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Old 01-23-2013, 06:28 PM   #111
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Wooh this new gym sounds awesome! Keep up the good work.
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Old 01-23-2013, 09:35 PM   #112
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Load the bar and get it done.
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Old 01-24-2013, 12:17 PM   #113
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Quote:
Originally Posted by themaster2981 View Post
Week 1 Day 2

1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets - 44 lbs or 20 kgs (weight unchanged as today is the first day)

1*10 reps
1*8 reps
1*7 reps
1*7 reps
1*7 reps
1*7 reps

3. Squats - 5 sets - 44 lbs or 20 kgs

1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

4. Deadlifts - 5 sets - 44 lbs or 20 kgs


1*7 reps
1*5 reps
1*5 reps
1*5 reps
1*5 reps

Cool down.
Glad to see you back!! It's great to hear you are at a new gym. You will hit your goals soon!!
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Old 01-25-2013, 10:10 PM   #114
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Week 1 Day 3

1. Full body stretching: 8 - 10 mins

2. Bench Press - 6 sets -

Warm up sets with bar only

1x15
1x15

Work Sets (6 sets)

1x8x20 kgs
1x8x20 kgs
1x6x25 kgs
1x6x25 kgs
1x3x30 kgs
1x3x30 kgs

3. Squats (5 sets)

1x8x20 kgs
1x6x30 kgs
1x4x40 kgs
1x3x50 kgs
1x3x50 kgs

4. Deadlifts (5 sets)

1x8x20 kgs
1x6x25 kgs
1x4x30 kgs
1x4x40 kgs
1x3x50 kgs

From next week, I will be adding 3 -5 sets of skipping ropes after lifting to boost endurance and lose fat.

Conclusion of Week 1
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Last edited by themaster2981; 01-25-2013 at 10:14 PM.
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Old 01-26-2013, 02:32 AM   #115
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Good start Ashish ... one step at a time and you will destroy your goals in no time ... keep lifting brother ...
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Old 01-26-2013, 11:54 AM   #116
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Excellent work.
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Old 01-26-2013, 01:28 PM   #117
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Keeping it simple
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Old 01-29-2013, 07:00 AM   #118
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Week 2 Day 1

TRAINING MISSED DUE TO WORK...GRRRRRRR
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Old 01-29-2013, 04:05 PM   #119
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Quote:
Originally Posted by themaster2981 View Post
Week 2 Day 1

TRAINING MISSED DUE TO WORK...GRRRRRRR
Fire your boss!
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Old 01-29-2013, 07:44 PM   #120
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want me to slap your boss
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MEET PR
Squat: 440
Bench: 301
Dead Lift: 501

GYM PR
Squat: 405
Bench: 285
Dead Lift: 475

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