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  1. #181
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Tuesday, January 8, 2013 Chest and Triceps

    During training: 1 serving of Amino Recovery by Bodybuilding.com

    Smith Machine Floor Press
    Set 1- 180 lbs + 50 lbs of chains x 7 reps
    Set 2- 190 lbs + 50 lbs of chains x 3 reps
    Set 3- 190 lbs + 50 lbs of chains x 3 reps

    Incline Chain Press
    Set 1- 50 lbs x 12 reps
    Set 2- 50 lbs x 12 reps

    Incline DB Flye
    Set 1- 25 lbs x 15 reps
    Set 2- 25 lbs x 15 reps

    Triceps Dips
    Set 1- BW x 15 reps
    Set 2- BW x 12 reps

    Cable Skullcrushers
    Set 1- 80 lbs x 15 reps
    Set 2- 80 lbs x 15 reps

    Supersetted with

    Cable Pushdowns
    Set 1- 80 lbs x 12 reps
    Set 2- 80 lbs x 10 reps

    Post Training: 1 scoop of Syntha-6 Isolate with 1 bottle of Gatorade
    Reply With Quote

  2. #182
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Friday, January 11, 2013 4 minute pushup test

    77 pushups in 4 minutes
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  3. #183
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, January 12, 2013 Back and Biceps

    30 minutes before training: 1 serving of Assault by MusclePharm
    During Training: 1 serving of Amino Recovery by Bodybuilding.com

    Weighted Pullups
    Set 1- BW + 20 lb weight vest x 13 reps
    Set 2- BW + 20 lb weight vest x 9 reps
    Set 3- BW + 20 lb weight vest x 6 reps

    TRX Inverted Row
    Set 1- BW x 12 reps
    Set 2- BW x 10 reps

    DB Pullover
    Set 1- 55 lbs x 20 reps
    Set 2- 65 lbs x 15 reps

    DB Hammer Curls
    Set 1- 35 lbs x 16 reps
    Set 2- 40 lbs x 12 reps

    DB Spider Curls
    Set 1- 20 lbs x 16 reps
    Set 2- 20 lbs x 15 reps

    Double Cable Curls
    Set 1- 40 lbs x 20 reps with left arm, right arm flexed
    Set 2- 40 lbs x 20 reps with right arm, left arm flexed
    Set 3- 40 lbs x 20 reps both arms at the same time

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
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  4. #184
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Monday, January 14, 2013 Chest and Triceps

    During training: 1 serving of Amino Recovery by Bodybuilding.com

    Smith Machine Floor Press
    Set 1- 230 lbs x 7 reps
    Set 2- 240 lbs x 5 reps
    Set 3- 245 lbs x 5 reps

    Incline Chain Presses
    Set 1- 50 lbs x 15 reps
    Set 2- 50 lbs x 13 reps

    Incline DB Flye
    Set 1- 25 lbs x 15 reps
    Set 2- 25 lbs x 15 reps

    Dips
    Set 1- BW x 15 reps
    Set 2- BW x 9 reps

    Cable Skullcrusher
    Set 1- 80 lbs x 15 reps
    Set 2- 80 lbs x 15 reps

    Supersetted with

    Cable Pushdown
    Set 1- 80 lbs x 15 reps
    Set 2- 80 lbs x 15 reps

    Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine by Optimum Nutrition
    Reply With Quote

  5. #185
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Thursday, January 17, 2013 Delts and Traps

    30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
    During training: 1 serving of Amino Recovery by Bodybuilding.com

    DB Side Laterals
    Set 1- 15 lbs x 10 reps
    Set 2- 15 lbs x 10 reps
    Set 3- 15 lbs x 10 reps
    Set 4- 15 lbs x 10 reps
    Set 5- 15 lbs x 10 reps
    Set 6- 15 lbs x 10 reps
    Set 7- 15 lbs x 10 reps
    Set 8- 15 lbs x 10 reps
    Set 9- 15 lbs x 10 reps
    Set 10- 15 lbs x 10 reps

    Front Plate Raise
    Set 1- 25 lbs x 25 reps
    Set 2- 25 lbs x 25 reps
    Set 3- 25 lbs x 25 reps
    Set 4- 25 lbs x 25 reps

    Machine Shoulder Press
    Set 1- 150 lbs x 5 reps
    Set 2- 170 lbs x 5 reps
    Set 3- 190 lbs x 5 reps
    Set 4- 210 lbs x 5 reps
    Set 5- 230 lbs x 5 reps

    DB Shrugs
    Set 1- 70 lbs x 15 reps
    Set 2- 70 lbs x 15 reps
    Set 3- 70 lbs x 15 reps

    Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  6. #186
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Friday, January 18, 2013 Back and Biceps

    During Training: 1 serving of Amino Recovery by Bodybuilding.com

    Weighted Pullups
    Set 1- BW + 20 lb weight vest x 15 reps
    Set 2- BW + 20 lb weight vest x 10 reps
    Set 3- BW + 20 lb weight vest x 8 reps

    Inverted Row
    Set 1- BW x 12 reps
    Set 2- BW x 10 reps

    DB Pullover
    Set 1- 65 lbs x 15 reps
    Set 2- 65 lbs x 15 reps

    DB Hammer Curls
    Set 1- 40 lbs x 15 reps
    Set 2- 40 lbs x 13 reps

    DB Spider Curls
    Set 1- 20 lbs x 15 reps
    Set 2- 20 lbs x 15 reps

    Double Cable Curls
    Set 1- 40 lbs x 20 reps with left arm, right arm flexed
    Set 2- 40 lbs x 20 reps with right arm, left arm flexed
    Set 3- 40 lbs x 20 reps with both arms

    post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  7. #187
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, January 19, 2013 Cardio

    Functional Rope HIIT
    15 rounds with 20 seconds of rest between each round
    50 power slaps each round
    Reply With Quote

  8. #188
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Sunday, January 20,2013 Cardio

    Pushing in Wheelchair using the Freewheel Attachment
    Distance: 1.95 miles
    Time: 30 minutes 7 seconds
    Calories burned: 443
    Reply With Quote

  9. #189
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Monday, January 21, 2013 Chest and Triceps

    30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
    During Training: 1 serving of Amino Recovery by Bodybuilding.com

    Smith Machine Floor Press
    Set 1- 185 lbs + 50 lbs of chains x 6 reps
    Set 2- 195 lbs + 50 lbs of chains x 4 reps
    Set 3- 200 lbs + 50 lbs of chains x 5 reps

    Incline Chain Press
    Set 1- 50 lbs x 20 reps
    Set 2- 50 lbs x 13 reps

    Incline DB Flye
    Set 1- 25 lbs x 15 reps
    Set 2- 25 lbs x 15 reps

    Dips
    Set 1- BW x 16 reps
    Set 2- BW x 11 reps

    Cable Skullcrushers
    Set 1- 80 lbs x 15 reps
    Set 2- 80 lbs x 10 reps

    supersetted with

    Cable Pushdowns
    Set 1- 80 lbs x 12 reps
    Set 2- 80 lbs x 12 reps

    Post training: 2 scoops of Surge Recovery by Biotest
    Reply With Quote

  10. #190
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Wednesday, January 23, 2013 Delts and Traps

    30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
    during training: 1 serving of Amino Recovery by Bodybuilding.com

    DB Side Laterals
    Set 1- 15 lbs x 10 reps
    Set 2- 15 lbs x 10 reps
    Set 3- 15 lbs x 10 reps
    Set 4- 15 lbs x 10 reps
    Set 5- 15 lbs x 10 reps
    Set 6- 15 lbs x 10 reps
    Set 7- 15 lbs x 10 reps
    Set 8- 15 lbs x 10 reps
    Set 9- 15 lbs x 10 reps
    Set 10- 15 lbs x 20 reps

    Front Plate Raise
    Set 1- 25 lbs x 25 reps
    Set 2- 25 lbs x 25 reps
    Set 3- 25 lbs x 25 reps
    Set 4- 25 lbs x 25 reps

    Machine Press
    Set 1- 170 lbs x 5 reps
    Set 2- 190 lbs x 5 reps
    Set 3- 210 lbs x 5 reps
    Set 4- 230 lbs x 5 reps
    Set 5- 250 lbs x 2 reps

    DB Shrugs
    Set 1- 70 lbs x 15 reps
    Set 2- 70 lbs x 15 reps
    Set 3- 70 lbs x 15 reps

    Post Training: 2 scoops of Surge Recovery by Biotest with 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  11. #191
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Friday, January 25, 2013 Cardio

    Functional Rope HIIT
    15 rounds with 20 seconds of rest between rounds
    50 power slaps each round
    50 pushups
    Reply With Quote

  12. #192
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, January 26, 2013 Back and Biceps

    30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
    During Training: 1 serving of Amino Recovery by Bodybuilding.com

    Weighted Pullups
    Set 1- BW + 20 lb weight vest x 16 reps
    Set 2- BW + 20 lb weight vest x 11 reps
    Set 3- BW + 20 lb weight vest x 9 reps

    TRX Inverted Rows
    Set 1- BW x 12 reps
    Set 2- BW x 8 reps

    DB Pullovers
    Set 1- 65 lbs x 20 reps
    Set 2- 70 lbs x 14 reps

    DB Hammer Curls
    Set 1- 40 lbs x 15 reps
    Set 2- 40 lbs x 10 reps

    DB Spider Curls
    Set 1- 20 lbs x 15 reps
    Set 2- 20 lbs x 15 reps

    Double Cable Curls
    Set 1- 40 lbs x 20 reps with left arm, right arm flexed
    Set 2- 40 lbs x 20 reps with right arm, left arm flexed
    Set 3- 40 lbs x 20 reps with both arms

    Post Training: 2 scoops of Surge Recovery by Biotest with 5 grams of glutamine by Optimum Nutrition

    Cardio
    Functional Rope HIIT
    15 rounds with 20 seconds of rest between each round
    50 power slaps each round
    Reply With Quote

  13. #193
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Sunday, January 27, 2013 Cardio

    Dragonfly Handcycle
    Distance: 4.91 miles
    Time: 38:12
    Calories Burned: 651
    Reply With Quote

  14. #194
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Wednesday, January 30, 2013 Delts and Traps

    30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
    During training: 1 serving of Amino Recovery by Bodybuilding.com

    Machine Shoulder Press
    Set 1- 170 lbs x 5 reps
    Set 2- 190 lbs x 5 reps
    Set 3- 210 lbs x 5 reps
    Set 4- 230 lbs x 5 reps
    Set 5- 250 lbs x 5 reps

    DB Side Laterals
    Set 1- 20 lbs x 10 reps
    Set 2- 20 lbs x 10 reps
    Set 3- 20 lbs x 10 reps
    Set 4- 20 lbs x 10 reps
    Set 5- 20 lbs x 10 reps
    Set 6- 20 lbs x 10 reps
    Set 7- 20 lbs x 10 reps
    Set 8- 20 lbs x 10 reps
    Set 9- 20 lbs x 10 reps
    Set 10- 20 lbs x 10 reps

    DB Shrugs
    Set 1- 70 lbs x 20 reps
    Set 2- 70 lbs x 20 reps
    Set 3- 70 lbs x 20 reps
    Set 4- 70 lbs x 20 reps

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of Glutamine by Optimum Nutrition
    Reply With Quote

  15. #195
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Friday, February 1, 2013 Cardio

    Dragonfly Handcycle
    Distance: 1.04 miles
    Time: 24 minutes 35 seconds
    Calories Burned: 119
    Reply With Quote

  16. #196
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, February 2, 2013 Chest and Triceps

    During training: 1 serving of Amino Recovery by Bodybuilding.com

    Smith Machine Floor Press
    Set 1- 190 lbs + 50 lbs of Chains x 5 reps
    Set 2- 200 lbs + 50 lbs of Chains x 3 reps
    Set 3- 210 lbs + 50 lbs of Chains x 1 rep

    Incline Chain Press
    Set 1- 50 lbs x 20 reps
    Set 2- 50 lbs x 14 reps

    Incline DB Flye
    Set 1- 25 lbs x 15 reps
    Set 2- 25 lbs x 15 reps

    Dips
    Set 1- BW x 15 reps (Didn't do 2nd set due to tweaking my shoulder)

    Cable Skullcrushers
    Set 1- 80 lbs x 15 reps
    Set 2- 80 lbs x 10 reps

    supersetted with

    Cable Pushdown
    Set 1- 80 lbs x 10 reps
    Set 2- 80 lbs x 10 reps

    Post Training: 2 scoops of Surge Recovery by Biotest
    Reply With Quote

  17. #197
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Monday, February 4, 2013 Back and Biceps

    During training: 1 serving of Amino Recovery by Bodybuilding.com

    Weighted Pullups
    Set 1- BW + 20 lb weight vest x 16 reps
    Set 2- BW + 20 lb weight vest x 11 reps
    Set 3- BW + 20 lb weight vest x 10 reps

    Inverted Rows
    Set 1- BW x 10 reps
    Set 2- BW x 8 reps

    DB Pullovers
    Set 1- 70 lbs x 15 reps
    Set 2- 70 lbs x 15 reps

    DB Hammer Curls
    Set 1- 40 lbs x 15 reps
    Set 2- 40 lbs x 10 reps

    Spider Curls
    Set 1- 20 lbs x 15 reps
    Set 2- 20 lbs x 15 reps

    Double Cable Curls
    Set 1- 40 lbs x 20 reps with left arm, right arm flexed
    Set 2- 40 lbs x 20 reps with right arm, left arm flexed
    Set 3- 40 lbs x 20 reps both arms

    Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  18. #198
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Thursday, February 7, 2013 Cardio

    Dragonfly Handcycle
    Distance: 2.76 miles
    Time: 20 minutes and 40 seconds
    Reply With Quote

  19. #199
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Friday, February 8, 2013 Chest and Triceps

    During training: 1 serving of Amino Recovery by Bodybuilding.com

    Smith Machine Incline Pin Press
    Set 1- 140 lbs x 8 reps
    Set 2- 160 lbs x 6 reps
    Set 3- 170 lbs x 4 reps

    Plank to Pushups
    Set 1- BW x 10 reps starting with right hand
    Set 2- BW x 10 reps starting with left hand

    Machine Flye
    Set 1- 120 lbs x 15 reps
    Set 2- 120 lbs x 20 reps

    Rolling Triceps Extensions
    Set 1- 35 lbs x 15 reps
    Set 2- 40 lbs x 15 reps

    Piston Pushdowns with Band
    Set 1- Orange Band x 15 reps
    Set 2- Orange Band x 15 reps

    Chain Skullcrushers
    Set 1- 50 lbs x 10 reps
    Set 2- 50 lbs x 10 reps

    Post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  20. #200
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, February 9, 2013 Cardio

    Functional Rope HIIT
    15 rounds with 20 seconds of rest between each set
    50 power slaps each round
    Reply With Quote

  21. #201
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Sunday, February 10, 2013 Back and Biceps

    during training: 1 serving of Amino Recovery by Bodybuilding.com

    Chest Supported Cable Rows
    Set 1- 170 lbs x 8 reps
    Set 2- 180 lbs x 6 reps
    Set 3- 190 lbs x 5 reps

    Pulldown(1 arm)
    Set 1- 55 lbs x 15 reps with left arm
    Set 2- 55 lbs x 15 reps with right arm

    Pulldown(wide grip)
    Set 1- 115 lbs x 15 reps

    Straight Arm Pulldown(using Flexsolate Straps)
    Set 1- 80 lbs x 15 reps
    Set 2- 90 lbs x 15 reps

    Cable Curl
    Set 1- 70 lbs x 15 reps
    Set 2- 80 lbs x 16 reps

    Alternating DB Curls
    Set 1- 30 lbs x 15 reps
    Set 2- 30 lbs x 13 reps

    DB Preacher Curls(both DBs at same time)
    Set 1- 10 lbs x 15 reps
    Set 2- 10 lbs x 15 reps

    post training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  22. #202
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Monday, February 11, 2013 Cardio Strength

    100 pushups
    6 minutes 7 seconds
    Reply With Quote

  23. #203
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Tuesday, February 12, 2013 Cardio

    Dragonfly Handcycle
    Distance: 5.02 miles
    Time: 38 minutes and 1 second
    Reply With Quote

  24. #204
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Wednesday, February 13, 2013 Delts and Traps

    During Training: 1 scoop of Amino Recovery by Bodybuilding.com

    DB Side Laterals
    Set 1- 10 lbs x 10 reps
    Set 2- 15 lbs x 15 reps
    Set 3- 20 lbs x 20 reps
    Set 4- 25 lbs x 12 reps x 8 reps x 5 reps

    Machine Shoulder Press(neutral grip)
    Set 1- 140 lbs x 10 reps
    Set 2- 150 lbs x 10 reps
    Set 3- 150 lbs x 10 reps

    Supersetted with

    Machine Shoulder Press(regular grip)
    Set 1- 140 lbs x 10 reps
    Set 2- 150 lbs x 10 reps
    Set 3- 150 lbs x 10 reps

    Rear Delt Flye
    Set 1- 80 lbs x 12 reps
    Set 2- 80 lbs x 12 reps
    Set 3- 80 lbs x 12 reps
    Set 4- 80 lbs x 12 reps

    DB Shrugs
    Set 1- 70 lbs x 15 reps
    Set 2- 70 lbs x 15 reps
    Set 3- 70 lbs x 15 reps
    Set 4- 70 lbs x 15 reps

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  25. #205
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, February 16, 2013 Chest and Triceps

    30 minutes before training: 4 scoops of Essential Amino Energy by Optimum Nutrition
    During Training: 1 serving of Amino Recovery by Bodybuilding.com

    Incline Smith Machine Pin Press
    Set 1- 150 lbs x 7 reps
    Set 2- 160 lbs x 3 reps

    Incline Smith Machine Isometric hold
    Set 1- 20 seconds
    Set 2- 20 seconds
    Set 3- 20 seconds

    Plank to Pushup
    Set 1- BW x 10 reps starting with right arm
    Set 2- BW x 10 reps starting with left arm

    Flye Machine
    Set 1- 120 lbs x 20 reps
    Set 2- 120 lbs x 20 reps

    Rolling Triceps Extension
    Set 1- 40 lbs x 15 reps
    Set 2- 40 lbs x 15 reps

    Piston Pushdowns
    Set 1- Orange Resistance Band x 15 reps
    Set 2- Orange Resistance Band x 15 reps

    Chain Skullcrushers
    Set 1- 50 lbs x 15 reps
    Set 2- 50 lbs x 10 reps

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrtion
    Reply With Quote

  26. #206
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Sunday, February 17, 2013 Back and Biceps

    During Training: 1 serving of Amino Recovery by Bodybuilding.com

    Cable Rows
    Set 1- 175 lbs x 7 reps
    Set 2- 185 lbs x 5 reps
    Set 3- 195 lbs x 6 reps

    Pulldowns
    Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip
    Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms widegrip

    Straight Arm Pulldown(using Flexsolate Straps)
    Set 1- 90 lbs x 20 reps
    Set 2- 90 lbs x 20 reps

    Incline Cable Curl
    Set 1- 70 lbs x 20 reps
    Set 2- 80 lbs x 20 reps

    DB Curls
    Set 1- 30 lbs x 15 reps
    Set 2- 30 lbs x 15 reps

    DB Preacher Curls
    Set 1- 10 lbs x 15 reps (both arms same time)
    Set 2- 10 lbs x 15 reps (both arms same time)

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  27. #207
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Monday, February 18, 2013 Cardio

    Dragonfly Handcycle
    Distance: 7.98 miles
    Time: 1 hour 4 minutes
    Reply With Quote

  28. #208
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Wednesday, February 21, 2013 Delts and Traps

    During Training: 4 scoops of Essential Amino Energy by Optimum Nutrition

    Machine Shoulder Press
    Set 1- 140 lbs x 10 reps
    Set 2- 150 lbs x 10 reps
    Set 3- 170 lbs x 10 reps
    Set 4- 190 lbs x 10 reps

    Rear Delt Flye
    Set 1- 90 lbs x 15 reps
    Set 2- 100 lbs x 15 reps
    Set 3- 100 lbs x 15 reps

    DB Side Laterals
    Set 1- 20 lbs x 20 reps
    Set 2- 20 lbs x 20 reps
    Set 3- 20 lbs x 15 reps
    Set 4- 20 lbs x 12 reps

    DB Shrugs
    Set 1- 70 lbs x 15 reps
    Set 2- 70 lbs x 15 reps
    Set 3- 70 lbs x 15 reps

    Post Training: 2 scoops of Super Advanced Whey Protein by Bodyfortress
    Reply With Quote

  29. #209
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Saturday, February 23, 2013 Chest and Triceps

    During Training: 4 servings of Essential Amino Energy by Optimum Nutrition

    Smith Machine Incline Pin Press
    Set 1- 150 lbs x 6 reps
    Set 2- 155 lbs x 4 reps
    Set 3- 160 lbs x 4 reps

    Plank to Pushup
    Set 1- BW x 10 reps starting with right arm
    Set 2- BW x 10 reps starting with left arm

    Machine Flye
    Set 1- 130 lbs x 20 reps
    Set 2- 140 lbs x 15 reps

    Rolling Triceps Extensions
    Set 1- 40 lbs x 15 reps
    Set 2- 45 lbs x 12 reps

    Piston Pushdowns
    Set 1- Orange Resistance Band x 15 reps
    Set 2- Orange Resistance Band x 15 reps

    Chain Skullcrushers
    Set 1- 50 lbs x 10 reps
    Set 2- 50 lbs x 9 reps

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

  30. #210
    WCBBSimmons garjantua's Avatar
    Join Date: Nov 2005
    Location: Marrero, Louisiana, United States
    Age: 30
    Stats: 5'8", 170 lbs
    Posts: 242
    BodyPoints: 48
    Rep Power: 16
    garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000) garjantua is a name known to all. (+5000)
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    Sunday, February 24, 2013 Back and Biceps

    During Training: 4 scoops of Essential Amino Energy by Optimum Nutrition

    Chest Supported Cable Rows
    Set 1- 180 lbs x 6 reps
    Set 2- 190 lbs x 4 reps
    Set 3- 200 lbs x 6 reps

    Pulldowns
    Set 1- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms
    Set 2- 55 lbs x 15 reps with left arm, 55 lbs x 15 reps with right arm, 115 lbs x 15 reps with both arms

    Straight Arm Pulldown(using Flexsolate Straps)
    Set 1- 80 lbs x 15 reps
    set 2- 80 lbs x 15 reps

    Cable Curls
    Set 1- 80 lbs x 20 reps
    Set 2- 80 lbs x 16 reps

    Alternating DB Curls
    Set 1- 30 lbs x 15 reps
    Set 2- 30 lbs x 13 reps

    DB Preacher Curls(both DBs at the same time)
    Set 1- 15 lbs x 15 reps
    Set 2- 15 lbs x 12 reps

    Post Training: 2 scoops of Surge Recovery by Biotest w/ 5 grams of glutamine by Optimum Nutrition
    Reply With Quote

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