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  #1  
Old 08-09-2009, 08:32 PM
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Talking Defatinization

Monday 7/27/09: CHEST & BACK
228.5Lbs

Circuit (4 times; 2m rest between each circuit)

1. Incline Flys 40Lbs/9
2. Wide Lat Pulldown 120Lbs/12
3. Machine Bench Press 150Lbs/10
4. Machine Rows 150Lbs/10
5. Flat Bench Flys 40Lbs/6
6. Rear Laterals 20Lbs/8
7. Incline Dumbell Press 45Lbs/9
8. Lat Pulldown 170Lbs/6
9. Pec Dec
10. One Arm Dumbell Rows
*REST 2M*
1. 35Lbs/5
2. 100Lbs/12^
3. 130Lbs/9
4. 130Lbs/11
5. 30Lbs/9
6. 15Lbs/12
7. 40Lbs/10
8. 140Lbs/9
9. 170Lbs/7
10. 55Lbs/11
*REST 2M*
1. 25Lbs/8
2. 110Lbs/7
3. 110Lbs/8
4. 110Lbs/10
5. 20Lbs/12^
6. 15Lbs/9
7. 35Lbs/11
8. 110Lbs/12^
9. 150Lbs/9
10. 50Lbs/9
*REST 2M*
1. 20Lbs/9
2. 100Lbs/11
3. 90Lbs/11
4. 90Lbs/14^
5. 20Lbs/11
6. 12Lbs/11
7. 30Lbs/12^
8. 110Lbs/12
9. 130Lbs/9
10. 45Lbs/11

55m 517.67Lbs/m
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Last edited by SkaterBro; 08-20-2009 at 01:57 AM.
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Old 08-09-2009, 08:36 PM
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Default Wednesday 7/29/09 ARMS

Wednesday 7/29/09: ARMS
221.5Lbs

Circuit (4 times; 2m rest between each circuit)

1. Hammer Curls 40Lbs/12
2. Tricep Pulldowns (on lat machine) 80Lbs/12
3. Incline Curls 30Lbs/11
4. Overhead Tricep Press 50Lbs/11
5. Forearms 60Lbs/10
*REST 2M*
1. 35Lbs/11
2. 80Lbs/10
3. 25Lbs/10
4. 45Lbs/10
5. 50Lbs/10
*REST 2M*
1. 30Lbs/12
2. 70Lbs/12
3. 20Lbs/11
4. 40Lbs/10
5. 40Lbs/11
*REST 2M*
1. 30Lbs/10
2. 70Lbs/11
3. 20Lbs/9
4. 35Lbs/11
5. 35Lbs/11

31m 309.2Lbs/m (273.3Lbs/m last week)
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Last edited by SkaterBro; 08-18-2009 at 12:17 AM.
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Old 08-09-2009, 08:50 PM
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Default Week Rest

Week Rest Camping
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Old 08-09-2009, 08:58 PM
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Default Friday 8/7/09: LEGS & SHOULDERS

Friday 8/7/09: LEGS & SHOULDERS


Circuit (4 times; 2m rest between each circuit)

1. Deadlift 160Lbs/11
2. Lying Rear Raises 20Lbs/8
3. Lunges 30Lbs/12
4. Front Raises 25Lbs/10
5. Leg Curls 190Lbs/10
6. Side Raises 20Lbs/8
7. Leg Extensions 190Lbs/10
8. Machine Military Press 60Lbs/10
9. Leg Presses 160Lbs/12^
10. Customized Rear Raises 15Lbs/12
*ABS WEIGHTED 1:30sec 36reps (2 weeks ago 2m 61reps)*
1. 150Lbs/10
2. 15Lbs/9
3. 25Lbs/12
4. 20Lbs/10
5. 175Lbs/10
6. 15Lbs/10
7. 175Lbs/9
8. 50Lbs/11
9. 232Lbs/12^
10. 20Lbs/12
*REST 2M*
1. 140Lbs/7
2. 12Lbs/10
3. 20Lbs/12
4. 15Lbs/7
5. 160Lbs/12
6. 12Lbs/13
7. 160Lbs/9
8. 40Lbs/12
9. 256Lbs/12
10. 20Lbs/9
*CALVES 2m 103reps*
1. 130Lbs/10
2. 10Lbs/12^
3. 15Lbs/12^
4. 10Lbs/12^
5. 160Lbs/12^
6. 12Lbs/12^
7. 145Lbs/12^
8. 40Lbs/12^
9. 256Lbs/12
10. 15Lbs/12^

81m 375.2Lbs/m
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Last edited by SkaterBro; 08-18-2009 at 12:17 AM.
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  #5  
Old 08-10-2009, 11:37 PM
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Default Monday 8/10/09: CHEST & BACK

Monday 8/10/09: CHEST & BACK


Circuit (4 times; 2m rest between each circuit)

1. Incline Flys 40Lbs/6
2. Wide Lat Pulldown 120Lbs/12^
3. Machine Bench Press 150Lbs/10
4. Machine Rows 150Lbs/12
5. Flat Bench Flys 40Lbs/6
6. Rear Laterals 20Lbs/6
7. Incline Dumbell Press 45Lbs/8
8. Lat Pulldown 170Lbs/5
9. Pec Dec 170Lbs/6
10. One Arm Dumbell Rows 55Lbs/12^
*REST 2M*
1. 35Lbs/4
2. 120Lbs/6
3. 130Lbs/5
4. 130Lbs/6
5. 30Lbs/7
6. 15Lbs/12
7. 40Lbs/6
8. 140Lbs/6
9. 150Lbs/6
10. 55Lbs/8
*REST 2M*
1. 25Lbs/8
2. 110Lbs/7
3. 110Lbs/8
4. 110Lbs/10
5. 20Lbs/12^
6. 15Lbs/8
7. 35Lbs/6
8. 120Lbs/10
9. 130Lbs/6
10. 50Lbs/8
*WEIGHTED ABS 36reps 1:25m*
1. 20Lbs/10
2. 100Lbs/9
3. 90Lbs/8
4. 100Lbs/11
5. 20Lbs/10
6. 12Lbs/10
7. 25Lbs/6
8. 110Lbs/9
9. 110Lbs/7
10. 40Lbs/8

49m 471.73Lbs/m; 449.5Lbs/m -(last pec dec and one arm row)
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180 7% BF

Last edited by SkaterBro; 08-18-2009 at 12:18 AM.
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  #6  
Old 08-11-2009, 12:24 AM
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Default

Guess the food adjustment went alittle haywire...(only took out the choclate milk postworkout once [800Cals], then I lost 7Lbs in 3 days!![Fully Hydrated] ); shoulder hurts again, guess I'll be taking it light on Incline Dumbell Press. It'll be interesting to see if my lbs/m on ARM day goes up - that'll be judgment day.
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180 7% BF

Last edited by SkaterBro; 08-12-2009 at 11:08 PM.
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  #7  
Old 08-12-2009, 11:04 PM
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Default Wednesday 8/12/09 ARMS

Wednesday 8/12/09: ARMS


Circuit (4 times; 2m rest between each circuit)

1. Hammer Curls 40Lbs/12
2. Tricep Pulldowns (on lat machine) 80Lbs/12
3. Incline Curls 30Lbs/12
4. Overhead Tricep Press 50Lbs/11
5. Forearms 60Lbs/9
*WEIGHTED ABS 1:55m 49reps *
1. 35Lbs/8
2. 80Lbs/10
3. 25Lbs/8
4. 45Lbs/8
5. 50Lbs/9
*REST 2M*
1. 30Lbs/9
2. 70Lbs/11
3. 20Lbs/8
4. 40Lbs/8
5. 40Lbs/9
*REST 2M*
1. 30Lbs/8
2. 70Lbs/9
3. 20Lbs/7
4. 35Lbs/11
5. 35Lbs/10

27m 318.7Lbs/m -ABS (Didn't REST PAUSE)
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Last edited by SkaterBro; 08-18-2009 at 12:18 AM.
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  #8  
Old 08-12-2009, 11:05 PM
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Default Calves

Calves are still sore.
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  #9  
Old 08-12-2009, 11:20 PM
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Default Diet


Yeh I know it's crappy and it will change, once I get the resources.
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6'5"
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Last edited by SkaterBro; 08-20-2009 at 03:10 PM.
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  #10  
Old 08-12-2009, 11:35 PM
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Default Dream Diet

Watch me dream,



That's so good.
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Last edited by SkaterBro; 08-18-2009 at 03:14 PM.
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