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  #121  
Old 03-30-2009, 01:47 PM
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Friday

Another one of my no rest, super set, type workouts.

Don't remember details but:

Incline DB Press @ 110s: 12 reps, two sets
Incline Pushups
Standing Shoulder Press
Pullups: 4 sets
Tricep Extensions
Curls
Forearms

Didn't workout Sat or Sun (gym is closed on Sun ) but followed meal plans good. Bwt Sunday morning: 190.0
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  #122  
Old 03-31-2009, 05:33 PM
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1 mile Run

Incline Bench: No spotter
135 @ 10 - SLOW
185 @ 10 - SLOW
225 @ 5
245 @ 3

Incline Cable Flys
70 @ 20
70 @ 10 - SLOW and Squeeze
70 @ 10 drop 60 @ 10

Close Grip Lat Pull
45 @ 20
90 @ 20
135 @ 20

Close Grip Flat Bench
135 @ 20 x 2
135 @ 12

Seated Curls w/ Str8 Bar (bar rests on lap, good pump)
65 @ 10
85 @ 10
DDS: 105 @ 6, 85 @ 8, 65 @ 5

Incline Preacher Curls
35s @ 10 (Slow, hammer grip) + 35s @ 10 (reg grip)

Behind Back DB wrist Curls
50s @ 25 x 4

Concentrated Curls (rest on one knee)
20s @ 10 (hammer) + 20s @ 10 (reg)
25s @ 10 (hammer) + 20s @ 10 (reg)


Calories and macros down from what I wanted them to be today...stuff came up ~2000 calories ...still had good energy
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  #123  
Old 04-01-2009, 12:44 PM
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No workout Tuesday, but here's my macros:

201/220/82.5

2426.5


Bwt Wednesday morning: 189.0
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  #124  
Old 04-02-2009, 04:16 PM
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WEDNESDAY:

Squat (to parallel box, where I sit and stopped momentum, and made sure my feet were flat on the floor)

309 @ 6
359 @ 5
404 @ 3


DB Military
60s @ 10
80s @ 8
110s @ 2 (some slight assistance)

Occluded Seated DB Curl (very slow reps and squeeze at peak)
12s @ 20 x3

*really liked the burn from this

Occluded Calves
45 @ 20 x 3



THURSDAY morning bwt: 188.2
*I really hope I am not losing too fast, but it appears I am losing nothing but fat and maintaining strength........
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  #125  
Old 04-03-2009, 12:42 PM
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Thursday workout:

1 mile run....sprint last .15

Jumprope @ 200
@ 100 x 2

Can't remember macros exactly but I had around 2500 calories yesterday.

Prolly something like 210 / 250 / 70.............give or take
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  #126  
Old 04-07-2009, 01:34 PM
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case of the Mondays....really sluggish, kind of went thru motions

Bench
135 @ 10
185 @ 10
225 @ 8
275 @ 1 pause
315 @ 3

Tri Extensions
100 @ 20 x 5

Pec Dec
5x25

CG Bench
135 @ 12
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  #127  
Old 04-08-2009, 05:01 PM
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Reverse Curls
85 @ 8
75 @ 10
65 @ 12, + Underhand str8 bar curl @ 85

FASCIA

Incline Hammer DB curl
40s @ 8
30s @ 10
20s @ 12 + Normal grip DB @ 40 x 5

FASCIA

Reverse Animal Curls
75 @ 10
65 @ 12
60 @ 15 + Normal Animals @ 75 x 10

FASCIA

Tricep Bar Curls
85 @ 8
75 @ 10
65 @ 12 + EZ Bar Curls @ 85 x 5 (slow tempo, squeeze)

Wrist curls, reverse wrist curls

10 x 25 + 10 x25

*supersetted reverse and normal


Abs
~ 250 reps


*I have been doing compound movements, my arms seem to have lost definition and size. To have decent arms, I have to give them extra attention. Once I do, it brings them out.
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  #128  
Old 04-08-2009, 05:45 PM
bigbear6708 bigbear6708 is offline
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a case of the mondays and you still managed to press 315x3!!! looking strong bro keep it up
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  #129  
Old 04-08-2009, 07:08 PM
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Quote:
Originally Posted by bigbear6708 View Post
a case of the mondays and you still managed to press 315x3!!! looking strong bro keep it up
Appreciate it.... I am usually good for 6....kinda bummed but I was very fatigued that day due to lack of sleep.
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  #130  
Old 04-14-2009, 12:56 PM
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Missed logging some workouts, including a deadlift session I was pretty happy about.

All full resets...

419 @ 3
424 @ 3
434 @ 3

Circuit: Rows, SLDL, WG Pullups, Shrugs to front/back x 3



Monday:

Incline Bench:
175 @ 8 x 2
185 @ 6
205 @ 5
260 @ 3 x 3
160: 21's, plus 4 slow reps

Standing Cable Flys:
90 @ 15
140 @ 12
180 @ 10

Tricep Extensions (used single hand attachment, held in hammer position...sets in between flys)
90 @ 25 x 4

Decline Bench (no spotter, steep angle)
225 @ 15
225 @ 12
245 @ 10

Dumbbell Diamond Press:
80 @ 20
110 @ 9
70 @ 20

Incline Pushups:
bwt @ 25 x 5


bwt 189.0
253.5 / 121 / 59.75 2035.75

Last edited by misterjaydubyoo; 04-14-2009 at 01:38 PM.
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