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  #11  
Old 07-29-2003, 08:22 AM
MaxC MaxC is offline
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Monday, July 28, 2003

Biceps/triceps
All movements are with dumbbells

Seated simultaneous DB curl
1x12 30's
1x10 33's
1x8 40's
Seated alternate hammer curl
1x12 30's
1x10 35's
1x8 40's
Concentration curl
1x12 30's
1x10 35's
1x8 40's
Reverse DB curl
1x12 30's
1x10 35's
1x8 40's

Lying DB extension
1x12 30's
1x10 35's
1x8 40's
One arm tricep kickback
1x12 30's
1x10 35's
1x8 40's
Seated one arm tricep extension
1x12 30's
1x10 35's
1x8 40's
Cross face tricep extension
1x12 30's
1x10 35's
1x8 40's

I went up 5 pounds from last week on each movement. My form wasn't great on some of the 40's, but I really wanted to work my biceps. Even so, they aren't reall sore. On my vacation which starts tomorrow I'll try to do some chin ups/pull ups.
  #12  
Old 08-12-2003, 04:17 PM
MaxC MaxC is offline
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I got back from vacation last night. I'll catch up without too much detail now.

7/30--Clayton, NM--1 hour hiking and scrambling over rocks

7/31--SE CO--abs, 1 hour hiking and scrambling

8/1--Alamosa, CO--swimming with the kids, plus 10 minutes of laps

8/2--Alamosa, CO--shoulders and back, climbed the sand dunes, about 800 vertical feet. Felt the elevation while doing the shoulders and back and really felt it at the sdand dunes, but no headaches or nausea.

8/4--Durango, CO--bis and tris,

8/5--Ouray, CO--about an hour of hiking

8/6--Ouray, CO--chest--this was a really good workout at the fitness center at the hot springs center in Ouray. A nice facilty with only one other guy workng out. Swam with the kids.

8/8--Lake City, CO--Drank nearly 2 gallons of water, took it easy with a little backpacking in the evening.

8/9--Near Lake City, CO--About 90 minutes of backpacking and hiking.

8/10--Near Lake City, CO--Climbed two 14,000+ foot peaks. Redcloud and Sunshine. About 6 hours of climbing and hiking. I drank about a gallon of water and tea by 10:30AM. This is the first time I experienced virtually no altitude sickness at this elevation! This is a real breakthrough for me. I attribute it to drinking lots of water, spending a week acclimating, and popping plenty of aspirin--thanks to you who gave me this advice a few weeks ago.

My diet wasn't great on this trip, but today I am starting to eat clean again. I only did 3 weight workouts over the past 2 weeks, but now I'll get back on the 3 a week schedule with 3 cardio workouts a week.
  #13  
Old 08-13-2003, 10:35 AM
MaxC MaxC is offline
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August 12, 2003
Back and shoulders

Back

Double-arm bent DB row
1x12 35's
1x10 50's
1x10 50's

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

Upright row
1x12 50's
1x10 60's
1x8 70's

Seated DB back lateral
1x10 50's
1x8 50's
1x6 50's

Shoulders

Seated DB military press
1x12 40's
1x10 40's
1x10 40's

Seated side laterals--I general dread this one
1x10 30's
1x8 35's
1x6 40's

Standing bent lateral
1x12 30's
1x10 35'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 ate very well today--6 meals and they were all pretty good. This is after 12 days of cheating on my vacation. Time to get serious on the diet! Tonight I'll do some HIIT.

  #14  
Old 08-14-2003, 10:03 AM
MaxC MaxC is offline
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Wednesday, August 13, 2003

Abs and Cardio

Abs
Aternate knee ins--90
Knee raised crunches--45
Reverse crunches--45
Knee raise twisting situps--100

Cardio
5 minute jogging warm up followed be 19 minutess of HIIT--30 second sprints with 60-90 second jogging recoveries. This was on a half mile trail with 2 hills.

Tonight will be bis and tris.
  #15  
Old 08-14-2003, 10:12 AM
LemonIce LemonIce is offline
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Join Date: Aug 2003
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Posts: 134
Default Re: MaxC\'s Journal

your journal looks good. I was just looking around tryin to decide on a format for mine. I think mine i think is a bit wordy. . .
__________________
http://www.student.oulu.fi/~kkesti/a.../challenge.gif9/1/03-11/23/03--CUT

MY Twelve Week Goals: Get down to 20% bodyfat, Weigh less than 200 lbs, be able to jog/run 20 to 25 minutes HIIT style without walking or stopping [img]/forum/images/graemlins/smile.gif[/img]

My Stats<font color="red">8/20/03</font><font color="green">--My Two week goal</font>
Weight:<font color="red">216</font><font color="green">--n/a</font>
Body fat<font color="red">27.1</font><font color="green">--26</font>
Neck:<font color="red">15.5 in</font><font color="green">--15.25</font>
Bicep:<font color="red">16.5 in</font><font color="green">--16.25</font>
Chest:<font color="red">47 in</font><font color="green">--46.5</font>
Waist:<font color="red">40 in</font><font color="green">--39.75</font>
Hips:<font color="red">49 in</font><font color="green">--48.75</font>
Upper Thigh:<font color="red">26.25 in</font><font color="green">--25.75</font>
Quads:<font color="red">23.25 in</font><font color="green">--n/a</font>
Calves:<font color="red">15.25 in</font><font color="green">--n/a</font>

"Don't be content with being average. Average is as close to the bottom as it is to the top."
  #16  
Old 08-14-2003, 10:30 AM
MaxC MaxC is offline
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Actually, I like how you are laying the ground work with your back ground, philosophy, and goals. When you get into the regular routine your format will sort itself out, because you will probably cut and paste a your workouts from prior workouts and then just edit. The thing to be careful about is not getting into too much of a routine just for convenience sake.
  #17  
Old 08-15-2003, 11:27 AM
MaxC MaxC is offline
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Thursday, August 14, 2003

Biceps/triceps
All movements are with dumbbells

Seated simultaneous DB curl
1x12 30's
1x10 35's
1x8 40's
Seated alternate hammer curl
1x12 30's
1x10 35's
1x8 40's
Concentration curl
1x12 30's
1x10 35's
1x8 40's
Reverse DB curl
1x12 30's
1x10 35's
1x8 40's

Lying DB extension
1x12 30's
1x10 35's
1x8 40's
One arm tricep kickback
1x12 30's
1x11 35's
1x8 40's
Seated one arm tricep extension
1x12 30's
1x10 35's
1x8 40's
Cross face tricep extension
1x12 30's
1x10 35's
1x8 40's

Once again the form wasn't great on some of the movements where I movedu p to 40's. The triceps are feeling it this morning (feels good!). My biceps are not sore--it is really hard for me to get DOMS on my biceps, perhaps its time for an Austrian Blitz?

Tonight is cardio.
  #18  
Old 08-16-2003, 02:11 PM
MaxC MaxC is offline
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Saturday, August 16, 2003

Cardio

Bicycled 48 miles at 15.9 mph. I had a slight head wind most of the way, and not much snap in my legs. It was my first ride in 2 weeks, so not too bad I guess. My triceps are sore from Thursday--I'm not sure if I should do my chest tonight or wait. I'll see how I feel tonight.

I'm going to cheat for lunch--Quesadillas. Hopefully I burned enough calories this morning to justify it.
  #19  
Old 08-18-2003, 09:04 AM
MaxC MaxC is offline
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Sunday, August 17, 2003

Chest

Flat DB Press
1x12 40's
1x12 40's
1x12 60's
1x10 70's
1x8 80's

Flat DB Fly
1x12 30's
1x10 35's
1x10 40's

Flat DB Press
1x12 60's
1x12 70's
1x8 80's (failed on 8th)

Flat DB Fly
1x12 30's
1x12 35's
1x10 40's

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

Cheated for lunch at a restaurant with the family. I was very hungry after church--usually a bad sign. Roast beef, salad, buttered corn, buttered peas and about 3-4 large fresh baked delicious rolls (white death). Other than that the diet was fine [img]/forum/images/graemlins/crazy.gif[/img]

Tonight is cardio and abs.
  #20  
Old 08-19-2003, 08:35 AM
MaxC MaxC is offline
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Monday, August 18, 2003

Cardio and abs

Bicycled 24 miles @ 17.2mph. I rode after work when the temperature was 102'. The heat was OK, but I only took one water bottle when I really needed two. I did 10 30 second sprints with a minute recovery for the first 7, and then longer recoveries for the final 3. It was a decent ride.

Abs
Aternate knee ins--90
Knee raised crunches--50
Reverse crunches--50
Knee raise twisting situps--100

Tonight willl be shoulders and back.



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