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  #1  
Old 02-05-2012, 07:20 PM
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Default MI40 - page 2 onwards :)

Last nights workout

Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
9 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg (+5 forced reps)
4 forced reps - 110kg

Machine Press
Drop set - 100kg down to 10kg 6 reps per set

Dumbbell Flys
10 reps - 40kg
10 reps - 50kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
6 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg
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  #2  
Old 02-06-2012, 11:01 AM
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Deadlift
10 reps - 100kg
10 reps - 140kg
4 reps - 180kg
1 rep - 200kg

Incline Dumbbell Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 70kg

Wide Grip Pulldowns
10 reps - 20kg
Pyramid set +10kg - to failure upto 70kg - back down to 10kg

Pull ups
10 reps - assisted
10 reps - assisted
10 reps - assisted

Machine Rows
10 reps - 20kg
10 reps - 50kg
10 reps - 100kg

Good Mornings
12 reps - 40
12 reps - 60kg
10 reps - 80kg

Abs Tri set
2 sets
20 reps - crunche
10 reps leg raises
10 reps leg twists

bear with me a while.. endurance at minute sucks after strength cycle (weight doesnt include bar)
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  #3  
Old 02-06-2012, 01:25 PM
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Logged in, try to stay with it this time.
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #4  
Old 02-06-2012, 01:48 PM
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Quote:
Originally Posted by Commander View Post
Logged in, try to stay with it this time.
haha went utterly awol!!! as in 282lb!!!! bad times..
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  #5  
Old 02-06-2012, 11:00 PM
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Squats
50reps - 60kg
50reps - 60kg
2reps - 150kg
2rep - 150kg

Leg Extensions
15reps - 20kg
15reps - 30kg
15reps - 50kg
4reps - 70kg

Hamstring Curls (DB)
15reps - 10kg
15reps - 25kg

Dumbbell Lunges
15reps - 20kg
15reps - 20kg

Calf Raises
15rep - 150kg triple set
15rep - 150kg triple set

heightened Calf Raises
10reps-130kg triple set
10reps-130kg triple set

Reverse Calf Raises
15reps - 130kg triple set
15reps - 130kg triple set

triple set - weight - bodyweight - weight
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  #6  
Old 02-08-2012, 08:54 AM
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Barbbell Press
12reps - 20kg
12reps - 40kg
4reps - 60kg

Lateral Raises
50reps - 10kg
50reps - 10kg
10reps - 20kg
4reps - 50kg

Rear Raises
10reps - 30kg
10reps - 50kg
4reps - 60kg
Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
4reps - 90kg

Seated Lateral Raises
10reps - 10kg
10reps - 20kg

Shrugs
10reps - 30kg
15reps - 120kg
15reps - 120kg
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  #7  
Old 02-10-2012, 08:58 AM
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Calves & Abs (Giant Set)

Crunches
20reps
20reps

Leg Raises
10reps
10reps

Twisting Leg Raises
10reps
10reps

Calf Raises
50rep - 110kg triple set
50rep - 110kg triple set
15rep - 150kg triple set
15rep - 150kg triple set

Reverse Calf Raises
15reps - 130kg triple set
15reps - 130kg triple set

triple set - weight - bodyweight - weight
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  #8  
Old 02-12-2012, 11:07 PM
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Incline dumbbell press
12 reps - 20kg
10 reps - 50kg
10 reps - 70kg
10 reps - 80 kg

Bench Press
10 reps - 50kg
10 reps - 70 kg
2 reps - 90kg (+5 forced reps)
4 forced reps - 110kg

Machine Press
10reps-40kg
10reps-80kg
10reps-90kg

Dumbbell Flys
10 reps - 40kg
10 reps - 50kg

Decline Dumbbell Press
12 reps - 20kg
12 reps - 50kg
10 reps - 70kg

Machine Flys
12 reps - 10kg
12 reps - 30kg
12 reps - 40kg
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  #9  
Old 02-14-2012, 09:41 AM
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13-02-12

Squats
30reps - 60kg
30reps - 60kg
2reps - 150kg
2rep - 150kg

Leg Extensions
15reps - 20kg
15reps - 30kg
15reps - 50kg
6reps - 70kg

Hamstring Curls (DB)
50reps - 10kg
50reps - 10kg
10reps - 25kg

Dumbbell Lunges
15reps - 20kg
15reps - 20kg

Calf Raises
15rep - 150kg triple set
15rep - 150kg triple set

heightened Calf Raises
10reps-130kg triple set
10reps-130kg triple set

Reverse Calf Raises
15reps - 150kg triple set
15reps - 150kg triple set

triple set - weight - bodyweight - weight
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  #10  
Old 02-14-2012, 10:05 PM
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Barbbell Press
30reps - 30kg
30reps - 30kg
10reps - 50kg
4reps - 60kg

Lateral Raise
10reps - 10kg
10reps - 10kg
10reps - 20kg
4reps - 50kg

Rear Raises
10reps - 30kg
10reps - 50kg
10reps - 70kg
Seated Press
10reps - 20kg
10reps - 50kg
10reps - 80kg
10reps - 90kg

Seated Lateral Raises
10reps - 10kg
10reps - 20kg
10reps - 20kg

Shrugs
10reps - 30kg
15reps - 160kg
15reps - 160kg
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