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#1
12-01-2008, 11:00 PM
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Links Awakening
Well heres the last journal I will be making lol
The routines going to be Day 1: Upper body (power) Day 2: Lower body (power) Day 3: rest Day 4: Upper Body (hypertrophy) Day 5: Lower Body Cardio Day 6: rest/cardio Day 7: HIT Each week I will be gradually changing the weights, so week 1 is 55% my 5rep max and next week its 65% and so on and so forth
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2 
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#2
12-01-2008, 11:01 PM
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Today was day one, so lets see where this takes me..
Upper body power at 55% Rack Chins: BW+35x5 BW+35x5 BW+35x5 BW+35x5 BW+35x5 Incline Bench DB Row: 35x10 35x10 35x10 35x8 Flat DB Press: 45x5 45x5 45x5 45x5 45x5 Machine Flies: 125x10 125x10 125x8 125x10 Dumbbell Shoulder Press: 35x5 35x5 35x5 35x5 35x5 Camberedbar Curls: 80x8 80x8 Cable Press Down: 70x10 80x10
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#3
12-02-2008, 03:01 AM
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Looking forward to reading! So are you on a power mesocycle?
__________________
Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html
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#4
12-02-2008, 02:37 PM
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Quote:
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#5
12-04-2008, 03:25 AM
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Nice off day, worked out since I have my only exam tomorrow morning. looking forward to hypertrophy upper tomorrow afternoon.
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#6
12-05-2008, 01:47 AM
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Dec. 4/08
Upper Body Hypertrophy
Rack Chin BW+45x10 BW+45x10 BW+45x10 Close Grip Row 150x8 140x8 130x10 130x10 Lat Pull Down 120x10 120x8 110x10 110x9 Machine Row 40x15 40x12 40x10 Weighted Hang BW for 60 seconds Flat DB Press 45x10 45x10 45x10 Incline Press DB 35x12 35x10 35x8 Pec Dec 80x15 80x15 90x15 DB Shoulder Press 35x10 35x8 30x9 DB Lateral 25x8 20x8 20x8 Cambered Curl SS/Overhead rope extension 70x8 SS/ 80x12 70x6 SS/ 100x8 50x6 SS/ 100x8 Preacher Curls SS/Cable Press Down 40x10 SS/80x12 40x10 SS/80x10
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#7
12-06-2008, 12:26 AM
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Lower body cardio
Squats at 55% 145x10 145x10 145x10 HIT on Elliptical 5min warm up at level 7 15minutes of Hit at 8 5min cool down at 7 Standing Calf Riase 345x10 345x10 345x10 Seated Calf Raise 100x9 100x9 100x7
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#8
12-06-2008, 12:30 AM
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The weighted hangs feel awful! Nice workouts!
__________________
Dr. Jacob Wilson, Ph.D, CSCS President Abcbodybuilding.com Professor of Exercise Science, University of Tampa Bay About me --> http://www.abcbodybuilding.com/presidentprofile.html
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#9
12-06-2008, 02:39 AM
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Quote:
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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#10
12-07-2008, 05:32 PM
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Dec. 06/08
Just ran the track for 15 minutes at a medium paced run, I think I might be switching my full day off to today instead of wednesday to give my legs a little time to rest after leg/hitt day...
A little pissed forgot that the track is closed during exam periods and Im not a member at the schools gym so I got kicked out... would have liked another 5 min but what can yea do...
__________________
He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, "He is my refuge and my fortress, my God, in whom I trust." Psalm 91:1-2
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