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  #21  
Old 01-12-2002, 06:33 PM
fergie80 fergie80 is offline
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Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
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Week 4 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x10 @25
Light Leg Ext. 3x12 @45

Standing Calf Raise 3x10 @90
Seated Calf Raise 3x10 @60

COMMENTS:
I missed last week, so everything kind of stayed the same for the most part. I felt very strong on the front squats though...Strong Day!
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  #22  
Old 01-14-2002, 01:51 AM
fergie80 fergie80 is offline
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Location: USA
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Day Off today...watched movies and ate like a mad man.
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  #23  
Old 01-14-2002, 10:28 PM
fergie80 fergie80 is offline
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Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
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Week 5 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @15

DB Incline Press 3x7 @55
DB Decline Press 3x8 @45
HS Wide Press 3x8 @170

Dips 3x10 @BW
DB Skulls 3x10 @20
Rope Extension 3x15 @60


COMMENTS:
Move everything up...Wide Press is really coming along!...Strong Day!
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"Everything is mental. If you think you can you can, if you think you can't you can't."
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  #24  
Old 01-16-2002, 09:24 PM
fergie80 fergie80 is offline
fergie80 should change his/her status!
Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
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Week 5 Day 2 - Hamstrings/Hips

Deadlift 4x10 @125
RDL, one leg-DB 3x8 @35
Leg Curl 3x8 @70
Back Ext. 3x12 @25

COMMENTS:
Lower back was very sore today...Fair Day.
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
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  #25  
Old 01-18-2002, 01:34 AM
fergie80 fergie80 is offline
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Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
Default Re: Fergie80\'s Journal 1 (Comments Welcome)

Week 5 Day 3 Rot. - Cuffs/Back/Bis

Cable Ext. Rot. 2x12 @25
DB Ext. Rot. 2x15 @12

Chins 3x8 @BW
EZ Bent Over Row 3x8 @100
Pullovers 3x8 @85

EZ Rev. Curls 3x8 @40
DB Hammer Curls 3x7 @25
BB Curls 3x8 @60

Wrist Curls 3x25 @45

COMMENTS:
Very strong day...my bis felt rejuvenated for some reason and I haven't had a layoff or anything, but I guess thats good. I worked them how I wanted...Awesome Day.
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
Feel free to browse my Journal
  #26  
Old 01-19-2002, 04:54 AM
fergie80 fergie80 is offline
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Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
Default Re: Fergie80\'s Journal 1 (Comments Welcome)

Started playing racquetball again...I'm gonna be doing this every Friday! Great cardio and hand and eye coordination for me. I love it!
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
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  #27  
Old 01-19-2002, 04:37 PM
fergie80 fergie80 is offline
fergie80 should change his/her status!
Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
Default Re: Fergie80\'s Journal 1 (Comments Welcome)

Week 5 Day 4 - Quads/Calves

Front Squat 4x8 @135
Split Squat, RFE 3x8 @30
Light Leg Ext. 3x15 @45

Standing Calf Raise 3x8 @100
Seated Calf Raise 3x8 @70

COMMENTS:
Strong Day...my front squat form is excellent. I still HATE split squats!
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
Feel free to browse my Journal
  #28  
Old 01-19-2002, 04:40 PM
fergie80 fergie80 is offline
fergie80 should change his/her status!
Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
Default Re: Fergie80\'s Journal 1 (Comments Welcome)

One more week of this routine and than it is time to move on to something else. My trainer is going to evaluate my progress and help me see if I should get on a cut or stay on my bulk for a couple more weeks. I have gained about 15lbs so far...I think it could be more but I didn't always eat the way I should have. I'm starting to get the belly that I don't want.
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
Feel free to browse my Journal
  #29  
Old 01-21-2002, 02:11 PM
fergie80 fergie80 is offline
fergie80 should change his/her status!
Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
Default Re: Fergie80\'s Journal 1 (Comments Welcome)

Week 6 Day 1 - Rot Cuffs/Chest/Tris

Cable Ext. Rot. 2x15 @20
DB Ext. Rot. 2x12 @15

DB Incline Press 3x8 @55
DB Decline Press 3x8 @50
HS Wide Press 3x8 @175

Dips 3x10 @BW
DB Skulls 3x10 @20
Rope Extension 3x12 @65

COMMENTS:
Moved up the weight on most of my chest exercises...good Day
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
Feel free to browse my Journal
  #30  
Old 01-22-2002, 08:18 PM
fergie80 fergie80 is offline
fergie80 should change his/her status!
Lightweight
 
Join Date: Oct 2001
Location: USA
Posts: 460
Default Re: Fergie80\'s Journal 1 (Comments Welcome)

Week 6 Day 2 - Hamstrings/Hips

Deadlift 4x8 @130
Good Mornings 3x8 @75
Leg Curl 3x10 @70
Back Ext. 3x12 @25

COMMENTS:
Replaced One-legged DL with Good Mornings...Low weight to get use to them...Fair Day.
__________________
"Everything is mental. If you think you can you can, if you think you can't you can't."
Feel free to browse my Journal
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