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  #31  
Old 09-25-2007, 10:58 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

9/25/07: back/bi

wide-grip pullups: 2x10, 9, 7
bent over dumbell rows: 10x60, 8x70
seated cable row: 10x130, 10x140, 10x130

ez-bar curl: 10x85, 9x90, 2x10x75
seated dumbell hammer curl: 10x35, 8x35
reverse barbell curl: 8x70, 10x60
concentration hammer curl: 12x20
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  #32  
Old 09-26-2007, 07:50 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

9/26/07: cardio/abs

ran 2 miles at 7mph
abs
bike for 11 minutes
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  #33  
Old 09-27-2007, 10:52 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

9/27/07: legs

squats: 12x135, 10x205, 10x255, 9x285, 10x205
stiff-leg deadlifts: 12x135, 10x185, 10x235, 6x275, 10x205
calf raises: 15x180, 2x15x230, 12x230, 15x180, 12x180
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  #34  
Old 10-01-2007, 04:35 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

9/28/07: shoulders/traps

military press in smith machine: 12x90, 10x140, 7x180, 10x150
upright row: 10x90, 10x100, 10x90
lateral dumbell raises: 2x10x30, 10x25
shrugs in smith machine: 15x90, 12x160, 2x12x200, 12x160, 15x90
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  #35  
Old 10-01-2007, 08:40 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

10/1/07: chest/tri

flat barbell bench press: 12x185, 10x225, 8x255, 8x225
incline dumbell bench press: 10x70, 6x80, 7x75
cable fly: 10x80, 10x75

dips: 15, 15, 12, 11
cable rope pulldown: 12x100, 10x120, 10x110
cable pressdown: 15x130, 12x150, 12x140
cable reverse pulldown: 12x35, 12x40
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  #36  
Old 10-02-2007, 08:48 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

10/2/07: back/bi

- wide-grip lat pulldowns: 12x120, 10x150, 10x170, 8x190, 8x210, 5x230, 8x190, 8x160
- low row machine: 10x140, 10x180, 10x160

- ez-bar curl: 10x85, 8x95, 8x85, 10x75
- seated dumbell hammer curl: 10x35, 10x30, 8x30
- high cable curl: 12x45, 2x10x50
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  #37  
Old 10-05-2007, 03:22 PM
mikerulzu mikerulzu is offline
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Default Re: Starting the journal up again after two year hiatus

10/4/07: legs

stiff-leg deadlift: 12x135, 10x205, 10x255, 6x295, 10x225
leg press: 10x270, 10x360, 8x450, 10x360, 10x270
calf raises: 15x180, 15x230, 2x12x230, 2x12x180
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  #38  
Old 10-05-2007, 10:25 PM
mikerulzu mikerulzu is offline
mikerulzu should change his/her status!
Middleweight
 
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Default Re: Starting the journal up again after two year hiatus

10/5/07: shoulders/abs

dumbell press: 12x45, 10x55, 8x65, 8x60
lateral dumbell raise: 10x35, 2x10x30
upright row: 2x10x80

abs
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  #39  
Old 10-09-2007, 05:37 PM
mikerulzu mikerulzu is offline
mikerulzu should change his/her status!
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Default Re: Starting the journal up again after two year hiatus

10/8: chest/tri

flat barbell bench press: 12x185, 10x225, 8x265, 7x225
cable fly: 10x80, 10x85, 10x75
incline dumbell bench press: 10x65, 8x70

dips: 15, 13, 12, 10
cable rope pulldown: 12x110, 2x10x120
cable pressdown: 12x130, 12x140, 10x150
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  #40  
Old 10-11-2007, 03:36 PM
mikerulzu mikerulzu is offline
mikerulzu should change his/her status!
Middleweight
 
Join Date: Jan 2004
Location: SF, CA
Posts: 634
Default Re: Starting the journal up again after two year hiatus

10/9/07: back/bi

wide-grip lat pulldown: 12x120, 10x160, 10x190, 7x220, 8x190, 10x160
seated cable row: 10x130, 10x150, 10x140

ez-bar curl: 10x85, 8x90, 8x80
seated hammer curl: 10x35, 8x35, 10x30
concentration curl: 12x25, 12x20
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