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  #221  
Old 07-22-2009, 03:37 AM
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Default Jul. 21

Bent over DB Extensions: 10, 10, 10, 8

Incline Tri Pushdowns: 10, 10, 10, 8

Incline Reverse Pushdowns: 10, 10, 10, 8
ss w/
French Press: 10X4

Alt DB Curls: 10X4

Incline Hammer Curls: 10, 10, 10, 8

Cable 21's: X3

Hanging Leg Raises: 3X10

Decline Situps: 3X15

Cable Woodchoppers: 3X10

Another good workout done in an hour, nobody in the apt gym, so I could zoom right through it.
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  #222  
Old 07-23-2009, 04:02 AM
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Default Jul. 22

Incline Bench: 135X10, 155X10X2, 165X8

DB Pullovers: 60X10, 65X10X2, 70X8

Incline DB Flys: 30X10, 35X10, 40X10X2

Machine Press: 150X10, 165X10, 180X10, 195X10/165XF/135XF

Machine Flys: 80X10, 90X10X2, 100X8

Had to hit my gym after work, extremely busy, tried to ignore what was going on around me, got in and out in around 35-45 mins. Tomorrow fortunately I get to go back to my normal schedule.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
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  #223  
Old 07-24-2009, 03:48 AM
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Default Jul. 23

Reverse Curls: 50X10, 60X10, 70X10X2, 80X8

Wrist Curls: 90XFX3
ss w/
BTB Wrist Curls: 9XFX3
ss w/
Cliff Hangers

Standing Calf Raises: 235X10X2, 215X10X2, 195X10X2, 175X10X2

Reverse Donkey Calf Raises: 280X10, 300X10, 320X10, 340X10X2

Decline Twisting Situps: 3X10

Swiss Ball Cable Crunches: 40X10X3

Swiss Ball Reverse Crunches: 3X10

Finally back to my normal schedule, felt good to be in a gym that wasn't overly crowded. Good burn today, tomorrow I have to work early so my alarm will be going off at 3AM.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
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  #224  
Old 07-25-2009, 04:17 AM
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Default Jul. 24

Military Press: 115X10X5

Seated DB Laterals: 20X10X5, last set dropped held 10's for 30 sec

Bent over Cable Laterals: 20X10X5

Seated DB Shrugs: 80X10X5

Smith Machine Upright Rows: 2PX10X5

BB Front Raises: 45X10X5

Once again stayed without the hour mark, today I wanted to attack my shoulders with some volume, not too light, not too heavy, short resting periods. Felt good, I really believe my delts respond well to the volume much like my forearms and calves do, love the science of bodybuilding, we may fail a couple times, but eventually we'll find what works best for our bodies. Tomorrow is back, since it is my week area its always the most brutal day of the week. I'm dreaming up ways right now that I can torture myself.
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  #225  
Old 07-27-2009, 03:45 AM
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Default Jul. 25

V-Grip Pullups: 25X50

Deadlifts: 335X8X3

BB Rows: 115X10X4

Decline DB Pullovers: 20X10, 25X10, 30X10, 35X8

Widegrip Pulldowns: 150X10, 140X10, 130X10, 120X10

Rope Crunches: 120X10X3

Hanging Knee Raises: BWX10X3

Reverse Woodchoppers: 30X10X3

Cardio: 20 min run around marina at moderate intensity

Yesterday was an intense workout completed in an hour, today I have insane DOMS, but well worth it. Spent the later part of the day with my family at the lake, got a nice sun burn. Today has been quite busy, been doing a lot of writing for my second job preparing for the release of Sandler's movie on Fri.
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  #226  
Old 07-28-2009, 03:29 AM
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Default Jul. 27

Squats: 225X10X4

Nordic Curls: 20X8, 10X8X3

Hack Squats: 4PX10X4

Lying Leg Curls: 160X10X4, last set drop set 120/80XF

Leg Extension: 210X10X4 last set drop set 180/150XF

Feeling this workout right now, I was drenched in sweat by the end, I'm dreading the DOMS tomorrow, but this is what its all about. Running on fumes right now after working from 6:30-3:30, and basically spending the rest of the night writing for my other job, while watching the Cardinals game. I'm going to hit the sack hard tonight, just a couple more grueling days of writing and it will be smooth sailing into the weekend.
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-Colossians 3:23

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  #227  
Old 07-29-2009, 02:45 AM
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Default Jul. 28

Behind the back dips: 2PX12X4

Reverse Tricep Pushdowns: 110X12, 120X10, 130X10, 150X8
ss w/
Rope Pushdowns: 50X12, 60X10, 70X10, 90X8

Incline Overhead Tricep Extensions: 50X12, 60X12, 70X10, 80X8

Preacher Curls: 75X10, 85X10, 90X10, 100X8

Lying DB Curls: 20X10X2, 25X8X2

Hanging Leg Raises: BWX10X3

Oblique Crunch: PX10X3

Feeling tired this morning, I think all this work is wearing me down, but I was able to bust out a good one.

Machine Crunch: 3X15
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #228  
Old 07-31-2009, 03:44 AM
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Default Jul. 29

DB Bench: 65X10X2, 75X8X2

Decline Bench: 115X10, 135X10, 155X10, 185X8

Dips: 35X10, 25X10X3

High Pulley Cable Flys: 50X10, 55X10, 60X10, 65X8

Shoulder Width Pullups: 20X50

Focusing on ROM and stretch during this workout, so I didn't go too heavy, chest feeling it today.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #229  
Old 07-31-2009, 03:55 AM
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Default Jul. 30

Reverse EZ Bar Wrist Curls: 35XFX6
ss w/
Behind the Back Wrist Curls: 90XFX6

Preacher Hammer Curls: 30X10X6

Seated Calve Raises: 2PX12X6

Reverse Donkey Calf Raises: 300X15X5

Decline Situps: 45X10X3

Swiss Ball Reverse Crunches: 25X10X3

Cable Woodchoppers: 70X10X3

Today was done with 30 second rest periods, I find this works best with my calves and forearms combined with volume. Feeling good, ready to butcher my shoulders tomorrow.
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"Whatever you do, work at it with all your heart, as working for the Lord, not for men"
-Colossians 3:23

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  #230  
Old 08-01-2009, 04:46 AM
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Default Jul. 31

DB Overhead Press: 60X10X5

DB Side Laterals: 15X10, 20X10X4

Rear Delt Fly Machine: 120X10, 100X10X4

Cable Upright Rows: 130X10X2, 120X10X2, 110X10

BB Shrugs: 225X12X5

L-Lateral Machine: 40X10, 50X10, 60X10X3

Great workout today, burned my delts out, I've notice some good gains in the past few months.
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-Colossians 3:23

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