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  #11  
Old 12-08-2008, 12:11 AM
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Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
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Default 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
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  #12  
Old 12-09-2008, 02:52 AM
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Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
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Default 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.
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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  
Old 12-09-2008, 02:01 PM
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Location: North East U.S.A.
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Default

That split you do is quite popular. How's it working for you?
I will enjoy following along!
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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  
Old 12-09-2008, 04:41 PM
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Join Date: Jul 2006
Location: At the squat rack
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Default

Quote:
Originally Posted by Commander View Post
That split you do is quite popular. How's it working for you?
I will enjoy following along!
Its pretty good, although I already see some things I might change around. But other then that its good, lets see what week 6 brings, as that should be the week to destroy my PR's hopefully.
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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  
Old 12-10-2008, 01:31 AM
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Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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  
Old 12-11-2008, 04:59 AM
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Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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  
Old 12-12-2008, 03:09 PM
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Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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  
Old 12-13-2008, 01:00 AM
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Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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  
Old 12-15-2008, 04:34 AM
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Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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  
Old 12-16-2008, 03:32 AM
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Link is eating his greens
Light-Heavyweight
 
Join Date: Jul 2006
Location: At the squat rack
Posts: 1,557
Default 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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