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  #21  
Old 03-25-2009, 03:38 PM
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Tuesday, 3/24/2009, Chest

Warmup, Crunches, 4XBWX160
Flat Bench Press, 1X135X10, 4X225X8
Inclined Flyes, 4X60X10
Seated Pec Fly, 1X120X10,1X140X10,4X160X10
Seated Rear Delt, 4X100X10
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  #22  
Old 03-25-2009, 05:29 PM
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Well, my right knee feels swollen so I'm going to skip Squats today.

Wednesday, 3/25/2009, Legs

Angled Leg Press, 2X90X10, 2X180X10, 4X270X10
Angled Calf Raises, 4X240X30
Leg Extensions, 4X160X10
Hack Slide, 2X90X10
Prone Leg Curls, 4X150X12
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  #23  
Old 03-28-2009, 12:30 PM
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Friday, 3/27/2009, Shoulders

Warmup, Crunches, 2XBWX200
Seated Smith Machine Front Press, 4X125X10
Seated Rear Delt, 4X110X10
Seated Angled Press, 4X180X12
Bent Over Dumbell Lateral Raise, 4X20X15
Standing Dumbell Side Lateral Raise, 4X20X10
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  #24  
Old 03-30-2009, 06:38 PM
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Monday, 3/30/2009, Back

Narrow Grip Cable Rows, 4X170X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Assisted Pullup, 4XBW-130X10
Back Extensions, 3X280X60
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  #25  
Old 04-03-2009, 04:08 PM
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Man, it's been a bad week. My right knee is still bothering me and meetings, meetings, meetings at work.

And, i'm not getting the equipment that I want to use at the gym in the order I like to do things. ;-)

Thursday, 4/2/2009, Chest

Warmup, Crunches, 4XBWX160
Inclined Bench Press, 1X135X10, 4X185X10
Flat Bench Press, 1X135X10, 2X245X4
Inclined Flyes, 4X60X10
Seated Pec Fly, 2X160X10, 2X180X10
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  #26  
Old 04-13-2009, 01:31 PM
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Well, I've been on vacation the last week or so. I've been a bad boy. ;-(

I need to lose some weight but I really don't want to lose any strength. Maybe, I should start a P90X type program to get ready for summer.

So, I'm going to some research today and start back up tomorrow.
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  #27  
Old 04-16-2009, 10:52 AM
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Tuesday, 4/14/2009, Back and Chest

Warmup, Crunches, 3XBWX100
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10
Flat Bench Press, 135X10, 4X225X10
Inclined Flyes, 4X50X10
Machine Back Extensions, 3X280X60
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  #28  
Old 04-18-2009, 01:29 PM
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Friday, 4/17/2009, Arms and Misc.

Standing Straight Bar Curls, 4X60X10
Standing Straight Bar French Press (Tricep Extension), 4X60X15
Standing EZ Bar Curls (Narrow Grip), 4X50X12
Standing EZ Bar French Press, 4X60X15
Seated Rear Delt, 4X80X12
Pec Deck Flyes, 4X160X10
Standing Alternating Dumbell Hammer Curls, 4X25X10
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  #29  
Old 04-18-2009, 02:32 PM
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Hey Troy. Good job with being consistant. If you goal is to lose wieght, that will come easier with diet than exercise (although exericse is still critical).

A few suggestions:

1) Instead of cruches for a warm-up prior to weights, do 10-15 minutes on the eliptical or treadmill (probably eliptical if your knees are bothering you). This will burn a lot more caloies and also be more of a total body warm-up rather than a warm-up of just one muscle group.

2) Post your diet up - either here or in the nutrition section. We can give you some feedback so you can optimize your diet.

3) I'm not very familiar w/ Px90 although I've heard good things. It seems like you are a pretty strong guy with a good base. I would recommend maybe switching to an upper/lower split focusing more on the compound lifts and less on the isolation exercises (this type of workout will burn more calories and help maintain strength).

4) Are you doing any cardio? I would look into interval training for cardio. I have found that to be the most effective way of burning fat while maintaining good workouts in the gym.
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  #30  
Old 04-21-2009, 05:57 PM
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Tuesday, 4/21/2009, Chest

Warmup, Crunches, 4XBWX100
Flat Bench Press, 1X135X10, 4X185X10
Inclined Flyes, 4X45X10 (all the 50# were in use )
Inclined Bench Press, 1X135X10,4X155X8
Narrow Grip Flat Bench Press, 4X135X10

Man, I feel weak. But, my arms seemed to get a good pump.
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