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10-13-2006, 09:02 AM
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#1
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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TKD's Return to Form!
A New Beginning!!
I just couldn't stay away, so I have decided to start a clean journal as the last one got kinda messy!! 
I'm not going to bother listing my cal, prtein, carb or fat intake here, just the basics.
If anyone has any questions or comments though, please feel free to ask
The Routine.
My routine will infact stay much the same except for the gripper/grip work, which I have decided to drop for now (Sorry UK 'ol chap!!).
Workout 1 - Lower/Heavy
Workout 2 - Upper/Light
Workout 3 - Lower/Light
Workout 4 - Upper/Heavy
The Heavy workouts will consist mainly of straight sets of 3 reps with some higher rep sets thrown in for good measure!
The Light workouts are 5 sets of 5 using ramped weight to hit a new 5RM on the last.
1RM lifts will be, of course, attempted from time to time! 
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 09:50 AM
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#2
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Short time Goals...
Here is a list of some short time goals...
Military Press 60KG (132lbs) x5
Flat Bench 90KG (198lbs) x5
T-Bar Rows 90KG (198lbs) x5
BB Rows 105KG (231lbs) x5
Dips + 5KG x5 (Only just stated on these!)
Wide Grip Pullups + 5KG x5 (Only just started on these!)
Full Squat 105KG (231lbs) x5
Conventional Deadlift 160KG (352lbs) x5
Power Cleans 70KG (154lbs) x5
Good Mornings 75KG (165lbs) x5
Box Squat 90KG (198lbs) x5
I'll be hunting these down...............
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
Last edited by TKD; 10-13-2006 at 10:01 AM.
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10-13-2006, 09:51 AM
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#3
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you must not know bout me
Join Date: Jul 2006
Location: Canada
Stats: 5'0", 120 lbs
Posts: 9,132
BodyBlog Entries: 0
BodyPoints: 49697
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Woo hoo! no spamming this time I promise!!
Glad to see you back!
__________________
Deadlifting 250 lbs!
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10-13-2006, 09:55 AM
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#4
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Barefoot Runner
Join Date: Sep 2005
Location: Winnipeg, MB, Canada
Age: 24
Stats: 6'3", 202 lbs
Posts: 10,552
BodyBlog Entries: 0
BodyPoints: 18901
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lol.. I had a feeling you'd be back
__________________
What the superior man seeks is in himself; what the small man seeks is in others. - Confucius
Don't get set into one form, adapt it and build your own, and let it grow, be like water. Empty your mind, be formless, shapeless, like water. Now you put water in a cup, it becomes the cup; You put water into a bottle, it becomes the bottle; You put it in a teapot, it becomes the teapot. Water can flow or it can crash. Be water, my friend. - Bruce Lee
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10-13-2006, 10:02 AM
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#5
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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10-13-2006, 10:04 AM
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#6
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Forgot to just add that I will try to get to everyone's journals, and answer what people post in my journal, but time is somewhat limited due to work at the moment....but fear not!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 10:05 AM
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#7
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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teeheee 
still grippin??
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10-13-2006, 10:06 AM
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#8
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Now pummeling
Join Date: Apr 2006
Location: Montreal, Quebec, Canada
Age: 23
Stats: 5'6", 140 lbs
Posts: 20,797
BodyPoints: 55234
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Welcome back babe, even if you don't visit my journal.
__________________
Nutrabolics/DXL Magazine Rep
http://www.nutrabolics.com/
www.dxlmagazine.com
My Training/Muay Thai/MMA/Rant Log :
http://forum.bodybuilding.com/showthread.php?t=108238051
Government is for slaves
Free men govern themselves
2009 bb.com's Jiu Jitsu team
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10-13-2006, 10:21 AM
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#9
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by asianbabe
teeheee
still grippin?? |
Only lightly atm, hand is still mashed,you?
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 10:22 AM
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#10
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by daYDreAmErX
Welcome back babe, even if you don't visit my journal.
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Read my post above about that!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 10:24 AM
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#11
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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I keep forgetting!!! 
Hey is this meant to be spam free.. coz you know me
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10-13-2006, 10:47 AM
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#12
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Yep!! This time round I'd like everyone to be on their best behaviour!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 10:52 AM
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#13
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WowWowWowWow
Join Date: Dec 2005
Stats: 5'5", 118 lbs
Posts: 12,254
BodyPoints: 52864
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unsubscribes and walks out
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10-13-2006, 12:23 PM
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#14
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Registered Vegan
Join Date: Nov 2004
Age: 28
Stats: 5'7", 150 lbs
Posts: 11,098
BodyBlog Entries: 0
BodyPoints: 9284
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Welcome back, TK. I like the routine. Good luck!
__________________
Don't start dating someone because you're too lazy to commit suicide.
-Judy Tenuta
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10-13-2006, 12:32 PM
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#15
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Registered User
Join Date: Sep 2004
Location: Louisiana, United States
Age: 26
Stats: 5'10", 180 lbs
Posts: 4,913
BodyBlog Entries: 0
BodyPoints: 15318
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good luck dude, you will reset those goals in no time.
__________________
owe reps to: auser
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10-13-2006, 12:34 PM
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#16
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by WannaBeModel
Welcome back, TK. I like the routine. Good luck! |
It's gonna be alot of fun!
Thanks Kris!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 12:35 PM
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#17
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by unclejeff
good luck dude, you will reset those goals in no time.
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Hey jeff!! Whats up man?
It's been a while!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 12:37 PM
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#18
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The Giant Killer
Join Date: Jul 2005
Stats: 5'7"
Posts: 5,617
BodyBlog Entries: 0
BodyPoints: 1969
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No spam? Hell, i might stay subscribed to this one
-Grimface
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10-13-2006, 12:58 PM
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#19
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by Still_Shruggin
No spam? Hell, i might stay subscribed to this one
-Grimface |
Point taken Shruggs lol
Thanks for stopping by man!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 01:16 PM
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#20
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Gaseous Anomaly
Join Date: Feb 2006
Stats: 5'8", 155 lbs
Posts: 853
BodyBlog Entries: 0
BodyPoints: 7517
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woohoo
you shoulda put a spam-free warning in title
__________________
Lactose Intolerance
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10-13-2006, 01:21 PM
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#21
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by massofgas
woohoo
you shoulda put a spam-free warning in title
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I'm sure everyone will behave!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 02:11 PM
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#22
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RIP Jim Johnson
Join Date: Jan 2005
Stats: 5'9", 187 lbs
Posts: 18,490
BodyPoints: 23018
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Just so you know ... I AM watching..ok
Thread Disciplinarian
__________________
Philly Eagles thread: True fans GTFIH
http://forum.bodybuilding.com/showthread.php?t=112976201
Why do you think the old stories tell of men who set out on great journeys to impress the gods? Because trying to impress people just isn't worth the time and effort.
-H. Rollins
I know of no hard gainers, only people that have the delusion that building muscle or strength is "easy." AndrewCook
Diary: Workout
http://forum.bodybuilding.com/showthread.php?t=716355&page=384
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10-13-2006, 02:19 PM
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#23
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Quote:
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Originally Posted by spirit3530
Just so you know ... I AM watching..ok
Thread Disciplinarian |
LOL
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-13-2006, 11:11 PM
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#24
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"Greatest Gig in the Sky"
Join Date: Jan 2006
Location: Geelong, Australia
Age: 20
Stats: 305'1", 254 lbs
Posts: 7,035
BodyBlog Entries: 0
BodyPoints: 7776
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Good luck TKD, i thought you'd come back
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10-14-2006, 04:20 AM
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#25
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Thanks to all for coming back!!
Now lets get down to business!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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10-14-2006, 04:27 AM
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#26
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West Aussie Iron
Join Date: Oct 2004
Location: Perth, Western Australia
Age: 22
Posts: 9,604
BodyBlog Entries: 0
BodyPoints: 5574
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He's back 
__________________
But those who choose to stand and fight,
Will die with dignity.
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10-14-2006, 04:27 AM
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#27
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Banned
Join Date: Jan 2006
Age: 100
Stats: 5'10", 191 lbs
Posts: 5,869
BodyPoints: 19130
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Good luck mate, you know I'm subscribed. Workout related posts only from after this one!!!
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10-14-2006, 04:51 AM
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#28
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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Upper/Light
Auto Funk!!
Total Time = 80 Minutes
Total Sets = 33
Hold on tight now......
Box Squats (Close Stance)
40KG x5
50KG x5
60KG x5
72.5KG x5
82.5KG (181.5lbs) x5 PR!!
60KG (132lbs) x12 PR!!
These were done sitting very slowly, 3-4 seconds, and exploding fast out of the squat!
Good Mornings
30KG x5
40KG x5
50KG x5
60KG x5
65KG (143lbs) x5 PR!!
50KG (110lbs) x10
50KG (110lbs) x10 PR!! - No problems with any of these sets, felt solid!
Rack Pulls
90KG x5
130KG x5
150KG x5
170KG x5 PR!!
180KG (396lbs) x10 PR!! - First time back on these after a long time! Great fun!! Chalk was used on the last set!!
Pull Throughs
20KG x15
40KG x10
50KG (110lbs] x15
50KG x15
50KG x15 PR!!
Calf Press In Leg Press Machine
70KG x15
120KG x15 - Hahaha! Didn't get time to do the working sets today
Swiss Ball Crunches
20
+ 5KG x15
+ 5KG x15
+ 5KG x15 PR!!
Leg Raises
x20
x20
x20
x20 - Swiss Ball Crunches and Leg Raises were supersetted!!
Cardio
10 minutes on the cross trainer. 115 cals burned
Very happy with this session. Everything went well!!
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
Last edited by TKD; 10-14-2006 at 06:49 AM.
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10-14-2006, 06:11 AM
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#29
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MONSTER!
Join Date: Aug 2005
Stats: 5'8", 302 lbs
Posts: 6,665
BodyBlog Entries: 0
BodyPoints: 9863
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you are dropping grip????!!!
jk bro very nice leg session
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10-14-2006, 06:31 AM
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#30
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English Moderator
Join Date: Jul 2004
Location: Sweden
Age: 38
Stats: 6'3", 237 lbs
Posts: 10,057
BodyBlog Entries: 0
BodyPoints: 19857
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^^^^^ thats the kind of stuff I'm trying to avoid in the journal man!!^
I'm dropping grip work for a while yes...
__________________
New Journal........
http://forum.bodybuilding.com/showthread.php?p=12068357#post12068357
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