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02-15-2009, 11:43 PM
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#1
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Smalls's quest to be Big
I've put it off as long as possible, but it's time for me to start a workout journal. I've been at it for just over a year now and have made some gains, but I'll never be satisfied!
Stats
Age : 20
Height : 5'7"
Weight : 140 lbs
I'm beginning this mid-workout cycle, but I'll keep you updated as I go along. I borrowed most of my formats from nrk5014, but I might be up for a shake-up pretty soon here. Any comments, critiques are welcomed.
Sunday : Bi/Back
Warmup : 10 Minutes on bike
Chinup
6x(+35)
6x(+35)
4x(+35)
6xBW
DB Curls
6x30
6x30
6x30
V-Bar Pulldown
9x105
9x105
10x105
DB Pullover
8x50
8x50
9x50
Reverse-grip BB Row
10x95
10x100
10x100
Preacher Curl (assuming 25 lb bar)
8x55
8x65
8x65
Cool-down DB Curls
10x25
Comments : I could probably push myself harder next time (maybe fewer sets?) Great pump, though. Definitely worth the time.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-16-2009, 11:15 PM
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#2
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Monday : Legs
Tonight was short and sweet, unfortunately.
Warmup : 10 minutes on bike
Calf Raises (Machine)
10x360
10x380
8x400
Squats (//)
7x225
7x225
7x225
Hamstring Curl
10x135
10x150
10x150
Comments : I can still feel my legs, and they're functioning quite well. Definitely not enough done.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-17-2009, 02:26 PM
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#3
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday Afternoon : Chest/Tri
Warmup : 6 minutes on bike
BB Bench
7x165
5x175
3x185
Weighted Dips
7x(+45)
6x(+55)
6x(+70)
5x(+80)
Comments: Working with more than one partner gets in the way (timing and socializing). It also holds you back when you can't find a common routine (or when they do the same routine every time you go with them).
Cardio/Abs later tonight, after work.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-18-2009, 12:12 AM
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#4
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday Night : Cardio/Abs
30 minutes bike (Avg heartbeat : 155)
Abs
Side flexion (extension from bench)
2x13
Decline Medicine Ball Toss
2 x 30
Bench Leg Lift
1x7 (Big mistake after decline)
Cable Chop
1x12 (60 lbs)
1x12 (70 lbs)
Swiss Ball Plank
2x30 seconds
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-18-2009, 11:00 PM
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#5
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Wednesday : Shoulders
Warmup : 8 minutes bike
Pullups
8xBW
8xBW
8xBW
Military Press
8x125
6x125
9x115
T-Bar Row
10x90
10x90
10x90
DB Shrug
10x75s
10x75s
11x75s
DB Lateral Raise
6x20
6x20
6x20
Comments : Shoulders and forearms are screamin', but in a good way. Felt like a successful workout, and I know I'm gonna feel it in the morning.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
Last edited by smalls.bsu; 02-18-2009 at 11:04 PM.
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02-19-2009, 09:04 PM
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#6
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Thursday Afternoon : Bi/Back
Warmup : 7 minutes on bike
DB Curl
45x5
40x7
35x8
30x8
Chinup
9xBW
9xBW
9xBW
Preacher Curl (Machine)
70x9
Gave up, 'cause the machine was a piece of ****
Straight-Arm DB Pullover
50x10
50x10
50x11
Comments : The fact that the (secondary) gym I went to today had 2 busted cable towers and an (somehow) "out of order" squat rack really didn't help me out. I didn't waste the 45 minutes, but it was pretty close.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-21-2009, 05:08 PM
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#7
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Saturday : Cardio/Back/Abs
35 minutes bike
Deads
155x6 (warmup)
243x6
287x1
243x5
Bench Leg Raises(ish)
3 sets of 8
Cable Crunch
120x15
130x15
Comments : Still a bit hung over from Friday night, but manageable.
Abs feel fine right now, but I'll probably feel them in a while.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-23-2009, 07:49 PM
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#8
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Feelin' epically pumped to get to the gym later. Took a break Sunday, and I'm ready to kill my arms pretty soon here. Maaan it's gonna be sweet.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-23-2009, 11:13 PM
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#9
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Monday : Bi/Back
Warmup : 10 minutes bike
Chinup
BWx8
BWx8
BWx8
DB Curl
30sx6
30sx6
30sx6
V-Bar Pulldown
120x9
120x9
135x8
DB Straight-Arm Pullover
55x10
55x10
55x10
EZ Bar Preacher Curl
55x10
65x8
65x9 (Last 3 reps assisted negs)
Comments : Amazing pump, great burn, definitely feeling it. Probably one of the best bi/back workouts I've done in a while.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-23-2009, 11:16 PM
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#10
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Registered User
Join Date: Dec 2008
Location: El Cajon, California, United States
Age: 25
Stats: 5'7", 175 lbs
Posts: 34
BodyBlog Entries: 0
BodyPoints: 0
Rep Power: 0 
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Good luck on gettin BIG, smalls. your lifts are pretty gnarly. keep up the good work.
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02-24-2009, 02:44 PM
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#11
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday Afternoon : Chest/Tri
Warmup : 6 minutes bike
BB Bench Press
BWx8 (Warmup)
185x3
195x3
205x0 (Complete failure)
Close Grip BB Bench Press
115x8
125x8
135x7
Dips
10xBW
Rope Tricep Pulldown
100x10
(I was filling time with these two exercises, trying to figure out what to do next...)
Reverse One-Arm Tricep Pulldown
30x10
30x10
30x10
Comments : Damn, close grip works amazingly well! Never really tried it, but after talking with grande_mono, I was convinced. Definitely adding to my routine.
I'm thinking my schedule's in for a complete overhaul right now. I've been going close to 2 months on this one, so it's time for a change-up.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-26-2009, 12:30 AM
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#12
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Wednesday : Cardio/Abs
5 minutes warmup bike
25 minutes bike
Full-Body Bench Raises (?)
BWx8
BWx8
BWx8
SS w/
Side Flexion (extension from bench)
BWx12
BWx12
Rope Cable Crunches
130x15
140x15
SS w/
High-Cable Woodchop
50x12
60x12
Comments : Again, didn't feel too beat-up from this workout. May have to crank up the intensity next time.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-26-2009, 11:10 PM
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#13
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Thursday Afternoon : Chest
Warmup : 6 minutes bike
BB Bench Press
145x12
145x12
155x11
Incline DB Press
40x8
40x8
40x8
Comments : Short and sweet, mostly because I didn't plan on going after class, therefore had no motivation. My friends insist on doing bench every Tuesday/Thursday after class...
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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02-26-2009, 11:13 PM
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#14
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Thursday Night : Legs
Warmup : 10 minutes bike
Quad Extension
180x8
180x8
180x8
Standing Calf Raise
360x12
380x11
400x9
Squats
185x8
185x10
185x10
Hamstring Curl
150x10
150x10
150x10
Cooldown : 5 minutes bike, stretch
Comments : Legs feel great at the moment. Lower back is feeling better after squats (I think I may have done something wrong on Saturday's deadlifts...). We'll see if I can walk tomorrow.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-01-2009, 02:59 AM
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#15
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Saturday : Shoulders/Back
Warmup : 7 minutes bike
Pullups
BWx8
BWx8
BWx7
Military Press
105x12
105x10
105x8
T-Bar Row
90x10
90x10
90x10
DB Shoulder Shrugs
75x10
75x10
75x10
Reverse Cable Flies
20x8
10x12
10x14
Front Plate Raise
35x8
35x8
35x8
Comments : Mediocre workout for a mediocre day... Not gonna argue. Felt good.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-01-2009, 10:49 PM
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#16
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Sunday : Chest/Tris
Warmup : 12 minutes bike
BB Bench Press
135x12
135x12
145x9
Incline BB Bench Press
120x6
115x6
115x6
Dips
BW (+45)x9
BW (+45)x9
BWx10
Cable Flies
40sx12
40sx12
40sx12
Comments : Never doing chest/tris back-to-back with shoulders ever again. Couldn't push nearly as much weight, and my shoulders ache a bit. Not smart, but good to know for the future.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-03-2009, 01:38 AM
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#17
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Monday : Cardio/Abs
30 minutes bike
Full-Body Leg Lifts (?)
BWx8
BWx8
BWx8
Bench Extension Side Flexion
(+25)x8
BWx12
Kneeling Cable Crunch
140x12
140x12
140x12
Cable Woodchop
60x12 (High Pulley)
50x12 (Low Pulley)
Comments : Again, not stressing my abs enough, no matter how much I do. Can anyone suggest some hard-core ab workouts in addition to those above?
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-03-2009, 02:37 PM
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#18
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday Afternoon : Back/Bi
Warmup : 7 minutes bike
EZ Bar Bicep Curl
95x5
95x5
95x5
Chinup
BWx8
BWx8
BWx8
Inverted Bent-Over BB Rows
115x10
115x10
115x10
DB Curl
30x6
Straight-Arm DB Pullover
50x10
50x10
50x10
Comments : Feels great. My veins were about ready to pop on the curls. The arms ache, but it comes with the territory, I guess...
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-03-2009, 11:58 PM
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#19
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday Night : Cardio
20 minutes bike medium
15 minutes bike light
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-16-2009, 09:54 AM
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#20
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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I missed a few days' updates, but I was on Spring Break all week. Not much of a chance to work out.
Trying to get back into the swing of things :
Sunday : Biceps
Warmup : 10 minutes bike
EZ Bar Curl
75x8
95x6
95x4
95x2
V-Bar Pulldown
135x8
135x8
135x8
DB Hammer Curls
25x7
25x7
25x8
Inverted BB Bicep Curl
45x8
45x8
45x10
Comments : That week off killed me. Sure, my arms felt great afterward, but I wasn't happy with this workout. Hopefully the rest of the week goes along smoothly.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-17-2009, 02:09 AM
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#21
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Monday : Abs
Warmup : 10 minutes bike
Swiss Ball Crunch
20x1
Swiss Ball Plank
30 seconds x2
Rocky-Style Leg Lifts
BWx8
BWx8
BWx8
Decline Situps (w/ medicine ball)
10x20
10x30
Decline Situps
(+45)x10
(+45)x10
High Pulley Cable Chops
60x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-17-2009, 03:12 PM
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#22
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday : Chest/Tri
Warmup : 6 minutes bike
BB Bench Press
155x8
175x8
185x3
BB Close Grip Bench Press
135x8
135x8
135x7
Cable Flies
40x10
40x10
40x9
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-19-2009, 12:41 AM
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#23
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Wednesday : Cardio
35 minutes bike
5 minutes steep incline tip-toe walk
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-19-2009, 02:43 PM
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#24
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Thursday Afternoon : Chest/Tri
Warmup : 7 minutes bike
BB Bench Press
135x15
135x15
135x15
BB Close-Grip Bench Press
115x9
115x10
115x12
DB Flies
30x6
25x10
25x11
Dips
BWx20
Comments : Every joint in my arms aches right now. Feels like a good workout, but man did it hurt. Haha.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-19-2009, 11:05 PM
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#25
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Thursday Night : Legs
Warmup : 6 minutes bike
Squats
225x6
225x6
225x7
Calf Raises
400x10
400x10
400x12
Hamstring Extension
150x12
150x12
150x14
Steep Incline Tip-Toe Treadmill
5 minutes
Comments : My calves feel amazing. Squats went well, although I could've pushed myself a little harder.
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-22-2009, 01:15 PM
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#26
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Saturday : Shoulders/Abs
Warmup : 8 minutes bike
Shoulder Press
115x10
115x10
115x8
DB Shrugs
80x12
80x12
80x12
DB Lateral Raise
25x4
20x10
20x10
20x10
DB Rotating Shoulder Press
25x10
25x10
Decline Bench Situp
(+45)x10
(+45)x15
(+45)x10
High Pulley Woodchop
60x12
70x12
80x12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-23-2009, 12:05 AM
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#27
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Sunday : Biceps/Upper Back
Warmup : 10 minutes bike
EZ Bar Curl
95x6
95x5
95x6
Reverse Grip BB Row
115x12
125x12
115x12
Decline DB Straight-Arm Pullover
45x12
50x12
50x12
EZ Bar Preacher Curl
55x10
65x6
55x10
Comments : Amazing pump! One of the better bicep workouts I've ever done. It's a good feeling not being able to reach the hood on your sweatshirt or scratch your back!
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-23-2009, 11:06 PM
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#28
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Monday : Legs
Warmup : 8 minutes bike
BB Squat
245x6
245x6
225x8
Standing Calf Raise
400x12
400x10
400x11
Hammie Curl
165x11
165x11
165x11
Steep-Incline Treadmill Tip-Toe
6 minutes
Comments : My calves burned for a minute after I finished up/while I was stretching. Didn't feel good then, but they feel amazing now!
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-24-2009, 05:58 PM
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#29
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Tuesday Afternoon : Chest
Warmup : 6 minutes bike
BB Bench Press
180x3
190x3
195x1
DB Incline Press
45x10
45x10
45x10
BB Decline Bench Press
135x15
145x12
155x10
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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03-25-2009, 11:10 PM
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#30
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Registered User
Join Date: Dec 2008
Location: United States
Age: 21
Stats: 5'7", 161 lbs
Posts: 254
BodyPoints: 0
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Wednesday : Cardio/Abs
35 minutes bike
Decline Sit-up
(+45)x15
(+45)x15
(+45)x15
SS w/
Leg Lift into Hip Raise
BWx12
BWx12
BWx12
__________________
Invest in your body because, in the end, if you have nothing else, you still have your body. Take care of it, too, because the organ aftermarket is very selective, and you can only be immortal if part of you lives on, even if it is in someone else's body. They'll be grateful you made the investment.
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