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#11
12-07-2008, 11:11 PM
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Dec 07/08
Sunday - HIT
HIT on Elliptical 5min warm up at level 6 5min of Hit at 9 20min at 6 5min of Hit at 9 5min cool down at 6
__________________
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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#12
12-09-2008, 01:52 AM
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Dec. 8/08
Upper Body Power at 70%
Rack Chin BW+50x5 BW+50x5 BW+50x5 BW+50x5 Incline DB Row 40x10 40x10 40x10 Machine Fly 135x10 135x10 135x10 DB Shoulder Press 40x5 40x5 40x5 40x5 DB Lat Raise 20x10 20x10 EZ Curl Bar 70x8 70x7 70x6 Cable Press Down 100x8 110x8 110x8 I have made a adjustment to make my hypertrophy day split into two, and to add a little more here and there. We will see how it works out.
__________________
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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#13
12-09-2008, 01:01 PM
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That split you do is quite popular. How's it working for you?
I will enjoy following along!
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#14
12-09-2008, 03:41 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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#15
12-10-2008, 12:31 AM
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Dec. 09/08
Lower body power at 70%
Squats 170x5 170x5 170x5 170x5 Leg Extension 140x10 140x10 SLDL 185x5 185x5 185x5 185x5 Leg Curl 130x8 130x8 Standing Calf Raise 345x8 360x7 360x8 Seated Calf Raise 100x9 100x8
__________________
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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#16
12-11-2008, 03:59 AM
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Dec. 11/08
HIIT Cardio
HIIT on Elliptical 5min warm up at level 6 5min of Hit at 9 20min at 6 5min of Hit at 9 5min cool down at 6
__________________
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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#17
12-12-2008, 02:09 PM
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Dec. 11/08
Back/Chest Hypertrophy
Rack Chins at 65% 10rm 45x10 45x10 35x9 Close Grip Row 140x12 140x10 140x9 Lat Pull Down 120x12 120x10 120x10 60 second hang with 35lbs but I did it in two 30 sec parts, just to get my grip back Flat DB Press at 65% 10rm 45x10 45x10 45x10 DB Incline Press 35x10 35x10 40x10 Cable Crossover 55x11 40x12 40x10
__________________
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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#18
12-13-2008, 12:00 AM
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Dec. 12/08
Shoulder/Arms Hypertrophy
DB Shoulder Press at 65% 10rm 40x10 40x10 DB Lat Raise 25x10 25x8 25x7 EZ Curls 60x10 60x10 SS/Overhead Rope Extension 90x10 90x10 Preacher Curl 40x15 40x15 Cable Press Down 80x15 80x14
__________________
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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#19
12-15-2008, 03:34 AM
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Dec. 14/08
Lower Body Hypertrophy
Squat 155x10 155x10 155x10 SLDL 155x10 155x10 155x10 Leg Extension 130x10 130x10 Leg Curl 130x10 130x10 Seated Calf Raise 100x8 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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#20
12-16-2008, 02:32 AM
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Dec. 15/08
Upper Body Power 82%
Rack Chin BW+60x5 BW+60x5 BW+60x5 Incline DB Row 40x12 45x8 45x8 Machine Fly 135x10 140x8 140x6 DB Shoulder Press 50x5 50x5 50x4 DB Lat Raise 20x10 20x10 EZ Curl Bar 70x8 70x7 70x6 Cable Press Down 120x8 120x7 120x5
__________________
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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