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  1. #61
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    morning cardio came n went today. got an email from my trainer so changing things up a bit. instead of back n bis today ill be doing chest. also morning cardio has been upped to 6 days a week and 45 mins. ill try to start the 45 tomorrow. ill be showing the new body part split as well as the week progresses. Every body part only gets hit once a week except chest and back which will be hit twice.
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  2. #62
    The Machine Jdot5's Avatar
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    Today was the first day on my new program. Today was chest day. First up was incline bb bench. First set was 215 for 6 reps. Second and third set I did 225 and got 4 and 3 reps (shoulder started to tighten up). Last set I did 215 for 4 reps. Next was BB bench (everyone favorite exercise). First set was 225 n I owned it for 6 reps. Next set was 230 for 5 reps. Last set was 235 for 4 reps. Then came the interesting part, 21s on the bench. 135 was my working weight. I did 7 reps from bottom to midway, 7 reps from midway to top, then 7 full reps. I made it to 18 before I had to use a rest pause to complete the remaining 3 reps. Now was dips. I did 3 sets of the 21s (it was all hard to do them in straight sets). Next was a detour with lat raises. The reason being I want to get my shoulders bigger. I did 3x10 (20,20,25). Last was pec deck. First set was 130 for 12 reps then second set was 130 for 10 reps. Then came drop sets when I did 190 for 2, 170 for 2 reps, 155 for 2, then 100 for 5 reps (I'll get the proper weights next time). That completed the weights portion. Now was stairclimber time which I did for 25 mins (normal scheme). After that was the core gauntlet which I did for 3 rounds. That completed today's workout. Back day on deck tomorrow.
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  3. #63
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    Morning cardio came and went. Upped it to 40 mins on the elliptical and watch sportscenter and my puppy run around to kill time. Back day this evening along with core
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  4. #64
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    yesterday was my moms bday so i didnt get back home in time to do a log last night so this log will be for last nights workout (5/6):
    Tonite was back day. started off with rack pulls. It had been a while since I did them but it seemed I picked up right where i left off. First two sets i did 335 for for 5 reps. Next two sets i did 34- for 5 and 4 reps respectively. Next was Pulldowns. First set i did 130 for 8 reps, second set 135 for 8 reps, and third set i did 140 for 6 reps. Now came the final set which i did 21s (7 going from the bottom position to half way up, 7 for the middle position to halfway up, then 7 full reps). i did that at 80 (definitely gotta go up next week but felt awesome). Next was barbell rows. first set was 165 for 12, second set was 175 for 8 reps and third set was 185 for 6 reps. After this i did some drop sets: 225-2, 205-3, 185-3, 145 6 (ill get the hang of it). Cable rows soon followed. I did 3 sets of 21s on this (same format as the prior 21s). FIrst set was 70, blasted through it. Next set was 90, slightly better but not good enough. Last set was 110, finally a challenge but got through it (starting here next time for sure). Next was straight arm pulldown. I did them with an angled bar. First set was 42.5 for 15 reps. Second set i went up to 50 and got 15 as well. Last set i went up to 57.5 and eeked out 12. Last exercise was incline db rows. First two sets i did 40 for 12 reps. Last set i did 45 for 8 reps. that completed todays workout. Got cardio in the AM and then doin Arms, HIIT cardio and core in the early afternoon around 130 (got an event for my wife's alma mater and then serving steak....YES!)
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  5. #65
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    early morning cardio came n went today. upped it to 45 mins this morning (had to burn off the 5 butter rolls and a sliver a cake from last nights festivities lol). took my first serving upon rising then knocked it out. Arms cardio n core to come in the afternoon
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  6. #66
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    Today was arms day. First up was biceps. I started with seated DB curls. First set I did 40 for 8 reps. Next set I did 45 for 6 reps. Last two sets I did 50 for 4 reps. Next was db hammercurls. First set was 35 for 10 reps. Next set was 40 for 7 reps. Now was time for a drop set. I did 50 for 2 reps, 45 for 4 reps, 35 for 6 reps and 30 for 8 reps. Next was 1 arm isolation curls. First two sets I did 20 for 15 reps. Last set I did 25 for 10 reps. Last for bis was ez bar curls, 2 sets of 21s (hadn't done these since college). I did 60lbs. Now was time for triceos to get some love. I was suppose to start with close grip bench but since it was heavily occupied, I didn't get to do that til last. First was overhead db ext. I did 85lbs for 3x8,8,6. To finish I had to do 21s and I did 60lbs. Next was dips. I used body weight and hit 3x10 (definitely adding weight next week). After was pulldowns. I did 80 for 2x10. To finish I did droplets and did 100-3reps, 80-4 reps, 60-6 reps, and 40-10 reps. After all this the bench was finally available, so I did close grip bench press. First was 205 for 6 reps. Next set I did 210 for 5 reps. Third set I did 215 for 3 reps. Last set I did 210 for 4 reps. That completed the weights. Now was time for cardio. I knocked that out for 25 mins. After that I had left to go to the grocery store but once I got home I did some core work at home for 4 rounds (crunch, lying leg raises, Russian twist, reverse crunch, opposite elbow to opposite knee). That completed today's workout. Tomorrow is shoulder day.
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  7. #67
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    Morning cardio came and went. 45 mins on the elliptical. This evening I had Boulder shoulders and cardio. First was reverse pec deck. First set was 120 for 15 reps. Next set was 120 for 12 reps. Next to sets were 21s: I did 90lbs. It was rough but I got it. Next was standing BB military press. First two sets I did 135 for 6 reps. Third set I did 140 for 4 reps and last set I did 145 for 4 reps. Next was seated side lat raises. First two sets were 25 for 15 reps. Last two sets were 21s: I did 15lbs. Front raises followed. First two sets I did 20 for 15 reps. After came a dropset: 35-2, 30-3, 20-6, 15-11. Then came BB shrugs. First set was 185 for 15 reps, second set was 205 for 10 reps, third set was 215 for 8. Then came drop sets 235-3, 215-5, 205-6, and 185 for 8 reps. Last was high pulley cable rows. I did 3x15 (30,40,50). Now was cardio time. I did 25 mins on the stairclimber. Now time to recover fast. I got 45 min fast cardio, breakfast, then back/chest more cardio then core.
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  8. #68
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    Morning cardio came and went. 45 mins on the elliptical and broke a good sweat. After I took a shake (protein and oats) took a shower took a Preworkout and it was off to the gym. Had back and chest today and I did it ARNOLD style, every set was a super set of chest and back. First super set which was 3x15 was pullups on a machine and incline db fly (30). Second super set which was also 3x15 was reverse cable rows (110,110,120) and flat db bench (60,60,60). I felt a pinch in my right shoulder so I didn't want to go any heavier. Nexf superset which was 3x10 was shoulder width pulldowns (100,110,120) and incline smith machine bench (155,165, 175). The incline bench was higher than normal (about two notches away from shoulder presses). The last super set which was 3x10 was weighted hyperextensions (45) and push-ups. That completed the weights. Then came cardio. It seemed a bit rougher today (I think the fasted cardio and only one meal played a part) but I was able to conquer it. After was core work which I was able to squeeze out 4 rounds. That completed today's workout. Time for some much needed rest until Monday
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  9. #69
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    knocked out morning cardio for 45 mins this morning. leg day on deck tonite
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  10. #70
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    Log for yesterday workout: today was leg day. First up was leg extensions. First two sets I did 8 and 6 reps and hit 195 and 200. Next two sets were 21s. My working weight was 110. It was rough. Now time for squats. First 3 sets were 5,5,4 and did 265,265,270. Next two sets were partial squats where I put an emphasis on quads. Did 225 for 8 reps. Next was leg press and first 3 sets was 10,8,6 (500,510,520). Next was drop sets: 620-2, 570-4, 520-6, 470-7. After was lunges 3x10 (45). Now was time for hamstring work. Good mornings was first. I did 3x12,12,9 (130,135,135. Last was seated leg curls and by far the most unique. First two sets were 21s (100). Last set was a drop set:165-2, 155-3, 145-5, 135-6. I intended to do cardio but the stair climbers were occupied so I knocked out some core work for 4 rounds. Time to recover with chest day next up.
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  11. #71
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    Morning cardio came n went. 45 mins on the elliptical while watchin sportscenter and my puppy run around. chest, calves, cardio, n core tonite
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  12. #72
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    today was chest day. first up was bench press. First set was 230 for 6 reps. Second set was 235 for 5 reps. Third set was 240 for 4 reps. Last was a set of 21s for 135. Next was Incline bench. First set was 215 for 4 reps. Because i felt a pinch in my shoulder i lowered to 205 and did the next 2 sets for 4 reps. Last set i did 210 for 3 reps. Next was decline db flys. i did 3 sets of 21s. First set was 20lbs and I breezed through it. Next two sets i did 25lbs and that provided more of a challenge. Last exercise for chest was cable crossovers. First set was 45lbs for 15 reps. Next set was 50 for 11 reps. Last set was 21s for 40lbs. Next was calves. i did a superset of standing calf raises 4x10,10,10,8 (180,180,180,195) and seated calves raises 4x10,10,8,8 (115,115,120,120). Next was cardio. stairclimber for 25 mins. normal protocal but was able to up the speed. After was core work which i did for 3 rounds. That completed todays workout. Back, cardio, and core tomorrow.
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  13. #73
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    Morning cardio came and went. 45 mins on the elliptical and we were done with a crucial sweat. This evening I had back and cardio on the agenda. First up was rack pulls. First set was 335 for a quick 5. Next two sets was 340. Although a bit more challenging, I did 5 reps for both sets. Last set i did 345 for 4 reps. Next was lat pull downs. First set was 135 for 8 reps. Second set and third 140 for 6 reps. Last set I did 21s and did 100lbs (was super rough). Next was BB rows. First set was 170 for 12 reps. Next set was 185 for 8 reps. Third set I did 195 for 6 reps. Then came the drop set: 235-2, 215-2, 185-5, 145-7. After was cable rows. I did 3x21s (110,115,120). Next was straight arm pulldowns. I used another machine. First two sets I did 40 for 15 reps. Last set I did 45 for 10 reps. Last exercise was incline DB rows. First two sets I did 40 for 12 reps. Last set I did 45 for 9 reps. Now was time for HIIT cardio. 25 mins same format and that completed today's workout. Triceps and biceps tomorrow along with cardio and core.
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  14. #74
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    knocked out 45 mins on elliptical. was a bit rough this morning but i pushed through while watchin sportscenter and my puppy. Arms , cardio and core this afternoon (going to a comedy show tonite)
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  15. #75
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    Today was arm day. I started with triceps. First up was close grip bench press. First set was 205 for 6 reps. Second set was 210 for 5 reps. Third set was 215 for 4 reps. Fourth set was 220 for 3 reps. Next was overhead DB ext. 85lbs was the working weight. First two sets I did 8 reps. Last set was 7 reps. Then came the set of 21s. I dropped to 55lbs this week and was able to knock out all 21 reps (back to 60 next week). Dips was next. I added weight on this week, 25lbs. First two sets was 10 reps, last set was 7 reps. Pushdowns was last for triceps. I did an underhand grip this week. I did 60 and 65 for 2x10. Then came drop sets: 85-2, 75-3, 65-5, 55-6 (I'm nixing the underhand grip because it's puttin to po much stress of the wrist. Then came biceps. First was seated db curls. First set was 45lbs for 8 reps. Next set was 50lbs for 6 reps. Next two sets was 55lbs and got 4 and two reps respectively. Hammercurls was next. First was 2 sets of 10 with 35lbs and 40lbs. Then came drop sets: 55-2, 50-3, 45-5, 40-6. 1-arm ISO curls followed. I did 3x15 for 20lbs. Last was ez bar curls for 2x21s. I did 60lbs for both sets. I then took a protein shake then waited like 5 mins then knocked out 25 mins on the stair climber. After was 4 rounds of core. That completed today's workout. Boulder shoulders In the AM (430)
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  16. #76
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    knocked out 45 mins on the elliptical this morning. have boulder shoulders and more cardio at 330pm. stay tuned!
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  17. #77
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    Today was Boulder shoulders. First up was reverse fly. First two sets was 2x15 (15,20). Next was 2x21s (10,12). Next was seated DB military press. First two sets I did 75 for 6 reps. Last two sets I did 80 for 4 reps. Seated side llah raises followed. First was 2x12,10 (30). Next 2 sets were 21s (15,20). The middle to top portion was rough. After was db front raises. First two sets I did 20 and 25 for 15 reps. Then came the drop set: 40-2, 35-3, 30-5, 20-8 (apparently we only have one set of 25lb dbs at the gym). Bb shrugs followed. 3x15,10,8 (185,205,215). Same weight as last week but better form. Then came the drop set: 245-2, 235-3, 215-5, 205-6. Last was high pulley cable row (I gotta look at a video to make sure form is correct. I did 3x15 (70,70,80). After was cardio. Stair master for 25 mins and that completed today's workout. Chest, back, cardio n core tomorrow.
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  18. #78
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    This morning I woke up and did 45 mins on the elliptical. I then took a preworkout Shake (1/2 cup of oatmeal and 2 scoops of whey) and a Preworkout then it was time to put in iron work. Today was back and chest day supersets. First up was machine pullups (80) and incline DB fly (30,30,35) for 3x15,15,12. Next was reverse cable rows 3x15 (110,120,125) and flat db bench 3x15,15,12 (60,60,65). After was shoulder width pulldowns 3x10 (110,120,120) and smith machine incline bench (bench set up really high) 3x10,10,7 (165,165,175). Last was weighted hyperextensions (50) and push-ups off a bench for 3x10. After was cardio for 25 mins on the stairclimber. It was rough but I pushed through. After was core work which I knocked out for 4 rounds. Now time for some much needed rest until Monday. Progress pics and weight to be taken in the AM.
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  19. #79
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    progress update:
    weight: 198.2
    pics:





    For some reason the pics and my body wasnt agreeing yesterday. it was a bit discouraging. im taking progres pics again mid next week. hoping for better results and that my body trims down more. Cant afford to just be donating money to the NPC
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  20. #80
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    Today was leg day. First up was leg extension. First two sets I did 200 and 205 for 8 and 6 reps. Then came the sets of 21s which was done at 105. Next was squats. 270 was the working set for the first 3 sets of 5,4,4 (parallel) at 275lbsmmthen came the just above parallel for 2x8 at 225lbs. Next was leg press. First 3x10,8,6 (540,550,560). Drop sets followed at 630-2, 610-2, 560-5, 540-5. Next was lunges for 3x10 at 135. Good mornings 3x12 at 135. Last was lying leg curls. First two sets were 21s at 60lbs. Last was drop sets- 100-2,80-6,70-5,60-6. Then came cardio. First was stair climber for 25 mins. Then was added in an additional 15 mins on the elliptical. First ten mins were HIIT (1m jog, 1m sprint). Last 5 mins were steady state. That completed today's workout. Chest and calves tomorrow.
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  21. #81
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    definitely was tired this morning since i got home late last night (went to see monday night raw). Knocked out my 45 mins of fasted cardio. chest, calves, cardio n core today
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  22. #82
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    Today was chest calves n cardio (ran out of time so couldn't get any core work in). First was incline bench. 4 sets of 6,4,4,4 (205,210,210.210). Next was DB bench (all the bb benches were taken). I did 3x6,5,4 (95,100,105). Last set I did 21s with 55lbs. Next was decline flys. I did 3x21s (25,25,30). Next was pec deck. First two sets were 2x15,13 (115,130). Last set was a drop set: 190-2, 175-2, 145-5, 130-5. Now was calves. I did a superset of seated calves 4x10 (115,115,120,120) and standing calves 4x10,10,10,8 (180,180,195,195). Now was stair climber which I did for 25 mins. I didn't have time to do the elliptical or core after since I was running short on time. Tomorrow is back day along with cardio (and hopefully core).
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  23. #83
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    cardio was knocked out this morning for 45 mins. Back, cardio, and core (gotta squeeze it in even if it means between sets)
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  24. #84
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    Today was back day. First up was Deadlifts. I hadnt done these in 2 months and my legs felt like linguini from Mondays workout.First set was 335lbs, smashed it for 5. Next set was 345, smashed that one for 5 as well. Third set was 355lbs, although a bit more difficult, knocked out 5 reps. Last set was 365 and I got 3 reps. Next was lat pulldowns. First set was 135 for 8 reps. Second set was 140 for 8 reps. Third set was 145 for 4 res. Next was a set of 21s which i did with 105lbs. Next was BB rows. First set was 175 for 12 reps. Second set was 190 for 8 reps. Third set was 200 for 6 reps. Last set was a drop sets: 240-2, 220-2, 200-4, 185-5. Cable rows followed. Had to use another cable machine since my usual one was occupied. i did 3x21s (50,60,70). Next was straight arm pulldowns. This week i used a rope. I did 3x15,15,12 (42.5,42.5,50). Last was incline db rows. i did 3x12 (40). Now was cardio time. I did 25 mins on the stair climber HIIT. After i did the elliptical. the first 10 mins was HIIT. The last 5 mins was steady state. That completed todays workout. Bis and tris tomorrow. Imma try to squeeze core in after morning cardio.
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  25. #85
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    woke up and knocked out 45 mins on the elliptical. after i did 4 rounds of abs: lying leg raisex12, russian twistx12, crunchx15, reverse crunchx12, opposite hand to opposite legx12. Finally got to squeeze in some ab work. Arms n cardio tonite
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  26. #86
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    Today was biceps and triceps day.biceps lead today workout. First up was seated DB curls. I did 4x8,6,4,2 (50,50,55,60). Next was db hammer curls. First two sets was 2x8 (40,40). Next was drop sets: 55-2,50-2,45-5,35-8. Next was 1 arm db ISO curls on a incline bench. 3x15 (20,20,25). Last for biceps was ez bar curls 2x21 (60,60). Now was time for triceps. Was suppose to start with close grip bench but the benches were occupied so I did overhead db ext. I did 3x8,8,6 (85). Then came the set of 21s and I got 60lbs. A bench opened up so it was close grip bench. I did 4x5,5,3,3 (210,210,215,215). Dips was next. I did weighted dips. First set I barely mustered 10 reps with 45lbs so second set I thought going down to 35 would make things better...WRONG. I was only able to do 7 and 6 reps the next two sets (back to 25 I go). Last was tricep pushdowns. This week I used a rope and a different machine. First set I did 45 for 15 reps. Next set I did 60 for 7 reps. Then came drop sets: 70-2,65-2,55-5,50-5. Next was stairclimber for 25 mins then elliptical for 15 mins. That completed todays workout. Shoulders tomorrow.
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  27. #87
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    did 45 mins on the elliptical. After i did the followin ab workout for 4 sets of 15: oblique crunch, lying leg raise, russian twist, reverse crunch, opposite hand to opposite leg. boulder shoulders and cardio this evening
    Last edited by Jdot5; 05-22-2015 at 01:59 PM.
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  28. #88
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    Boulder shoulders was today's focus. First up was reverse pec deck. First two sets I did 120 for 15 and 13. Last two sets were 21s which I did for 90lbs. Next was standing bb military press. I did 4x6,6,4,4 (135,140,145,150). Next was side lat raises. First two sets was 30lbs for 2x12 and 10. Next two sets were 21s (15,20). After was front DB raises. I did 25lbs for 2x15. Next came the drop set:35-3,35-2,30-5,25-7. Now why did I do 35lbs twice? Well I tried to do 40 for the first drop set but form was severely compromised due to fatigue so I definitely wasn't trying to ego lift. Next was bb shrugs. First 3 sets of 15,10,8 (195,215,215). Then came the drop set. I thought I put on 250 to start but was actually 260 mi just rolled with it. 260-2,240-2,220-5,200-7. Last was rope face pulls 3x15 (37.5,42.5,47.5). That completed weights. Next was cardio. 25mins on the stairclimber then 15 mins on the elliptical. That completed today's workout. Tomorrow is back and chest supersets along with cardio and core.
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  29. #89
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    Woke up this morning and knocked out 45 mins on the elliptical. After some whey protein and a cup of oatmeal then a Preworkout drink, it was smash mode. Today was the back and chest superset workout. First up was assisted pullups (80) and incline db flys (30,30,35) for 3x15. Next up was reverse grip cable rows (120,125,130) and DB bench (60,65,65! For 3x15. After was shoulder width grip pulldowns (120,120,125) and incline smith machine bench press (165,170,170). Last was weighted hyperextensions (55) and elevated push-ups (I had my feet on a bench and had my hands on two separate benches to get more depth) for 3x10. Now was cardio time. First 25 mins was stairclimber and the last 15 mins was on the elliptical. Now time for a much needed rest. 3 weeks out. Getting close to showtime.
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  30. #90
    The Machine Jdot5's Avatar
    Join Date: Feb 2008
    Location: Richmond, Virginia, United States
    Age: 32
    Posts: 8,100
    Rep Power: 46472
    Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000) Jdot5 has much to be proud of. One of the best! (+20000)
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    Exhausted! That's exactly how I feel right now. After sleeping for 8 hours ( longest I slept on a weekday) I got up and knocked out 45 mins of cardio. After I took a cup of oatmeal and some whey protein. Before I headed out the door I took my Preworkout drink. It was leg day and it was the first time this prep I did it this leg workout in the morning. First was leg extensions. First two sets I did 2x8,6 (205,210). Next was 2x21s which I did at 110. Next was suppose to be free weight squats but all the power racks was taken (at least they weren't curling in the squat rack) so I did hack squats. First 3 sets I did 3x5,5,4 (200,200,205). Next two sets I did 8 reps at 190. Next was leg press. I did 3x10,8,6 (550,560,570). Next was drop sets: 640-2,620-2,570-5,550-6. Last for quads was lunges. I did dbs this week. 3x10 at 50lbs. Now was good mornings. I did 3x12 at 140. Last was lying leg curls. First was 2x21s (60,65). Last was a drop sets:105-3,100-3,90-5,80-8. Next was cardio. 25 mins on the stairclimber and 15 mins on the elliptical and that completed todays marathon workout. Time to rest up until tomorrow.
    -#TeamBramble #GetFitOrDie

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