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  #41  
Old 01-16-2004, 09:24 PM
Tuf Tuf is offline
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Default Re: lsuillini\'s online training journal (comments welcome)

Wow, great workout, Isuillini! [img]/forum/images/graemlins/shocked.gif[/img] [img]/forum/images/graemlins/cool.gif[/img]

Congrats on getting back to a full leg routine! I bet that was nice! No pain from the injury?
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  #42  
Old 01-17-2004, 08:48 PM
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No pain anymore. I've been making sure that I bring it along very slowly. My legs are so sore today, and I love it!! I certainly have turned the corner as far as getting back to full strength. Thanks for dropping by my journal.
  #43  
Old 01-19-2004, 10:42 PM
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Ok, Monday's workout was a good one. Moved up in some weights. Really seeing some progress. We've got another week of these power oriented workouts, and then I am going to switch it up again. More reps less weight.

Monday's workout... chest and tris

DB bench press

5 x 75
5 x 75
5 x 75
5 x 75
5 x 75

DB incline bench press

5 x 60
5 x 60
5 x 60
3 x 60
5 x 60

Flat flys

10 x 35
10 x 35

cable crossovers

10 x 65
10 x 75
10 x 70

(used a different machine than normal)

French press

5 x 65
5 x 65
5 x 65
5 x 65
5 x 70

Cable press downs

10 x 100
10 x 110
10 x 120

cable one arm kick backs

10 x 15 each side
10 x 15 each side
  #44  
Old 01-20-2004, 07:42 PM
lsuillini lsuillini is offline
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Tonite is cardio night. I also move abs to Tuesdays and Thursdays, because it just makes more sense. Now the days are a little more evened out. I am going to head up there in a few. Stay hardcore, y'all.

Edit: I did HIIT today. Man that stuff kicks your butt. The ab workout went like this.

Abs

Hanging leg raises with a 180 degree twist at the top.
3 sets of 10

Swiss Ball crunches
3 sets of 10 with a stretch over the ball after each set.
  #45  
Old 01-23-2004, 12:59 AM
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Default Re: lsuillini\'s online training journal (comments welcome)

Ok Wednesday was Back and Biceps day as usual. It went something like this.

Back

Pull ups
8
8
6
5

DB Pullovers

5 x 40 each side
5 x 40 each side
5 x 45 each side
5 x 45 each side
5 x 45 each side

Good Mornings

8 x 115
8 x 125
8 x 135
8 x 135

Biceps

1 1/4 Preacher EZ Curls

5 x 60
5 x 60
5 x 60
5 x 60
5 x 50

Reverse Cable Curls

8 x 60 drop 4 x 45
8 x 50 drop 4 x 35

21s

3 sets with 40lbs.

Stay Hardcore.
  #46  
Old 01-23-2004, 01:03 AM
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Today was abs and cardio... we're closing out another great week. Feeling good. The diet has been solid (Less booze [img]/forum/images/graemlins/tongue.gif[/img]). Anyways, here it went.

Abs

4 set Swiss Ball crunches superset with bent knee leg raises. No rest in between sets... brutal.

Stay hardcore, y'all.
  #47  
Old 01-23-2004, 10:18 PM
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Today was shoulders and legs. We've now got 2 weeks in a row of good hard workouts without skipping any days, having a good diet, and feeling great. I can see results and I am taking it to the next level.

Shoulders

Arnold Presses
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side
5 x 45lbs each side

DB Shrugs (kneeling)
8 x 85lbs each side
8 x 85lbs each side
8 x 85lbs each side
8 x 85lbs each side

Shrugged Upright Rows
5 x 60
5 x 70
5 x 80
5 x 80
5 x 80

Legs

Squats
8 x 135
8 x 135
8 x 135
8 x 135

Deadlifts
8 x 135
8 x 135
8 x 135
8 x 135

Standing Hammer Strenght Calf Raises
8 x 190
8 x 200
8 x 210
30 x 50, switching foot positions every 10 reps
  #48  
Old 01-23-2004, 10:22 PM
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Ok. I am done with this workout. I am going to design a new workout with a whole new split. Now that my knee is better I feel like I need to devote a whole day to legs. I have ignored the legs to a certain extent due to injury, and I am now going to devote the next 2 months to kicking my legs into high gear. They are going to get their own day all to themselves, and I think I am going to do 5 or 6 different exercises. The goal is to get about 20 set in of legs a week. I know thats a lot, but I think I can handle it. I think this is going to make a big difference.

Grrrrr. New Split will be posted soon. Look to next week to see the new workouts. They are going to be great.
  #49  
Old 01-25-2004, 04:24 PM
lsuillini lsuillini is offline
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New Split

Monday - Chest, Shoulders
Tuesday - Cardio, Abs
Wednesday - Back, Biceps, Triceps
Thursday - Cardio, Abs
Friday - Legs
Saturday - Off
Sunday - Off

Legs are getting their own day. We're gonna kick legs in the pants. Stay hardcore y'all.
  #50  
Old 01-26-2004, 10:28 PM
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Default Re: lsuillini\'s online training journal (comments welcome)

Ok, here is the new workout for Mondays. It felt pretty good to incorporate some shocking techniques into my workouts again. Let me know what you guys think.

Chest

warm-up BB Bench Press
10 x 135

BB Bench Press SS w/ Flys
8 x 155 SS 8 x 30lbs each side
8 x 165 SS 8 x 30lbs each side
8 x 165 SS 8 x 30lbs each side
8 x 145 SS 8 x 30lbs each side

BB Incline Bench Press
8 x 105
8 x 105 drop 4 x 55
8 x 115 drop 4 x 65
8 x 115 drop 4 x 65

Shoulders

BB Military Press SS w/ DB Front Raises
8 x 95 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side
8 x 85 SS 8 x 15 each side

Hammer Strength Stand Up Shrugs
8 x 140 drop 4 x 90
8 x 180 drop 4 x 90
8 x 180 drop 4 x 90
8 x 180 drop 4 x 90
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