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  1. #361
    Registered User aj21's Avatar
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    Week 41: 7/27/09 Upper Body Volume

    Pullups *warmed up w/ BW (2x)

    BW + 25 x 6 (3 sets)
    BW + 35 x 5

    Flat Barbell Bench Press *warmed up w/ bar, 85, 125

    145 x 9
    165 x 4
    175 x 3
    175 x 2 (2 sets)
    125 x 12

    Cable Rows

    160 x 8 (2 sets)
    160 x 11 *deload on each rep
    180 x 9 *deload on each rep, PR*
    drop to 160 x 5 drop to 140 x 4

    Incline Dumbbell Bench Press

    55 x 10 (2 sets)
    55 x 9

    Hammer Strength Low Rows *double handed

    45 + 25 x 12
    45 + 35 x 12
    2 plates x 8
    2 plates + 10 x 8 *Alternating each hand

    Hammer Strength Flat Press

    45 + 25 x 14
    45 + 35 x 8
    45 + 35 x 7
    2 plates x 4

    Lat Pulldowns

    4 sets various grips

    Hammer Strength Incline Press

    45 + 25 x 12
    45 + 35 x 8
    2 plates x 4 drop to 45 + 35 x 4 drop to 45 + 25 x 4

    EZ Bar Close Grip Curls Supersetted w/ EZ Bar Tricep Extensions

    10 + 10 x 9 / 10 + 10 x 10
    10 + 10 + 2.5 x 8 / 10 + 10 + 2.5 x 8
    25 plate x 6 / 25 plate x 6

    Cambered Bar Tricep Pushdowns

    100 x 12
    110 x 10
    120 x 8

    Preacher Curls

    45 + 10 + 5 x 8
    45 + 10 + 5 x 7

    Cambered Bar Cable Curls

    100 x 10
    110 x 8

    Post Workout 20 minutes on the Crosstrainer @ Incline 10 @ Levels 4 and 7.
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  2. #362
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    Week 41: 7/28/09 Lower Body Volume

    Squats *warmed up w/ bar, 85, 125, 145

    175 x 11
    195 x 8
    215 x 5

    Deadlifts

    215 x 8
    235 x 5
    235 x 4
    235 x 5 (2 sets)

    Hack Squats

    45 x 12
    45 x 10
    45 x 8
    45 + 10 x 8 (2 sets)

    Rack Deads

    225 x 8
    265 x 8
    265 x 11

    Leg Extensions

    120 x 15 (3 sets)
    135 x 12 (3 sets)
    150 x 10 (2 sets)
    165 x 8

    Laying Leg Curls

    70 x 12
    70 x 9
    70 x 8
    70 x 7

    Post Workout Cardio on the Bike @ Level 3 for 20 minutes.
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  3. #363
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    Week 41: 7/29/09 Cardio

    Cardio: Crosstrainer HIT

    10 minute warmup @ Level 4 and 7 w/ Incline @ Level 10.

    30 Intervals each 40 seconds @ Level 12 w/ Incline @ Level 10.

    60 seconds rest between Intervals @ Level 7.

    10 minute LISS on the Bike @ Level 3

    Time: 70 minutes.
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  4. #364
    Registered User aj21's Avatar
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    Week 41: 7/30/09 Chest/Back

    Pullups *warmed up w/ BW (2x)

    BW + 10 x 9 (2 sets)
    BW + 9 x 8

    Incline Barbell Bench Press *warmed up w/ bar, 85, 105

    125 x 8
    125 x 7

    T Bar Rows *warmed up w/ 1 plate, 1 + 25

    2 plates + 25 + 5 x 12
    2 plates + 35 x 9
    3 plates x 6
    3 plates x 8
    4 plates x 4 *PR

    Decided to have some fun with the T Bar Row today, the 4 plates is about 5 pounds less than my PR on BB Rows. Sticking with 2 plates + 25 or so next week.

    Flat Barbell Bench Press *warmed up w/ 85

    130 x 12
    135 x 10
    140 x 8

    Cable Rows

    125 x 15 (3 sets)

    Note to self, keep rowing towards lower lats with elbows in, great feel on the lats.

    Hammer Strength Flat Press

    45 + 10 + 5 x 15 (3 sets)

    Weighted Push Ups

    BW + 10 x 12
    BW + 25 x 12
    BW + 35 x 14

    Eh decided to try something different.

    Behind the Back Hammer Handle Lat Pulldowns

    120 x 12
    120 x 10 (2 sets)

    Hammer Strength Incline Press

    45 + 25 x 12
    45 + 25 x 10

    Post Workout Cardio on the Bike for 20 minutes @ Level 3.
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  5. #365
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    Week 41: 7/31/09 Lower Body Hyper

    Squats *warmed up w/ bar (3x), 85, 105

    140 x 8 (3 sets)

    Realized something....I never keep my core tight.. me = idiot.

    Stiff Legged Deadlifts

    155 x 9
    155 x 8
    155 x 6

    Hack Squats

    35 plate x 12 *Ham/Glute Emphasis
    35 plate x 12 *Quad Emphasis
    35 plate x 12 *Q
    35 plate x 12 *H
    35 plate x 15 *Q
    45 plate x 10 *H
    45 plate x 10 *Q

    Leg Extensions

    120 x 12 (4 sets)

    Seated Leg Curls

    105 x 12
    120 x 12

    Laying Leg Curls

    50 x 10 (3 sets)

    Post Workout Cardio on the Crosstrainer for 10 minutes @ Level 5 and 7 w/ Incline @ Level 10.
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  6. #366
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    Week 41: 8/1/09 Shoulders/Arms

    Weight: 158.2

    WTF? I was 162 2 days ago lol nice though not complaining.

    Seated DB Shoulder Press *warmed up w/ 15, 25

    55 x 8 (2 sets)
    55 x 6

    Had 7 in the tank for the last set but avoided failure today.

    Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

    10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 15
    10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 14
    10 + 5 + 2.5 x 12 / 10 + 5 + 2.5 x 14
    10 + 5 + 2.5 x 11 / 10 + 5 + 2.5 x 12

    Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar Cable Curls

    85 x 12 / 65 x 12
    85 x 12 / 75 x 12
    85 x 12 / 85 x 10
    85 x 12 / 95 x 8
    / 100 x 8

    Bent Over Rear Dumbbell Laterals

    30 x 12
    35 x 10
    40 x 6

    Lateral Raise Machine

    60 x 15
    70 x 12
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  7. #367
    Registered User aj21's Avatar
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    Week 41: 8/2/09 Cardio

    Cardio: Treadmill HIT

    10 minute warmup Incline: 4.0 @ 3.0 and 3.5 MPH

    10 Intervals each 40 seconds long @ 7.5 MPH and 7.7 MPH

    60 seconds between each interval @ 6.0 MPH

    This was a killer, its been awhile since I've used the tread.

    Crosstrainer

    20 Intervals @ Level 12 w/ Incline @ Level 17

    60 seconds @ Level 7.0 between each interval

    20 minutes LISS on the Bike @ Levels 3 and 4.

    Time: 70 minutes.
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  8. #368
    Registered User aj21's Avatar
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    Week 42: 8/3/09 Upper Volume

    Decided today to up the intensity, low reps, just to switch things up a bit. My body has been feeling beat up at the end these past few workouts due to volume so at the end of today it was nice not feeling like a truck ran me over. If my joints begin to hurt too much or I feel like its too taxing on my body then just switching back to a lower intensity higher volume approach.

    Pullups *warmed up w/ BW (2x)

    BW + 25 x 6
    BW + 35 x 5
    BW + 45 x 3 *blah choked here on my spit lol messed my concentration up
    BW + 45 x 4 *PR for weight

    Going for BW + 60 x 3.

    Flat Barbell Bench Press warmed up w/ 85, 125

    150 x 6
    155 x 5
    160 x 4

    Going for 180 x 5.

    Cable Rows

    180 x 6
    180 x 5 (2 sets)

    Incline Dumbbell Bench Press

    55 x 6
    60 x 5 *PR for weight
    60 x 4

    Underhanded Grip Lat Pulldowns

    180 x 6
    180 x 5
    180 x 4

    Hammer Strength Incline Press

    2 plates + 10 x 6
    2 plates + 10 x 5
    2 plates + 10 x 4

    Hammer Strength Low Rows *both hands

    2 plates x 6 (3 sets)

    Hammer Strength Flat Press

    45 + 35 x 10
    2 plates x 8
    2 plates + 10 x 4

    Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

    25 plate x 6 / 25 plate x 6
    25 plate x 5 / 25 plate x 6
    25 plate x 5 / 25 plate x 5

    Cambered Bar Cable Curls

    100 x 10
    110 x 9
    120 x 8

    Cambered Bar Tricep Pushdowns

    120 x 10
    130 x 8
    140 x 6
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  9. #369
    Registered User aj21's Avatar
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    Week 42: 8/4/09 Lower Body Volume

    Squats *warmed up w/ bar, 85, 105, 125

    175 x 6
    180 x 5
    185 x 5

    Better form this time, keeping the core tight is helping relieving any stress on the lower back.
    Going to slowly rise up in weight.

    Hack Squats

    45 x 10
    45 + 5 x 10
    45 + 10 x 8
    45 + 10 + 5 x 8
    45 + 10 + 10 x 8
    45 + 25 x 6
    45 + 25 x 5

    Laying Leg Curls

    80 x 8 (3 sets)
    80 x 6

    Leg Extensions

    120 x 20
    135 x 15
    150 x 12
    165 x 10
    180 x 6

    Calve Raises

    5 sets

    Post Workout Cardio on the Bike @ Level 3 for 25 minutes.
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  10. #370
    Registered User aj21's Avatar
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    Week 42: 8/5/09 Cardio

    Cardio: Crosstrainer HIT

    5 minute warm up @ Level 7 w/ Incline @ 10

    23 Intervals each for 30 seconds @ Level 12

    30 seconds @ Level 7 between each interval

    Treadmill: 5 minute warm up @ incline 4 w/ MPH @ 5.0

    4 Intervals w/ MPH @ 7.0 and 7.5 for 40 seconds each

    60 seconds between each interval MPH @ 5.0

    Stationary Bike

    3 Intervals @ Level 12

    20 minute LISS @ Level 3.

    Time: 62 minutes.
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  11. #371
    I am the 5-0 50-Fifty's Avatar
    Join Date: Apr 2005
    Location: Toronto, Ontario, Canada
    Age: 27
    Stats: 5'9", 183 lbs
    Posts: 1,041
    BodyPoints: 1874
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    50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000) 50-Fifty has reached the pinnacle! Best possible rank! (+1000000)
    Visit 50-Fifty's BodySpace
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    Buddy your killing it, good for you man that your still going strong!
    █♣█ █♣█ █♣█ █♣█ █♣█
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  12. #372
    Registered User aj21's Avatar
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    Originally Posted by 50-Fifty View Post
    Buddy your killing it, good for you man that your still going strong!
    Thanks man, I'm not as strong when I was on that lean bulk but still trying to work with what I have. You're still running your journal here?
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  13. #373
    Registered User aj21's Avatar
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    Week 42: 8/6/09 Chest/Back

    Pullups *warmed up w/ Bw (2x)

    BW + 10 x 10
    BW + 9 x 9

    Flat Barbell Bench Press *warmed up w/ bar, 85

    125 x 12
    130 x 9
    135 x 8

    T Bar Rows *warmed up w/ 1 plate, 1 + 25, 2 plates

    2 plates + 25 x 14
    3 plates x 8
    3 plates + 5 x 7
    3 plates + 5 x 8

    Barbell Incline Bench Press *warmed up w/ 85

    125 x 7 (2 sets)

    Cable Rows

    125 x 15
    140 x 10
    160 x 8

    Hammer Strength Decline Press

    2 plates x 12
    2 plates + 10 x 8
    2 plates + 25 x 8

    Incline Dumbbell Bench Press

    45 x 10 (2 sets)

    Incline Dumbbell Flys

    45 x 8 (2 sets)

    Awesome feel, keeping them.

    Lat Pulldowns

    3 sets

    Post Cardio on the Bike @ Level 3 for 15 minutes.
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  14. #374
    Registered User aj21's Avatar
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    Week 42: 8/7/09 Lower Hyper

    Squats *warmed up w/ bar, 85, 105

    140 x 11
    145 x 10
    150 x 9
    155 x 8

    Stiff Legged Deadlifts

    155 x 9
    160 x 8
    165 x 7

    Hack Squats

    35 + 2.5 x 10 (6 sets)

    Laying Leg Curls

    60 x 12
    60 x 10
    60 x 8

    Leg Extensions

    120 x 15
    120 x 12
    135 x 10
    150 x 8

    Post Workout Cardio on the Bike @ Level 3 for 20 minutes.
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  15. #375
    Registered User aj21's Avatar
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    Week 42: 8/8/09 Shoulders/Arms

    Seated DB Shoulder Press *warmed up w/ 20, 30, 40

    55 x 6
    60 x 5 *PR
    60 x 6 *PR again

    Underestimated the weight I could put up here, next week 3rd set will be 65.

    Bent Over Rear Laterals

    35 x 8 (2 sets)
    40 x 6 (2 sets)

    Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

    10 + 5 + 2.5 x 15 / 10 + 5 + 2.5 x 15
    10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 15
    10 + 5 + 2.5 x 12 / 10 + 5 + 2.5 x 14
    10 + 5 + 2.5 x 11 / 10 + 5 + 2.5 x 12
    10 + 10 x 7 / 10 + 10 x 7

    Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar Cable Curls

    85 x 15 / 65 x 12
    95 x 12 / 75 x 12
    95 x 10 / 85 x 11
    95 x 10 / 95 x 10
    /100 x 9

    Alternating Seated Dumbbell Curls

    25 x 20 (2 sets)

    Lateral Raise Machine

    50 x 25
    60 x 20
    60 x 15

    Forearm Curls

    3 sets

    Post Workout 10 minutes on the Elliptical @ Level 4.
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  16. #376
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    Week 42: 8/9/09 Cardio

    Cardio: Recumbent Bike

    10 minute warm up @ Level 4

    14 Intervals, each 30 seconds long @ Level 12

    Intervals 15 and 16 @ Level 14 for 30 seconds

    Interval 17 @ Level 16 for 20 seconds

    Treadmill

    8 Intervals @ Incline 4.0, MPH 7.0 for 30 seconds

    MPH 5.0 between each Interval for 30 seconds

    Interval 26 @ MPH 7.5 for 30 seconds

    Interval 27 @ MPH 8.0 for 30 seconds

    Interval 28 @ MPH 8.5 for 30 seconds

    Intervals 29 and 30 @ MPH 9.0 for 30 seconds

    10 minutes @ MPH 5.0 Post Intervals.

    Time: 50 minutes.

    Yup I'm dead, trying to look into new ways to kill myself with intervals.
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  17. #377
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    Week 43: 8/10/09 Upper Body

    Pullups *warmed up w/ BW (2x)

    BW + 35 x 5
    BW + 35 x 5
    BW + 45 x 5

    Flat Barbell Bench Press *warmed up w/ 85, 125

    155 x 6
    160 x 5
    165 x 4

    Cable Rows

    180 x 6
    185 x 5
    185 x 4

    Incline Dumbbell Bench Press

    55 x 6
    60 x 5
    65 x 5 *PR

    Underhanded Grip Lat Pulldowns

    180 x 6
    185 x 5
    185 x 4

    Hammer Strength Incline Press

    2 plates + 10 + 2.5 x 6
    2 plates + 10 + 2.5 x 5
    2 plates + 10 + 2.5 x 4

    Hammer Strength Low Rows

    2 plates + 10 + 2.5 x 6
    2 plates + 10 + 2.5 x 5
    2 plates + 10 + 2.5 x 5

    Hammer Strength Flat Press

    2 plates x 8
    2 plates + 10 x 5
    2 plates + 10 x 4

    Close Grip EZ Bar Curls

    25 plate x 6
    25 plate + 2.5 x 5
    25 plate + 5 x 4

    EZ Bar Tricep Extensions

    25 plate x 6
    25 plate x 6
    25 plate x 6

    Cambered Bar Tricep Extensions

    120 x 10
    130 x 9
    140 x 8

    Cambered Bar Cable Curls

    120 x 10
    130 x 8
    140 x 5

    Post Workout Cardio on the Elliptical @ Level 4 for 15 minutes.
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  18. #378
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    Week 43: 8/11/09 Lower Body

    Squats *warmed up w/ bar, 85, 125, 145

    180 x 6
    185 x 5
    190 x 4

    Remembered to push the knees out and kept the core tight, form is really coming together now.

    Hack Squats

    45 x 10
    45 x 8
    45 + 10 x 8
    45 + 10 + 10 x 7
    45 + 25 x 6
    45 + 25 + 2.5 x 5

    Laying Leg Curls

    80 x 9
    80 x 8
    85 x 6
    85 x 5

    Leg Extensions

    135 x 12
    150 x 11
    165 x 10
    180 x 9
    180 x 7

    Seated Calve Raises

    50 x 50 (3 sets)

    Post Workout Cardio on the Bike @ Level 3 and 4 for 15 minutes.
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    Week 43: 8/12/09 Cardio

    Cardio: R. Bike

    15 minute warm up @ Level 4

    15 Intervals, each 30 seconds long @ Level 12

    30 seconds @ Level 4 between each interval

    Cardio: Treadmill

    10 Intervals, each 30 seconds long @ MPH 7.0-7.5 w/ Incline @ 4.0

    Intervals 11-13 each 30 seconds long @ MPH 8.5

    Intervals 14 and 15 each 30 seconds long @ MPH 9.0

    14 minute LISS MPH @ 5.0, 5.5, 3.0.

    Time: 70 minutes.
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    Week 43: 8/13/09 Chest/Back

    Weight: 157.4

    Wooo down from 158.6 Waist is a little under 31.

    Flat Barbell Bench Press *warmed up w/ bar, 85

    135 x 9
    135 x 8 (2 sets)

    T Bar Rows *warmed up w/ 1 plate, 1 + 25, 2 plates

    2 plates + 25 x 12
    2 plates + 35 x 10
    3 plates x 9

    Incline Dumbbell Flys

    45 x 9
    45 x 8 (2 set)

    Incline Dumbbell Bench Press

    55 x 8 (3 sets)

    Behind The Neck Hammer Handle Lat Pulldowns

    120 x 12
    140 x 10
    160 x 4

    Cable Rows

    125 x 15
    130 x 12
    135 x 8

    Hammer Strength Decline Press

    2 plates x 16
    2 plates + 10 x 10
    2 plates + 25 x 6
    2 plates + 35 x 6

    Underhanded Grip Pulldowns

    BW x 8
    BW x 6

    Decided to switch things up today. Really liking the dumbbell work for chest, finding my
    grove more and more every time I do it without my shoulder being aggravated.
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    Week 43: 8/15/09 Shoulders/Arms

    I would post yesterday's leg workout but midway thru squats I got this massive headache, never felt anything like it. I tried to push thru but it was way too much, midway thru SLDS decided to just pack it up for the day to be safe. It's pretty much gone today, I think it came
    from this ridiculous heat we've been having here, roasting half the side of my face whenever I walk to the gym. I'll just redo what I was supposed to do yesterday for next week.

    Seated DB Shoulder Press *warmed up w/ 20, 30, 45

    55 x 6
    60 x 6
    65 x 4 *PR for weight

    Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

    10 + 5 + 2.5 x 16 / 10 + 5 + 2.5 x 16
    10 + 5 + 2.5 x 15 / 10 + 5 + 2.5 x 15
    10 + 5 + 2.5 x 14 / 10 + 5 + 2.5 x 14
    10 + 10 x 9 / 10 + 10 x 9
    10 + 10 x 8 / 10 + 10 x 8

    Bent Over Rear Laterals

    30 x 12
    35 x 10
    40 x 8
    45 x 5

    Cambered Bar Tricep Pushdowns Supersetted w/ Cambered Bar curls

    90 x 15 / 65 x 14
    95 x 12 / 75 x 14
    100 x 10 / 85 x 12
    105 x 8 / 95 x 11
    /105 x 8

    Rope Pushdowns

    55 x 15
    60 x 12
    65 x 8

    Forearm Cable Curls

    4 sets

    Lateral Raise Machine

    50 x 14
    60 x 14
    70 x 10
    80 x 8
    80 x 6 > 70 x 5 > 60 x 5 > 50 x 6

    Post Workout Cardio: R. Bike for 30 minutes @ Level 4

    Also threw in 7 Intervals each 20 seconds @ Level 12 to make up for yesterday's inactivity cuz of that stupid headache.
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    Week 43: 8/16/09 Cardio

    Cardio: R. Bike

    10 minute warm up @ Level 5 for 10 minutes.

    20 Intervals, each for 30 seconds @ Level 12.

    30 seconds between each Interval @ Level 4.

    Treadmill:

    5 minute warmup @ MPH 3.0 and 5.0 w/ Incline @ 4.0

    10 Intervals each 30 seconds @ MPH 7.0, 7.5, 8.0, 8.5

    15 minutes LISS on the Bike @ Level 3.

    TIme: 65 minutes.
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    Week 44: 8/17/09 Upper Body

    Pullups *warmed up w/ BW (2x)

    BW + 25 x 6
    BW + 35 x 5
    BW + 45 x 4

    Flat Barbell Bench Press *warmed up w/ 85, 125

    160 x 6
    165 x 5
    170 x 3

    Cable Rows

    185 x 6
    185 x 4
    145 x 9

    Incline Dumbbell Bench Press

    60 x 6
    65 x 5
    70 x 4 *PR

    Lat Pulldowns (used bicycle handle looking thing)

    140 x 6
    145 x 6
    150 x 6

    Hammer Strength Incline Press

    2 plates + 10 + 5 x 5
    2 plates + 10 + 5 x 5
    2 plates + 10 + 5 x 4

    Hammer Strength Low Rows

    2 plates + 10 + 2.5 x 6
    2 plates + 10 + 5 x 5

    Hammer Strength Flat Press

    2 plates + 10 x 6
    2 plates + 10 + 2.5 x 5
    2 plates + 10 + 5 x 3

    Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

    25 plate + 2.5 x 6 / 25 plate + 2.5 x 6
    25 plate + 2.5 x 5 / 25 plate + 2.5 x 5
    25 plate + 2.5 x 5 / 25 plate + 2.5 x 4

    Cambered Bar Tricep Pushdowns

    125 x 8
    135 x 7

    Cambered Bar Curls

    120 x 10
    130 x 8
    140 x 4

    Post Workout on the R. Bike for 15 minutes @ Levels 5 and 6.
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    Week 44: 8/18/09 Lower Body

    Squats *warmed up w/ bar, 85, 125, 145

    185 x 6
    190 x 5
    195 x 4

    Hack Squats

    45 x 8
    45 + 25 x 6
    45 + 25 + 2.5 x 5
    45 + 25 + 5 x 5

    Leg Extensions

    165 x 8
    180 x 10
    185 x 9
    190 x 8

    Laying Leg Curls

    80 x 8
    85 x 6
    90 x 5

    Seated Calve Raises

    4 sets

    Post Workout Cardio on the R. Bike for 15 minutes @ Levels 5 and 6.
    Last edited by aj21; 08-18-2009 at 07:15 PM.
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    Week 44: 8/19/09 Cardio

    Cardio: R. Bike

    10 minute warm up @ Level 5.

    30 Intervals each 30 seconds long @ Level 12.

    30 seconds between each interval @ Level 5.

    20 minutes LISS @ Level 5.

    Time: 62 minutes.
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    Week 44: 8/21/09 Chest/Back

    Didn't do anything on 8/20 decided to just have a rest day, been feeling tired lately.

    Pullups *warmed up w/ BW (2x)

    BW + 10 x 9
    BW + 10 x 8
    BW + 10 x 7

    Flat Barbell Bench Press *warmed up w/ bar, 85, 105, 125

    135 x 10
    135 x 8 (2 sets)

    T Bar Rows *warmed up w/ 1 plate, 2 plates

    3 plates x 10
    3 plates x 9
    3 plates x 8

    Incline Dumbbell Bench Press

    55 x 9
    55 x 8 (2 sets)

    Incline Dumbbell Flys

    45 x 8 (2 sets)

    Dumbbell Rows

    55 x 10
    65 x 8
    75 x 6

    Hammer Strength Decline Press

    2 plates + 10 x 10
    2 plates + 25 x 9 *PR for reps
    2 plates + 35 x 6
    2 plates x 15

    Hammer Grip Lat Pulldowns

    120 x 14
    125 x 12
    140 x 7

    15 minutes on the R. Bike @ Level 4.
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    Week 44: 8/22/09 Shoulders/Arms

    Since I didn't do legs yesterday, decided to throw in some squats today.

    Seated DB Shoulder Press *warmed up w/ 25, 35, 45

    60 x 6
    60 x 4 (2 sets)

    Bent Over Rear DB Laterals

    35 x 12
    40 x 9
    45 x 7 (2 sets)

    Close Grip EZ Bar Curls Supersetted w/ EZ Bar Tricep Extensions

    10 + 10 x 10 / 10 + 10 x 10
    10 + 10 x 9 / 10 + 10 x 9
    10 + 10 x 8 / 10 + 10 x 8

    Cambered Bar Tricep Pushdowns

    95 x 10
    100 x 9
    105 x 8

    Cambered Bar Cable Curls

    65 x 15
    75 x 15
    85 x 12
    100 x 11

    Tricep Rope Pushdowns

    55 x 15
    60 x 10
    65 x 8

    Rope Curls

    65 x 12
    70 x 10
    75 x 10

    Squats *warmed up w/ bar, 85, 105, 125

    145 x 10
    150 x 9
    155 x 8

    Lateral Raise Machine

    50 x 12
    60 x 12
    70 x 12

    15 minutes on the Cross Trainer @ Incline 10 @ Levels 4, 5 and 7.
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    Week 44: 8/23/09 Cardio

    Cardio: Treadmill

    10 minute warmup @ Incline 4.0 w/ MPH @ 3.0, 3.5 and 5.0

    20 Intervals, each 30 seconds long @ MPH 7.0, 7.5, 8.0, 8.5, 9.0

    30 seconds @ MPH 5.0 between intervals

    R. Bike

    5 minutes LISS @ Level 12.

    10 Intervals @ Level 12 for 30 seconds.

    15 minute LISS @ Level 5.

    Time: 62 minutes.
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    Starting manana

    Protein: 225g

    Carbs: 255 (-10)

    Fat: 55g (-5)

    We'll see on cardio if I'll add more or just leave it be. Home stretch now, almost done before another lean bulk.
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    Week 45: 8/24/09 Upper Body

    Pullups *warmed up w/ BW (2x)

    BW + 30 x 6
    BW + 30 x 5
    BW + 30 x 4

    Flat Barbell Bench Press *warmed up w/ bar, 85, 125 (2x)

    160 x 5
    165 x 4
    170 x 4 *PR for reps

    Dumbbell Rows

    75 x 6
    75 x 5
    75 x 5

    Trying to get used to them.

    Incline Dumbbell Bench Press

    65 x 6
    65 x 5
    70 x 4

    Real nice stretch even with the 70s.

    Bicycle Handle Lat Pulldowns

    145 x 6
    150 x 6
    155 x 6

    Hammer Strength Incline Press

    2 plates + 10 + 5 x 5
    2 plates + 10 + 5 + 2.5 x 3

    Hammer Strength Low Rows

    2 plates + 10 + 5 x 6
    2 plates + 10 + 5 + 2.5 x 5

    Close Grip EZ Bar Curls

    25 plates + 2.5 x 6
    25 plates + 5 x 5
    25 plates + 5 x 3

    EZ Bar Tricep Extensions

    25 plate + 2.5 x 6
    25 plate + 5 x 5 *PR
    25 plate + 5 x 4

    Cambered Bar Curls

    125 x 9
    135 x 6
    140 x 5

    Cambered Bar Tricep Extensions

    120 x 10
    130 x 9

    Pec Dec

    125 x 9 (2 sets)

    Post Workout Cardio on the Stationary Bike @ Levels 3 and 4 for 15 minutes.
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