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  #11  
Old 12-19-2001, 10:23 PM
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12/19/01 LEG DAY

Deadlifts
310 x 8
310 x 8
340 x 6
340 x 6

Leg Curls
4 sets of 10

Front Squats
185 x 5
185 x 5
185 x 5
185 x 5 dropped the weight to 135 and did 15 back squats.

Leg Extensions
80 x 20
100 x 15
110 x 12

Will do calves tomorrow too tired after that workout.
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  #12  
Old 12-21-2001, 07:11 PM
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12/21/01
Shoulders and Tri's

shoulders
Seated Dumbell Press
35's x 10 warm up
45's x 10 warm up
65's x 8
70's x 8
70's x 8
80's x 6

Seated Behind the Neck press
135 x 10
145 x 6
135 x 9

Later Raises
3 x 12 w/20lb dumbells

Triceps.
Overhead dumbell extensions
3 sets (70lb x 10)

Dips
3 x 12 @ BW

Overhead cable extensions
4 x 10
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  #13  
Old 12-23-2001, 05:57 AM
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12/22/01 Back and Traps

Neutral Grip Pull Ups
10 x Body Weight (BW)
08 x BW + 25lbs
07 x BW + 35lbs
10 x BW

Pull over Machine Super Setted with Straight arm press downs
3 x 10

Seated Cable Rows (wide neutral Grip)
120 x 10
140 x 08
150 x 07
140 x 08 + 120 x 6 + 100 x 6

One Arm dumbell Rows
70lb x 8
80lb x 5
70lb x 7
70lb x 7

Hang Clean
135 x 8
135 x 8

Barbell Shrugs
185 x 8
185 x 8

Wide grip upright rows on smith machine
135 x 10
135 x 10
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  #14  
Old 12-25-2001, 02:34 AM
Got2HateGymMorons Got2HateGymMorons is offline
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I like the emphasis on the squats for leg day - good job!
  #15  
Old 12-25-2001, 02:35 AM
Got2HateGymMorons Got2HateGymMorons is offline
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You also have some pretty serious weight you're pushing for those incline dumbell presses!!
  #16  
Old 12-25-2001, 05:58 AM
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12/24/01
Chest
Incline Dumbell Presses[ 30 degree incline]
70's x 10
75's x 10
75's x 10
Incline Dumbell Press [15 degree incline
75's x 10
80's x 10
80's x 10
Flatbench Dumbell
80's x 10
75's x 10
75's x 10

Cable Crossover
1set of 20

Bi's
Scot Curls
10 x 70
8 x 80
6 x 90
6 x 90

Barbell Curls
65lb x 10
75lb x 8
80lb x 7
80lb x 7

Zottoman Preacher Curls
3 sets of 10 w/ 20lb dumbells.
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  #17  
Old 12-25-2001, 02:18 PM
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12/25/01 Christmas Leg day

Squats
10 sets of 10 Reps
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225

Thats it for legs today. OUCH.
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  #18  
Old 12-28-2001, 12:03 PM
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12/27/01 Shoulders

Seated Front Press

135lbs x 10
145lbs x 10
155lbs x 8
165lbs x 7

Hammer Strenght Shoulder Press
3 Strips sets
8 – 6- 6 (90-70-45)
6 – 6- 6 (90-70-45)
5 - 5 –5 (90-70-45)

Standing Laterals
3 x 10

Triceps.

Skull Crushers suppersetted w/ pressdowns
4 x 10 + 4 x 10

Cable Kickbacks
3 x 10

Bench Dips
3 x 25
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  #19  
Old 01-01-2002, 11:34 PM
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I forgot to post a few workouts but I didn't forget to do them.

Here is my last workout on New Year's Eve
12/31/01 LEG DAY!

DeadLifts
245lbs x 10
265lbs x 10
285lbs x 10

Squats
225 x 10
225 x 10
225 x 10

Leg Extensions
3sets of 10

Standing Calf Raises
3 sets of 20

Seated Calf Raises
3 sets of 20

Well that wraps up 2001. 2001 was a very good year for me in the gym. I accomplished many things this years as it was the first full year that I was totally commited to the gym. I lifted 5 days per week with minimal down time. I only had one injury this year. I hurt my back doing deadlifts and it took a full 8 weeks to get back to full strenght but hasn't botherd much since.

I started the year off at about 190lbs in january and dropped to about 165lbs in july I am now back up to 175-180lbs and stronger than ever. This summer I was really lean and sacraficed strength for a 6-pack (and it wasn't beer). I am really looking for to 2002 getting bigger and leaner. Hope to see in the pain zone.
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  #20  
Old 01-01-2002, 11:40 PM
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Oh I forgot to mention my final 2001 Stats

5'9
178lbs
10-12% BF

Max Bench
280
Max Squat
330
Max Deadlift
375
Max Behind the neck Press
195 lb.

Goals for 2002
Weight 185
BF% > 8%
Bench 300
Squat 365
Dead 400

One of my main focus area in 2002 will be my calves as I believe they are my weakest body part behind my legs. My upper body is in good shape besides the excess bodyfat but we will worry about that come spring time.

I need Big Cows in 2002!
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