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Old 06-28-2007, 02:15 PM
Bahir Bahir is offline
Bahir is on a diet of scrambled eggs and CC
Light-Heavyweight
  
Join Date: Mar 2005
Location: Adelaide, Australia
Posts: 1,007
Default Re: Bahir\'s DUP journal
Ninth workout - lower body hypertrophy + abs

Deadlifts
140 kgs, around 8-9 reps (lost count after about two [img]/forum/images/graemlins/laugh.gif[/img])
140 kgs, 6 reps
130 kgs, 8 reps

Walking lunges
40 kgs, 2 sets, around 20 steps in total

Squats
80 kgs, 1 set, around 10 reps (didn't feel good)

Leg curls
60 kgs, 7 reps
45 kgs, 8 reps
30 kgs, 8-10 reps

Leg extensions
90 kgs, 7 reps
75 kgs, 8 reps
60 kgs, 10 reps

Hack squat mashine calf raises
around 150 kgs, 3 sets, around 10 reps

30 minutes of cardio

abs
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