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#31
01-13-2012, 03:25 AM
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ezbar curls
40x10 70x5x3 alt. dumbbell curls 15x5x3 front delt lifts 10x10x5 rear delt lifts 85x5x2 105x5x3 side lat lifts 10x25 10x10 10x20 10x15 super set w/ calf raises 20x5 rev calf raise 10x5 skull crushers 40x10 50x5x2 70x5x2 20 mins eliptical 
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#32
01-13-2012, 04:19 PM
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deadlifts
100x5x2 105x5x3 bent over rows 85x5x2 105x5x2 incline bench 75x5x1 85x5x1 105x5x3 shrugs 50x30x1 50x25x1 70x25x1 70x30x1 Superset w/ lunge walk (bw) quick and sloppy workout today, but I need to leave for a weekend trip snowboarding and don't want to be sore. NOTE* I've been doing these light weights for about 3 weeks now, focusing on form and easing myself into the program so I don't get injured. Next week I need to start lifting some real weights.
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#33
01-16-2012, 07:02 PM
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Mon 1/16
5 mins eliptical warmup close grip bench 95x5x2 105x5x2 115x5 shoulder press 105x5 75x5x2 80x5x2 drag curls 55x5 60x5 70x5x3 lateral dumb raise 10x15 10x10 10x12 10x15 dumb calf raise 50x30x2 50x25 50x20 50x25 super set reverse calf raise bwx20x2 bwx15 bwx10 bwx15 rear delt row 70x5x2 90x5 100x5x2 5 mins sprints
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#34
01-18-2012, 01:59 AM
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1/17
squats 125x5x2 155x5x3 bench 105x5x1 125x5x3 135x5x1 pulldown w/ 65 lb band x30 x20 x25 leg curls 45x15 45x10 45x12 superset w/ shrugs 50x30 50x20 50x15 50x25 10 mins jogging
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#35
01-18-2012, 07:06 PM
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45 min. walk jog...that's it for me today, no sleep last night.
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#36
01-20-2012, 02:33 AM
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1/19
ezbar curls 70x5x5 superset w/ alt dumbbell curls 10x10x2 10x5x2 10x6 Tried heavier but couldn't keep form skullcrushers 70x6x2 75x5x3 front delt raises 10x10x2 10x12 10x10 barbell calf raise 35x30 35x25 35x30 35x20 35x25 superset/reverse calf raise bwx20 bwx15 bwx20 bwx15x2 lat dumbbell raise 10x15 10x10 10x12 10x10 rear delt raise 75x5x2 95x5x2 100x5 5 mins eliptical fast jog arms burn like crazy after workout.
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#37
01-20-2012, 09:59 PM
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1/20
bent over rows 100x5x3 110x5x2 deadlifts 125x5x3 145x5x2 incline bench 105x5x2 115x5x2 125x5 shrugs 50x30 50x25 50x15 50x25 superset w/ lunges bwx14x5 20 mins mountain jog on eliptical another week done!
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