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Old 07-21-2003, 09:00 AM
MaxC MaxC is offline
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OK, time to start a journal.

Saturday, July 19, 2003
Cardio

Bicycled 55.3 miles @ 16.7mph
Started as soon as it got light (6:26AM) because of the heat. I took a 4 minute break at 21 miles in Rockett. I ate a baked potatoe. Took another break at 32 miles for about 10 mnutes. Bought a quart of gatorade and powerbar. Finished with a little left in the tank. I took it easy the rest of the day.

Sunday, July 20, 2003

Chest

Flat DB Press
1x12 40's
1x12 50's
1x12 60's
1x12 70's
1x11 80's
1x8 80's

Flat DB Fly
1x12 30's
1x12 35's
1x10 40's
1x8 50's (1st time with 50's)

Flat DB Press
1x12 60's
1x10 70's
1x4 80's (failed on 5th)
1x10 70's
1x7 70's
1x7 70's
1x4 70's (failed on 5th)

Flat DB Fly
1x12 35's
1x10 40's
1x10 40's

Straight Arm DB Pullover

1x10 60
1x9 60
1x5 60

This was my second hardest chest workout in terms of number of sets and weight. My left wrist had some discomfort, especially when getting the 80's into place.
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Old 07-21-2003, 10:39 AM
bigsaldel bigsaldel is offline
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55 miles!!!!!??????? ****. Well, you're a better man than me.

Nice workout, keep it up.

Big Sal
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  #3  
Old 07-22-2003, 08:43 AM
MaxC MaxC is offline
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Monday, July 21, 2003

Cardio

Bicycled 23 miles @ 16.8mph
It was windy and 100'. Not much zip in the legs, but I did sprint a couple times in the last 2 miles.

Abs

Aternate knee ins--90
Knee raised crunches--45
Reverse crunches--45
Knee raise twisting situps--90

Seemed extra hard to do right after the bike.

Tonight are bis/tris, but I'm still really feeling Sunday's chest work out.

  #4  
Old 07-23-2003, 09:58 AM
MaxC MaxC is offline
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Tuesday, July 22, 2003

Biceps/triceps
All movements are with dumbbells

Seated simultaneous DB curl
1x12 25's
1x10 30's
1x8 35's
Seated alternate hammer curl
1x12 25's
1x10 30's
1x8 35's
Concentration curl
1x12 25's
1x10 30's
1x8 35's
Reverse DB curl
1x12 25's
1x10 30's
1x8 35's

Lying DB extension
1x12 25's
1x10 30's
1x8 35's
One arm tricep kickback
1x12 25's
1x10 30's
1x8 35's
Seated one arm tricep extension
1x12 25's
1x10 30's
1x8 35's
Cross face tricep extension
1x12 25's
1x10 30's
1x8 35's

I almost bagged this work out because I was pretty tired. One reason I did it was this journal, so I'm already getting benefit from a public journal. The workout was pretty mediocre, but I feel good about getting it done.
  #5  
Old 07-23-2003, 01:51 PM
jiacstrap jiacstrap is offline
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You like to bike?
  #6  
Old 07-23-2003, 06:01 PM
MaxC MaxC is offline
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[ QUOTE ]
jiacstrap said:
You like to bike?

[/ QUOTE ]

Yeah, I like cycling. Right now I am training for a ride late next week. I'll go either 75 or 100 (haven't decided) miles solo. I am thinking about setting a goal of riding 100 miles in less than 5 hours next year, but I haven't committed yet. I don't know how that will jive with BB, but my goals aren't so ambitious there.
  #7  
Old 07-24-2003, 09:43 AM
MaxC MaxC is offline
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Wednesday, July 23, 2003

Cardio

Bicycled 30 miles @ 17.3MPH
3 laps around White Rock Lake. It was hot and windy, but occasionally I drafted.

Tonight will be shoulders and back.
  #8  
Old 07-25-2003, 10:46 AM
MaxC MaxC is offline
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Friday, July, 25, 2003

I should have done this workout last night, but I was tired and went to bed early. I got up early this morning and got it done.

Shoulders and back

Double-arm bent DB row
1x12 40's
1x10 50's
1x8 50's

Single-arm bent DB row
1x12 40
1x10 50
1x10 50

Upright row
1x12 50's
1x10 60's
1x8 60's

Seated DB back lateral
1x12 40's
1x10 50's
1x8 50's

Seated DB military press
1x12 40's
1x8 50's
1x8 50's

Seated side laterals--I general dread this one
1x12 25's
1x10 30's
1x8 35's

Standing bent lateral
1x12 25's
1x10 30's
1x8 35's

Reverse overhead DB laterals
1x12 25's
1x10 30's
1x10 35's

Pee wee laterals
1x12 25's
1x10 30's
1x10 35's

All movements were with dumbells.

I'm usually not on my game in the early AM, and this morning was no exception. This cause low intensity and low weights on some of the movements.

I ate a 2 egg sandwich before hand and a 2 scoop whey shake afterwards.

Tomorrow is my last longer bike ride before the event I'm training for next Friday.
  #9  
Old 07-27-2003, 01:15 PM
MaxC MaxC is offline
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Saturday, July 26, 2003

Cardio

Bicycled 60 miles @16.4MPH. Wasn't that tough. Wind in my face going out and at my back part of the way back.
  #10  
Old 07-28-2003, 08:45 AM
MaxC MaxC is offline
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Sunday, July 27, 2003

Chest

Supersets
Flat DB Press
1x12 50's
Flat DB Fly
1x12 25s

Flat DB Press
1x10 60's
Flat DB Fly
1x10 30s

Flat DB Press
1x8 70's
Flat DB Fly
1x8 35s

Flat DB Press
1x12 50's
Flat DB Fly
1x12 25s

Flat DB Press
1x10 60's
Flat DB Fly
1x10 30s

Flat DB Press
1x8 70's
Flat DB Fly
1x8 35s

Flat DB Press
1x10 70's

Straight Arm DB Pullover
1x12 50
1x10 60
1x10 70

My last chest work out was 8 days ago and was very hard. I was fully recovered, but fatigued from a busy week and weekend, so I'm putting off abs for a day. We're headed out for vacation on Wednesday, so flexibility will be the theme over the next couple weeks.
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