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  #11  
Old 04-27-2004, 05:57 PM
icehawk icehawk is offline
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Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

April 27th, 2004

Had a fitness test earlier today. My bodyfat percentage is currently 11.4% (7-point test). Hopefully, I can get it under 10% and have a nice six-pack for the summer.

CARDIO

40 minutes on Stationary Bike
Alpine Setting, Lvl-8, 337 Calories burnt
  #12  
Old 04-28-2004, 10:25 PM
icehawk icehawk is offline
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Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

April 28th, 2004

Did some abs last night.. felt good after not doing them for awhile. Anyways, today was shoulder day with a buddy I haven't seen for a long time.

SHOULDERS

DB Shoulder Presses
50lb DBs x 10
60lb DBs x 8
70lb DBs x 6 (took me a couple attempts to get this up with a spotter)

Smith Machine Military Presses (bar=15lbs)
105lbs x 10
115lbs x 8
125lbs x 6
(gonna bump this up for sure)

BB Front Raises
45lbs x 12
50lbs x 10
55lbs x 8

DB Side Laterals
20lb DBs x 12
20lb DBs x 10
20lb DBs x 8

BB Upright Rows
80lbs x 10
90lbs x 8
100lbs x 6

DB Shrugs
90lb DBs x 12
100lb DBs x 10
110lb DBs x 8

Reverse Pec Fly Machine
115lbs x 12
115lbs x 10
115lbs x 8
(bump this up too)

Seated DB Rear Delt Raises
15lb DBs x 12
15lb DBs x 10
15lb DBs x 8

HammerStrength Machine Shrugs
270lbs x 12
360lbs x 10
450lbs x 8 (the poles filled up so I had to stick the plates on the handles)

Arnold Presses
35lb DBs x 10
35lb DBs x 8
35lb DBs x 6
  #13  
Old 04-29-2004, 09:32 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

April 29th, 2004

First leg day in a long time.

LEGS

Warm-up
5 mins on stationary bike

Leg Presses
90lbs x 15
180lbs x 12
270lbs x 10
360lbs x 8
450lbs x 4 (too scared to go on w/o a spot)

Hack Squats (deep, full ROM)
90lbs x 12
140lbs x 10
180lbs x 8

Leg Extensions
120lbs x 12
120lbs x 10
120lbs x 8

Lying Leg Curls
105lbs x 12
105lbs x 10
105lbs x 8

Hyperextensions
BW +25lbs x 12
BW +25lbs x 10
BW +25lbs x 8

Seated Calf Raises
135lbs x 12
135lbs x 10
135lbs x 8

Standing Calf Machine Raises
300lbs x 12
300lbs x 10
300lbs x 8

Cool-down
5 mins on stationary bike
  #14  
Old 04-29-2004, 09:44 PM
DoubleHelix DoubleHelix is offline
DoubleHelix should change his/her status!
Light-Heavyweight
 
Join Date: Jan 2003
Location: Ontario
Posts: 1,717
Default Re: Summer Training

nice workouts man
where in ontario are you from?
  #15  
Old 04-30-2004, 01:17 AM
PurposeDriven26 PurposeDriven26 is offline
PurposeDriven26 should change his/her status!
Light-Heavyweight
 
Join Date: Feb 2004
Posts: 1,109
Default Re: Summer Training

Journal's looking solid bro! It's easy for me to read since it's set up pretty much the same as mine. I'll have to stop by more often. Keep it up!
__________________
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Also known as JrDouglas24
  #16  
Old 04-30-2004, 01:30 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

[ QUOTE ]
nice workouts man
where in ontario are you from?

[/ QUOTE ]

Brantford, what about you?
  #17  
Old 04-30-2004, 02:05 PM
DoubleHelix DoubleHelix is offline
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Light-Heavyweight
 
Join Date: Jan 2003
Location: Ontario
Posts: 1,717
Default Re: Summer Training

Aurora just south of newmarket and north of richmondhill
  #18  
Old 05-01-2004, 07:51 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

[ QUOTE ]
Aurora just south of newmarket and north of richmondhill

[/ QUOTE ]

That's cool man. I know a couple of girls from res who are from Aurora. What high school did you goto?
  #19  
Old 05-01-2004, 07:58 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 1st, 2004

Today was a tough and long workout. I drank last night so that might have made it even tougher.. on top of that I had insomnia last night and didn't goto bed til 7am (and woke up after 3pm).

CHEST AND TRICEPS

Flat BB Bench Presses
145lbs x 10
165lbs x 8
185lbs x 6
205lbs x 4

Incline DB Bench Presses
55lb DBs x 10
65lb DBs x 8
75lb DBs x 5 (****, one short)

Angled Bar Dips
BW x 10
BW +25lbs x 8
BW +45lbs x 6

Incline DB Flyes
35lb DBs x 12
40lb DBs x 10
45lb DBs x 8

Low-Pulley Cable Crossovers (on knees)
30lb x2 x 15
35lb x2 x 12
40lb x2 x 10

Smith Machine Close-Grip Bench Presses (bar=15lbs)
115lbs x 10
125lbs x 7 (got caught!)
105lbs x 8 (was dead tired)

Cable Pressdowns
70lbs x 12
80lbs x 9
90lbs x 6 drop 70lbs x 4 drop 50lbs x 4
  #20  
Old 05-02-2004, 06:54 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 2nd, 2004

Legs are still sore from Thursday so I might have to skip cardio tomorrow but hopefully they'll heal up quick!

BACK AND BICEPS

Wide-Grip Pull-ups
BW x 10
BW x 8
BW x 6

Close-Grip Chin-ups
BW x 10
BW x 8
BW x 6

Dumbbell Rows
70lb DBs x 10
80lb DBs x 8
90lb DBs x 6

Straight-Arm Cable Pushdowns
60lbs x 12
70lbs x 8 drop 60lbs x 4 (70 was a bit much)
60lbs x 8

EZ-Bar Curls
90lbs x 10
100lbs x 8
110lbs x 4 (****)

Alternating DB Curls
40lb DBs x 10
40lb DBs x 8
40lb DBs x 6

High-Pulley Cable Curls
50lbs x2 x 15
60lbs x2 x 10
60lbs x2 x 9
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