop set)
Set 3: 35 lb dumbbell: 4 reps ea arm; 25 lb dumbbell: 4 reps ea arm (drop set)

Laying one-arm dumbbell extensions:

3 sets: 20 lb dumbbell: 15 reps eam arm
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Got a question for me? Ask --> Here!

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  #100  
Old 08-15-2011
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Join Date: Feb 2007
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23rd April 2011

9:45-10:17am

"Upper-Back"

Pulldowns:
3 sets: 8 Plates x 20 reps

Reverse-grip pulldown:
8 plates: 10 reps
10 plates: 8 reps
12 plates: 8 reps

V-bar pulldown:
3 sets: 12 plates: 6 reps

One-arm cable row:
4 plates: 10 reps ea
5 plates: 8 reps ea
6 plates: 8 reps ea

Straight-arm pulldown:
3 plates: 15 reps
4 plates: 15 reps
5 plates: 8 reps

Kneeling single-arm pulldown:
4 plates: 15 reps ea
5 plates: 10 reps ea
6 plates: 6 reps ea
__________________
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DISGUSTING ass-kicking conditioning workouts: 1 2 3 4 5 6 7 8 9 10 11
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